The use of cold plunges right after an intense workout session is becoming one of the fastest-growing trends in the fitness world. Although most people follow it while listening to their favorite fitness influencers, fitness enthusiasts must look upon the merits and demerits of this method to understand whether it can help them improve or not.

Cold plunges do not usually have any specific temperature as such but it varies from person to person. Several doctors and consultants have suggested that beginners should try to keep the temperature of their water a bit warmer than the extreme ones they can approach a bit later. As per Dr. King, the ideal temperature should be around, 68 F (20 C). But to go through such bathing extremities it should also offer the participant of the trend some benefits. People thus question whether it can improve their overall workout results or limit their muscle gain.

Cold water and recovery go hand in hand

Cold Plunges or ice baths usually employ an immensely chilling water immersion process that helps reduce the core temperature of the body in an instant. Working out intensely usually heightens the temperature of one’s body which can thus be handled by these cold water baths. But it is only one of many benefits. The most popular out of all, however, is its recovery promises. It is believed by several doctors and fitness experts that sore muscles left by intense workout sessions can quickly heal if one tries to dip them in cold water.

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Alyssa Olenick, an exercise physiologist with a PhD said, “There might be a benefit for muscle soreness in the short term that allows people to feel like they’re getting back to their workouts more rapidly and or recovering better.” The cold water constricts one’s blood vessels which in turn slows the blood flow that reduces soreness and swelling. However, it is not a definite cure.

Much like how questionable the soreness-reducing aspect can be, some bodybuilders and fitness enthusiasts who perform this have enquired whether cold plunges would affect their muscle gain or not.

The trick behind using cold plunge to one’s advantage

Much like treating soreness, cold water has similar effects on muscles. It often restricts several required pathways that are actively responsible for some of the muscle protein synthesis. Moreover, its reduction in some genes alongside the protein, often affects the overall body strength. According to Peloton, “In a 2021 review of eight studies, the regular use of cold water immersion had a negative impact on resistance training adaptations such as strength.”

However, it is also said that cold water immersion does not mean it has no adaptability with muscles. It is only in a lesser fraction than usual. But there exists a technique through which cold plunges would not only affect the muscle gain but also show its other benefits. After an intense workout, if people wait for an hour or two before taking the cold bath, they can reduce the problem of restricted muscle gain and overall strength to a great degree.

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Benefits galore..

Cold plunges can be extremely helpful when it comes to balancing one’s mental health as well as in building discipline and focus. According to Michael Phelps, it also helps in improving performance by reducing fatigue. American actor Mark Wahlberg had confessed earlier that cold plunges can help one in re-focusing when needed. It also helps in building better immunity. Owing to that, cold water swimmers are usually immune to many infections and usual colds. It can also help in better blood circulation within the body.

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People who find it hard to fall asleep can also try out this method as it does not only reduce fatigue, but it also helps in calming and relaxing the whole body.

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Thus with both its benefits and demerits, cold plunges can be approached with various goals in mind. However, it is usually advised to not take the bath for more than 10-20 minutes or more than once a day. The ideal frequency would be once every 24 to 48 hours. Are you planning on taking the cold plunge anytime soon?