COLD WORKOUT / ICE BATH

Perhaps thoughts immediately come to mind when you saw the words cold workout and ice bath. This is perfectly normal because you probably have a particular thought associated with cold, a memory/experience or belief. A memory could be, for example, that your parents always said when it was cold outside: 'put on a coat or you will catch cold and get sick'. Everyone has their own thoughts, memories/experiences and beliefs when it comes to cold.

Because during cold training (ice bath +/- 3 degrees) you undergo a substantial temperature change, your brain is put to work (reptile brain, mammalian brain and human brain). This is an interplay of emotions and control.

During cold training, it is important to be focused and aware of your breathing. There are several techniques you can apply during an ice bath session or cold shower.

Cold training brings a number of positive effects that are described below. Of course, everyone has their own experiences and there are various studies on the subject. We will highlight points from our own experience or from studies we have read:

• More energy (deep breathing, rich in oxygen)
• Improve blood circulation
• Good for the skin (ageing process)
• Strengthen immune system (increase white blood cells)
• Activate/increase neurotransmitters, endorphins, promotes adrenaline release in brain
• Recovery after tough training (removal of waste products)
• Mental boost (winner)

Pre ice bath prep:

Beforehand, it is important to focus on your breathing. This is also important to make this sort of 'your own' before entering an ice bath.

Take 10-20 deep, powerful breaths in/out (nose in and mouth out), holding your breath during the tenth inhalation while getting in. As soon as you lower yourself, blow out completely through your mouth.

It is important to sit down in a fluid motion while boarding. This is also the most difficult because it is against your nature. Your body gives a reaction that makes you tend to stop as soon as your feet are in the water, when you get past this step and are fully in the ice bath you get this reaction to your breathing too. When taking an ice bath you actually step into the uncomfortable where your sympathetic/parasympathetic system (accelerator/brake) are in conflict with each other.

It is important that you stay fully focused on your breathing and try to maintain full breathing. When you have your breathing/rhythm under control, you will notice that your body relaxes more and that it is possible to stay seated for at least a minute.

In case you find taking an ice bath a bit too extreme to start with, there is another option to get your body used to cold. Start with cold showers where you gradually lower the temperature, including the duration. A good start is to stand for 10 seconds once you adjust the temperature to the coldest setting. When you start this you will probably notice that your breathing changes or perhaps blocks. The first task is to get your breathing under control/quiet before extending the duration of your cold shower.

A cold shower is perfect to start your day fresh and sharp but it is also perfect after a chaotic busy day or intense workout as a kind of reset or recovery for your muscles.

Want to experience what it's like to take a cold workout?
Contact our partner: Bart Nelissen of Nelissen training facility
https://www.nelissentraining.com/