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Does A Cold Plunge Burn Body Fat?

Cold Plunge Burn Body Fat: Separating Fact from Fiction

Cold plunges have been gaining popularity in recent years as a wellness trend, with advocates claiming a wide range of benefits, from improved circulation to reduced inflammation. One of the most commonly cited benefits is weight loss. But does a cold plunge really burn body fat? In this article, we’ll explore the evidence behind this claim and separate fact from fiction.

What is a cold plunge?

First, let’s define what we mean by a cold plunge. A cold plunge is a form of hydrotherapy that involves immersing oneself in cold water, typically between 36-60°F (10-15°C), for a period of several minutes. The practice is said to have originated in Finland, where it is known as “avantouinti,” or “ice swimming.”

Proponents of cold plunges claim that the sudden shock of cold water triggers a number of physiological responses in the body, including increased circulation, improved immune function, and reduced inflammation. Some also claim that cold water exposure can lead to weight loss by burning body fat.

The science behind cold plunges and weight loss

While there is some evidence to support the idea that cold water exposure can have health benefits, the evidence linking cold plunges to weight loss is less clear-cut.

One theory is that cold water exposure increases the body’s metabolic rate, leading to increased calorie burn and weight loss. While it’s true that the body does burn more calories in cold environments, the increase is generally not enough to have a significant impact on overall weight loss.

Another theory is that cold water exposure may stimulate the production of brown adipose tissue (BAT), a type of fat that is thought to burn more calories than white adipose tissue (WAT), the more common type of fat found in the body. While there is some evidence to support this theory, it’s important to note that BAT is only present in small amounts in adults, and its contribution to overall calorie burn is still being studied.

Finally, some proponents of cold plunges suggest that the stress of cold water exposure may activate the sympathetic nervous system, leading to increased fat burning. While it’s true that the sympathetic nervous system is involved in the body’s “fight or flight” response, the link between this response and fat burning is not well understood.

The bottom line

While there are some potential health benefits to cold water exposure, the evidence linking cold plunges to weight loss is limited. If you enjoy cold plunges and find that they help you feel better overall, then there’s no harm in continuing the practice. However, if you’re looking for a more effective way to burn body fat, there are likely better strategies to pursue, such as regular exercise and a healthy diet.

In conclusion, while the idea that a cold plunge can burn body fat may be appealing, the evidence to support this claim is still limited. Rather than relying on a single practice, a holistic approach to health and wellness, including regular exercise, a healthy diet, and stress management, is likely to be more effective in achieving sustainable weight loss.

If you would like to learn more about the health benefits of a cold plunge, we wrote this article for you!

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How To Cold Plunge?

Are you feeling sluggish and tired? Do you need a pick-me-up that goes beyond your morning coffee? Then you might want to consider taking a plunge into cold water! Cold water immersion may be a little intimidating when you start looking into your first cold plunge experience. Cold therapy has a plethora of health benefits that are worth exploring. A common reason cold plunges are rising in popularity is their unique ability to reduce inflammation. So, let's dive into the world of cold plunging and explore how to do it safely and effectively.

HOW TO COLD PLUNGE IN 6 EASY STEPS

Step 1: Find the Right Location

The first step to enjoying the benefits of cold plunging is finding a suitable location. While a pool or lake might be ideal, you can also make do with a bathtub or even a cold shower. If you are going to use a tub or cold shower, be sure the temperature ranges from 37-60 degrees. If this is your first time using cold therapy this may be a great place to start before venturing into any natural bodies of water. 

Step 2: Prepare Your Body

Many people want to dive right into the cold water, but it’s important to prepare your body before entering the water. The first thing many people do is warm up with a short 10-minute exercise such as yoga or stretching. These exercises will help get your blood flowing and will help transition into the cold water. Lastly, many elite athletes swear by taking a warm shower before they hop in to help their bodies adjust to the cold. This will help ease your body into the cold water and reduce the shock to your system.

Step 3: Ease in Gradually

Once you're in the water, start by immersing your feet and lower legs first followed until you reach the desired depth. If you know of any breathwork routines, now is the time to use them! Take deep long breaths to allow your muscles to relax. After a few cold therapy sessions, you will become more comfortable with the cold and be ready to increase your time and temperature. 

Step 4: Stay in for a Short period

When it comes to time, experience matters. Try not to stay in the cold water for too long the first time you take a cold bath or submerge in a lake. Start by immersing yourself for just thirty seconds to a minute and see how you feel. Over time you will feel more comfortable and will be able to extend the time. When you are comfortable with the cold, the ideal time to aim for is one to ten minutes of cold water exposure. 

Step 5: Warm up Gradually

After you've finished your cold plunge, it's essential to warm up your body gradually. The first thing I recommend is taking a warm shower or bath. This will not only feel AMAZING but will also help your body adjust to the temperature change and prevent any kind of a shock to the system. 

Step 6: Be Consistent

Like most things when it comes to reaping the full benefits of cold plunging, you should implement this into your normal routine. At first, try to cold plunge at least once per week, and increase the duration and frequency as you become more comfortable with the cold. It is very common to start feeling the benefits right away, but the full benefits of sleep and energy will likely come with time. 

Authors Comments

There are many ways to cold plunge and reap the full benefits of cold therapy. Whether you are trying out the cold in a bath or shower or braving the elements of a lake or stream, consistency is key here. Building your tolerance to the cold may take more time than others! Just remember to run your own race and everyone's body responds to the cold differently. Happy cold plunging!

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Ice Baths vs. Cold Showers

Recent studies demonstrate that immersing yourself in cold water has many therapeutic benefits including a boost in energy, mental clarity, and athletic recovery. A common question people tend to ask is “what is the difference between an ice bath and a cold shower?.” In this article, we will explore the competing pros and cons of both.

Taking a cold shower is probably the most affordable way to get some benefits from cold therapy. Simply turn your shower to cold, stand under the showerhead, start your stopwatch, and start breathing through the uncomfortable cold.An Ice bath or a cold plunge, however, is much different than a cold shower. The goal here is to fully submerge your body in the plunge up to your neck. This full immersion has a different impact on the body, and the recovery benefits from a cold plunge or an ice bath are far greater than a cold shower because the muscles are fully submerged and exposed to the cold rather than intermittently by the shower.

Temperature: Is a cold shower better than an ice bath?

 Although waking up in the morning and hopping into a cold shower will get your blood flowing, it is not necessarily as beneficial as an ice bath or a cold plunge. The first reason is the temperature of a cold shower is typically around 55-60 degrees in the summer months and can drop below 45 degrees in the wintertime. The optimum temperature of a cold plunge depending on experience is anywhere from 37-50 degrees which is much colder than most cold showers.

 Coverage: How far into a cold plunge should you go?

Coverage is an important factor when it comes to getting the full benefits of cold water immersion. As you know when you take a shower you are constantly rotating to allow the water to reach different muscles and body parts. In a cold plunge or ice bath you are fully submerged in cold water allowing your whole body to reap all of the recovery benefits.

Conclusion: Which is better?

There are many great options when it comes to cold therapy. The right choice for you depends on your goals, budget, and the time you have to invest in cold therapy. We believe that if you are seeking athletic recovery benefits a cold plunge may be the best option for optimum recovery benefits.