The trend of using cold water for health benefits, known as cold plunging, has been gaining popularity. This practice involves immersing the body in icy water, typically around 10°C (50°F) to 15°C (59°F). Cold plunges are believed to promote better health, enhance recovery, and even aid in weight loss, contributing to their growing buzz. Recently, several celebrities have shared their cold plunge experiences, further increasing its visibility. This article will explore the various benefits of cold water baths and why cold plunges are becoming the latest wellness trend.
What is a Cold Plunge?
A cold plunge is a recovery therapy in which the body is immersed in water colder than 15°C (59°F) for 1 to 10 minutes. This practice has been gaining popularity, especially with the rise of fitness communities centered on running, yoga, and group workouts. Cold plunging has emerged as these social fitness groups share recovery hacks. Celebrities have openly endorsed the practice, further fueling its rise in popularity.
BLACKPINK’s Jennie: A Celebrity Endorsement
One notable figure who has embraced cold plunges is Jennie, a member of BLACKPINK, who is also gaining recognition as a solo artist. In a recent interview, Jennie revealed that she started incorporating cold plunges into her recovery routine to help relieve the exhaustion of her intense tour schedule. In an interview featured on Vogue’s official YouTube channel, Jennie shared her first cold plunge experience: “I was shocked the first time I entered the cold water, but I immediately felt like the pain and tension in my body had disappeared.” She described cold plunges as a “reset button” for her body, highlighting their rejuvenating effects.
Son Heung Min’s Cold Plunge Addiction
Soccer star Son Heung Min has also joined the cold plunge craze, regularly sharing his routine with fans on Tottenham’s social media channels. He explained, “I need to release all the built-up tension in my body,” before stretching in the water and enduring a 10-minute ice bath. Son Heung Min believes that cold plunges are essential for recovery, and as he ages, he plans to make them a daily practice. Along with Jennie and Son Heung Min, celebrities like Hailey Bieber and actor Josh Brolin have also embraced the benefits of cold plunging.
Preparing for a Cold Plunge
If you’re considering trying a cold plunge, endorsed by so many celebrities for its benefits, you must begin with proper preparation. Start by practicing deep breathing to calm your mind and prepare your body for the shock of the cold water. The ideal temperature for a cold plunge is between 10°C (50°F) and 15°C (59°F). If you’re a beginner, starting with slightly cooler water and gradually lowering the temperature over time is best. It’s not recommended to dive straight into ice-cold water immediately.
How to Enter Cold Water
When entering cold water, gradual immersion is key. Avoid jumping in abruptly. Instead, slowly submerge your body and allow it time to adjust to the temperature. Start with short dips, ideally around 1 minute, and gradually work up to a maximum of 10 minutes. Once in the cold water, focus on deep, slow breaths to help relax your muscles and reduce tension. When exiting the water, avoid sudden movements that could shock your muscles. Instead of immediately splashing yourself with warm water, putting on warm clothes or doing light exercise to raise your body temperature gradually is better.
Cold Plunge and Weight Loss Benefits
Cold plunges became especially popular in South Korea due to their potential weight loss benefits. When you immerse yourself in cold water, your body releases a hormone called adiponectin, which is produced in fat tissue. This hormone is known to activate brown fat, a type of fat that burns calories to generate heat. Regular exposure to cold water can help activate brown fat, increasing fat burning and, over time, potentially aiding in weight loss.
Improves Blood Circulation
A cold plunge puts your body through a form of shock. This shock causes an increase in heart rate and respiration, which can ultimately enhance athletic performance. Submerging your body in cold water causes blood vessels near the skin and in your limbs to constrict. This directs more blood to your core, warming your internal organs. As a result, cold plunges can positively affect blood circulation. Some studies also suggest that cold plunges may help boost immune function.
Cold Plunges: Aiding in Inflammation Treatment
Cold plunges are also known for reducing inflammation, which is why many athletes swear by them. Exposure to cold can improve muscle strength, speed up recovery, and minimize soreness, making it an effective tool for post-workout recovery, especially after intense or endurance training. Additionally, cold plunges are beneficial for skin care because they tend to have less impact on the skin than hot water. While they may not strip the skin’s natural oils as much as hot water can, they still offer a gentler approach to skin health.
Relief from Symptoms of Depression
Cold plunges can also help reduce stress. Recent studies have shown that participants who engaged in winter sea bathing reported better health awareness, with a slight decrease in negative moods and an increase in positive feelings. The mental focus required during a cold plunge can enhance mental resilience, potentially helping to alleviate symptoms of depression.
Cold Plunges: Not for Everyone
However, cold plunges are not suitable for everyone. The American Heart Association has warned about sudden cold water immersion risks. The rapid decrease in temperature can cause a spike in heart rate and breathing, potentially leading to shock. Individuals with heart conditions, including high blood pressure, heart disease, or respiratory issues, should avoid cold plunges for safety. Before trying this practice, consult a healthcare provider if you have any health concerns.
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