When you first hear about ice bathing, it can be really scary - 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 get started right. Here's a step-by-step guide to getting started with ice bathing as a beginner.
What you should remember is that you need to prepare yourself mentally!
Ice bathing requires both mental strength and physical endurance. It's normal to feel resistance at the thought of getting into freezing water, but remember that you can overcome this challenge. Take a deep breath and focus on your goal - to feel stronger and more energized afterwards.
Then there's the matter of choosing the right place and having good equipment.
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Home: Fill your cold bath with cold water and add ice cubes to bring the temperature down 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 that makes it easy to regulate the temperature.
Then start slowly and increase only gradually!
If you are a beginner, you don't have to sit in an ice bath for 10 minutes. Instead, start with 1-2 minutes and gradually increase the time as you get used to it. Listen to your body - it's important not to overdo it.
Focus on breathing and movement during ice bathing
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Breathing. Think you should Focus on calm and controlled breathing. Deep breathing in through your nose and slow breathing out through your mouth can help you cope with the cold.
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Move around! You should move your arms and legs slightly to keep the blood circulating, but avoid excessive movement as this can make the discomfort worse.
Then warm up! Do not stop!
After an ice bath, it is important to warm up your body in a controlled way. Dry yourself thoroughly and put on warm clothes. Then get moving!
Be consistent. A little, often, but better very occasionally.
To experience the health benefits of ice baths, you should think the same way as you did when you started training: discipline and regular sessions are key. So start with 1-3 times a week and stick to it! Adjust the frequency according to your body's response.
Listen to your body too!
Ice baths are not for everyone and it is important to respect your body's limits. If you have heart problems, blood pressure problems or other health problems, consult a doctor before ice bathing.
Tips for a smooth start
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Start in summer or spring when the cold is more bearable.
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Bring a friend along for support - it can make the experience more fun and less frightening.
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Celebrate your progress, no matter how small. Every ice bath is a victory!
An ice bath is more of an inner journey than an Instagram competition. Even though sometimes it feels like the opposite is true...! But if you start small and slowly feel your stamina increase, you'll soon see why so many people talk about the benefits of ice baths.
Simple summary: try ice baths today, and start carefully!