Usage
Depending on experience level, we suggest filling your ice bath with ice until its somewhere between 37-60 degrees Fahrenheit.
- For 50-60 degrees Fahrenheit, we suggest 10-20 mins of cold exposure
- For 37-45 degrees Fahrenheit, we suggest 2-5 mins of cold exposure
We included a thermometer and timer in the product package, so you can easily calibrate and time your ice bath without any guesswork. Once you gain a tolerance to the cold, you may increase time duration as needed.
We suggest aiming for 11 minutes minimum per week total in
the ice bath, to achieve long term benefits. This is based on a
recent study that explored the range of benefits based on
weekly time.
We suggest taking your ice bath early in the day. After your
ice bath, your body will begin to increase in temperature. Body
temperature increases tend to wake us up, whereas body
temperature decreases tend to shift us toward sleepy states.
Thus, we suggest using deliberate cold early in the day and
not too close to bedtime.
If you’re doing any weightlifting or strength workouts, we
recommend taking your ice bath before your workout or 6-8
hours after. Ice baths directly after your weightlifting workouts
can limit gains in hypertrophy and strength. If you’re doing
endurance or any type of cardio training, ice baths directly
after are a great tool to decrease inflammation and increase
recovery.
If you’re doing contrast therapy, where you go from ice bath to
sauna, always end with the ice bath! So, your body can heat
up naturally and your metabolism can be better optimized.
To save money on ice:
- Buy cases of plastic water or gallon jugs of water and
freeze them overnight
- Fill empty ice cream tubs with water and freeze overnight