How to Start Ice Baths for Beginners: A Step-by-Step Guide for Health Benefits

How to Start Ice Baths for the Health Benefits of Cold Exposure

Ice baths have become increasingly popular among athletes, fitness enthusiasts, and health-conscious individuals in recent years. Cold exposure is known to have numerous health benefits, including reduced inflammation, improved athletic performance, and enhanced mental clarity. If you're new to ice baths, it can be intimidating to know where to start. In this blog post, we'll provide a step-by-step guide on how to start ice baths for beginners, along with scientific studies to back up the benefits of cold exposure.  

Step 1: Preparation

Before getting into an ice bath, it's important to prepare yourself and the area around you. Start by filling a bathtub with cold water and adding ice until the temperature reaches 39-60°F (4-15°C), a temperature cold enough to chill your body but not to the freezing point. Make sure you have a timer, towels, and warm clothing nearby. It's also recommended to have a friend or family member with you in case you need assistance.  

Step 2: Get in Slowly

When you're ready to get in the ice bath, start by submerging your feet and legs first. Gradually work your way up to your waist, then chest, and finally, your shoulders. Avoid jumping in quickly, as this can be a shock to your body.  

Step 3: Set a Timer

The recommended time for an ice bath is 10-15 minutes. Use a timer to ensure you stay in for the recommended time. If it's your first time, start with 5-7 minutes and gradually increase the time as your body adjusts.  

Step 4: Get Out and Warm Up

Once your timer goes off, slowly get out of the ice bath and wrap yourself in warm towels and clothing. It's important to warm up gradually, as your body will be in a state of shock. Some recommended ways to warm up include drinking warm tea or taking a warm shower.

Scientific Studies Back the Benefits of Ice Baths: Reducing Inflammation and Increasing Fat Burning  

There have been numerous scientific studies conducted on the benefits of cold exposure and ice baths. A study published in the Journal of Strength and Conditioning Research¹ found that ice baths can significantly reduce muscle soreness and inflammation after exercise. Another study published in the European Journal of Applied Physiology² found that cold exposure can increase brown adipose tissue (BAT) activity, which is associated with increased metabolism and fat burning.

Reaping the Benefits of Cold Exposure Safely and Gradually   

Starting ice baths for beginners may seem intimidating, but with proper preparation and a gradual approach, anyone can reap the benefits of cold exposure. The scientific studies backing the benefits of ice baths, such as reduced inflammation and improved metabolism, provide further motivation to incorporate this practice into your health and wellness routine. As always, consult with a healthcare professional before starting any new wellness regimen. 

1. Pournot, H., Tindou, G., & Mathevon, L. (2011). Effects of cold water immersion on muscular damages following a wrestling combat simulation. Journal of Strength and Conditioning Research, 25(2), 401-408. https://journals.lww.com/nsca-jscr/Fulltext/2011/02000/Effects_of_Cold_Water_Immersion_on_Muscular.18.aspx

2. van der Lans, A. A., Hoeks, J., Brans, B., Vijgen, G. H., Visser, M. G., Vosselman, M. J., ... & Schrauwen, P. (2013). Cold acclimation recruits human brown fat and increases nonshivering thermogenesis. Journal of Clinical Investigation, 123(8), 3395-3403. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726160/