Ice bathing can be really intimidating when you first hear about it - but with the right attitude and preparation, it can be an incredibly rewarding and refreshing experience. Whether you want to improve your recovery, boost your immune system or just try something new, it's important to start off on the right foot.
Here's a step-by-step guide to getting started with ice bathing as a beginner
What you should keep in mind is that you need to prepare yourself mentally!
Ice swimming is as much about mental strength as it is about physical endurance. It's normal to resist the idea of stepping into freezing water, but remember that it's a challenge you can handle. Breathe deeply and focus on your goal - feeling stronger and more energized afterwards.
You also need to choose the right location and have good equipment
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At home: Fill your cold bath with cold water and put in ice cubes to lower the temperature to around 5-15°C.
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Ice bath barrel: If you are serious about ice baths, you can invest in a special ice bath barrel, which makes it easy to control the temperature.
How often should you take an ice bath as a beginner?
Start with 1-2 times a week.
Once you get used to it, you can increase to 3-4 times. But rest if your body feels tired.
Focus on breathing and moving during the ice bath
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Breathing. Remember to focuson breathing calmly and in a controlled manner. Deep inhalation through the nose and slow exhalation through the mouth can help you cope with the cold.
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Get moving! You should moveyour arms and legs lightly to keep your blood circulating, but avoid excessive movement which can make it more uncomfortable.
Warm up afterwards! Do not stand still!
After the ice bath, it is important to warm up your body in a good and controlled way. Dry off thoroughly and put on warm clothes. Then get moving!
Avoid hot showers straight away - they can stress the body. Wait 15-30 minutes.
Be consistent, a little, often, is better a very occasional time.
To experience the health benefits of ice baths, you should think the same way as when you start exercising - discipline and regular sessions are key. So start with 1-3 times a week and stick to it! Adjust the frequency depending on how your body reacts.
Listen to your body too!
Ice bathing is not for everyone, and it is important to respect your body's limits. If you have heart problems, blood pressure problems or other health conditions, consult a doctor before starting ice bathing.
Tips for a smooth start
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Start in summer or spring when it is easier to deal with the cold.
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Bring a friend for support - it can make the experience more fun and less scary.
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Celebrate your progress, no matter how small. Every ice bath is a victory!
Ice bathing is more of an inner journey rather than an Instagram competition. Although sometimes it can feel like the opposite! But by starting small and slowly just feeling yourself building up your stamina, you'll soon discover why so many people talk about the benefits of ice bathing.
Simple summary: Try ice baths today, and start gently!