Guidelines for Cold Plunge Time and Temperature

thecoldplunge.... Use "Dave150" at Checkout for $150 off - thecoldplunge....
Everybody has their own method for waking up; double shots of espresso, a quick workout, and so on. If you’re looking for a quick start to your morning or an afternoon pick me up, cold plunging might just be the answer. Many people turn to cold plunging when looking for a new way to boost their daily energy!
Cold plunge benefits extend beyond the mental and chemical aspects of your body too. Sports medicine has utilized cold water therapy for years, to help the active recovery of your muscles.
Being immersed in cold water stimulates leukocytes, the white blood cells that help fight off sicknesses. It also causes the lymphatic system to contract, forcing fluid through the lymph nodes. This process aids in detoxing the body and strengthening your immune system. A study has shown to substantially lower upper respiratory tract infections.
Cold plunging has shown the ability increase your baseline dopamine. Dopamine is the molecule in our brain and body that is linked to motivation. According to Dr. Andrew Huberman dopamine can enhance our depth of focus and lower our threshold for taking action towards our specific goals.
Researchers have known for a while that it connects to our daily energy. In particular, there is lots of evidence that hormone inbalance can contribute to depression, meaning that a cold plunge might help to reduce depression and improve overall mood! Don't take our word for it though, just ask anyone who has ever plunged!
The boost in norepiniphrine you'll get from consistent ice baths has been shown to be up to 5x. This neurotransmitter can dramatically reduce inflamation and help with chronic pain.
Cold water therapy has been shown to be an effective supplemental treatment for stress relief by decreasing the stress hormone cortisol. A study found that regular cold showers and ice baths helped reduce anxiety and improve the mood of participants.
When you dip into the Plunge, your body triggers the autonomic nervous system. This system is a network of vessels and nerves, split into two parts that control your response to stress. When you begin to control your response to stress, you’ll likely find that you begin to control your relaxation and sleep.
Full List of Training Plans on Training Peaks: www.trainingpe...
33% Off our Plans on Training Peaks: www.enduranceho...
HOTSUIT SAUNA SUITS: amzn.to/3GwXf2H
Article Source: www.rungalife....

[@JoshAllen42069]

When I first got it I tried to be tough and put it down to 39° and couldn’t do it. It was terrible. I started 2 days ago at 56° and I went for 20 minutes and today I did 53° for 30 min. I can’t get over no matter how stressed and crazy I am it just completely zeroes me out. Gonna keep at it and get down to 39° hopefully. Great video thanks!

[@davidbeiler6364]

still doing it? im struggling at 62 lol

[@joshuatabor8755]

Honestly I feel the cold plunge is easier than cold showers

[@JohnHammond-e2i]

Started at 59 and worked my way down to 37 (Which was tough, but a challenge I wanted to do). I raised back up to 45, but am now getting comfortable so I'll move down again. Your body will get used to the temperature very quickly if you do it daily. I could live in 50-degree water now lol

[@davidbeiler6364]

lol, 65 degree's is cold for me! (just started), but i think my little turtle is faulty, feels colder then that lol

[@JJBpilot]

Do you move while in there, or lay completely still? Makes a huge difference

[@davidbeiler6364]

@@JJBpilotI try to move around definitely easier when your still

[@AndyEmerson8]

I just got the plunge and have been doing 44 for 3 minutes. I’ve done it 5 days in a row now.

[@ripplerfx]

What benefits have you noticed so far? I just bought one yesterday

[@AndyEmerson8]

@@ripplerfx I’ve done it 8 or 9 days in a row now and have jumped out of it and gone right into doing pushups which is a routine I want to be doing. It definitely wakes me up. I’d say I’m in a slightly better mood so maybe the dopamine thing is actually happening. But the tingling feeling all around after is cool. It moves blood around that’s for sure. I do like that it is a challenge and pretty much the most difficult thing I have to do each day and it turns into a big accomplishment in only 3 min

[@louisar4227]

Nice! I just started, doing it at 44 for a little over two minutes. Will work up to more.

[@AndyEmerson8]

I’m still going strong almost every day for 3 min. I’ve done a few 5 min and longest was 6min! 40 degrees has been my low and that starts to hurt my hands a little bit but I just power through it.

[@faustocrapiz136]

Nice. I've been getting in my mountain stream. Can't quite get to the point where I'm shivering yet, but it's about 40 degrees and a fast moving river. The force of the water and the cold completely knocks my breath out.

[@EnduranceHour]

Very nice!

[@swassociates]

Susanna Søberg is the definitive expert. She says anything below 60° for at least 11 minutes per week. I do 45° for 4 minutes a day, and i plunge daily. I'm also in a cold ambient temperature environment in the mountains. For me 4 minutes daily at 45° is plenty.

[@louisar4227]

I’ve done them a couple times, but never as cold as today. Did one today at a spa that was 7°C (44.6 Fahrenheit). I kept feeling that I needed to jump out immediately, but by focusing on my breathing and mentally amping myself , I stuck it out a little over two minutes, three times (rotating between a sauna). I’m going to build up that number.

[@jjatv1376]

One thing about this tub is the movement of water. That’s one thing you strongly need to consider when it comes to temperature. Moving water makes it that much colder I do 8 min at 44 still water

[@EnduranceHour]

good point.

[@bullyboy131]

After each minute move the water around with your hands

[@MannySimoneCards]

My body feels like it's over heating after I get out of the ice plunge and like I get kind of tired and drained of energy.. Do you know why this is?

[@EnduranceHour]

No, interesting.

[@CuriousCat777]

All symptoms of hypothermia. Look it up. Know ur limit n stay within it.

[@princeofpeaceproductions3506]

In the winter my barrel is 32 degrees…last 2 minutes in that… 40 degrees I can go 3-4 minutes 40 -50 degrees and it’s easy

[@doddgarger6806]

Did 7min when I just started had to break the ice to get in lol 😅 been doing 8min for months at 35f

[@ccorfield2243]

I just did my first. 60 degrees 3.5 minutes. I’m 54 yr old female. I thought I was savage lol. I guess I’m supposed to aim for a lot lower.

[@EnduranceHour]

It’s your journey.. no rush.

[@nicsu2128]

I’m about to do my first. I feel like I’m going to shiver immediately. I’m gonna shoot for 6 minutes.

[@EnduranceHour]

You got this! Occupy your mind with something... count backwards from 100 to start!

[@DaveE99]

The reason cold is uncomfortable is the adrenaline. If you learn to surf that Adrenaline you learn to do it in life

[@EnduranceHour]

Hmmmm?

[@DaveE99]

@@EnduranceHour and if you go outside without a coat on purpose or g9 on a walk in morning with nothing but a pair of shorts on, the name of the game is how long can you go without bitching, because your not learning to surf the wave then

[@BMXTraining]

That's right, Norepinephrine is fight or flight adrenaline useful for gtfo dodge : )

[@smoothsack2624]

“I’ve been averaging 4 to 7, 8 minutes per plunge”

[@doddgarger6806]

Try sauna first... Been doing 35f 8min for a while...

[@squashduos1258]

Longer is not necessarily better

[@societyrunsbackwards1059]

How long does it take to switch the temperature from 60 to 40. A few hours or does it switch in a few minutes?

[@EnduranceHour]

Yes, a few hours. A few minutes would be a MIRACLE.

[@davidbeiler6364]

63 degrees is cold as fuck! lol

[@EnduranceHour]

Hardly... if you think so, it's all in your head. It's VERY doable.

[@lewmano7367]

I do my cold plunges in the ocean, right now its about 9 degrees C or about 48 f which feels quite cold as you are dealing with wind + waves... feels that way anyway....

[@EnduranceHour]

Nice work!

[@johnvanbortle6559]

Up state New York my tub is 41°... it hurts and zapped my energy .. I'm 52 and work in electrical field, not out of shape. Just need to get some mobility back.. ? Why do i feel so tired after, anyone know? Thanks

[@christinajarvie9457]

You might be starting at too cold of a temperature. Recommendations are to start at 50-59 degrees and work your way down from there.

[@edwarda6912]

I just got mine a couple weeks ago and I get tired after also. I’ve been plunging 49-52 degrees.

[@MTravisVolker]

Thanks for sharing

[@EnduranceHour]

That’s why I make these videos! 🤙

[@lennylink8772]

How tall are you? I'm 6'10" and worried that my knees will stick out of the xl.

[@EnduranceHour]

The XL is 6 inches longer, 3 inches taller and 1 inch wider.

[@rightyouareken7587]

I’m 6’4” and have plenty of leg room in the xl. 6’10” is crazy tall your knees will probably stick out. I sit cross legged and tuck my arms in

[@JJBpilot]

Huberman and others have said there appears to be no advantage to temperatures below 50....

[@EnduranceHour]

Good to know!

[@jaybman2700]

I did 1 min 13 sec at 34° today, I think I’m gonna pick it up to 40° and hopefully go a couple of minutes

[@EnduranceHour]

You CAN do it!

[@amoh5]

I find closing my mouth and breathing through my nose is much more relaxing and therefore my body is much more tolerant and adaptable. When I'm unrelaxed I struggle to tolerate the cold temperature. I learnt a relaxing breathing technique which involves closing my mouth and breathing normally(not deeply) in and out through my nose for 4 - 6 times, then you squeeze your nostrils with your fingers for a breath hold at the end of the exhale for 5 seconds, counting down with your 5 fingers of your other hand, then continue breathing normally through your nose, you can repeat this breathing technique as many times as you need to until your body is comfortably relaxed. I find by closing my eyes while doing this breathing technique helps speed up the relaxing process. But there is an official Wim Hof WARNING ⚠️ about doing breath holds in cold water, while driving or any other dangerous situation, especially if you have a health condition. Doing 5 second breath holds doesn't seem dangerous for healthy people, but if they have a health condition it could be a risk between life and death. I strongly recommend that they check with their doctor first, and always have someone with/monitoring them, just to be on the safe side 😊 BE SAFE AND WELL 👍

[@Gotham_Ghostrider]

I’m in Florida. I usually go in at 50*. What temperature should I leave it on while I’m not using it?

[@EnduranceHour]

You don't have to change anything... just leave it as-is.

[@Hawaiianiceman808]

I do 10mins at 33 degrees Fahrenheit everyday . Takes 70lbs of ice to get it that cold

[@EnduranceHour]

Damn… that’s extreme!

[@squashduos1258]

You should try to get your knees below the surface

[@EnduranceHour]

I usually do, thank you for the reminder.

[@Bu3eesa1]

how does time and temp relate to age? any suggestions for us 60+ folks?

[@EnduranceHour]

What can you tolerate?

[@RonieSaleh]

Thanks for a great video, very informative 👌

[@EnduranceHour]

Glad it was helpful! You gonna get a Cold Plunge?

[@shawnsweeney7706]

😂😂😂 dude you act like your fixing to skydive...

[@EnduranceHour]

Skydive?! Lol

[@NewYorker8312]

You’ll get much more of a boost if you do what I do. I put on earplugs and I put my whole head in plunge.

[@EnduranceHour]

Good tip

[@dr.blobberblobbarian7879]

I live in upstate Ny; water 33 degrees, 2 minutes. That’s the standard

[@Supergoon365]

On my way back down in temperature her in Missouri now that spring has hit. I’m back down to 42 degrees for 10 minutes. Ended the year last year at 36 for 10 minutes 3 or 4 times a week. I used an old deep freeze to make my plunge so I only have still water.

[@EnduranceHour]

That's hard core... much respect!

[@gbas76]

I do 3 to 4 minutes between 38 and 44 degrees about 20 minutes after my morning workout. My main issue is the pain in my fingers. I just lift the fingers out from time to time for about 20 seconds if it gets too painful.

[@lilpattigirl]

Should you take a warm shower afterwards? And if so, how many minutes should you wait to take your daily shower.

[@EnduranceHour]

It’s up to you but if you do … your body stops working to warm you up which is a natural way to burn calories.

[@gbas76]

End with cold.

[@JayWard4031]

I may have missed it but as a recovery aid, how soon after a workout do you cold plunge?

[@EnduranceHour]

For me, I go right away to minimize the inflammation and soreness. That's me as an endurance athlete. It would be different if I was trying to gain muscle. But a good strategy: Reserve cold plunges for cardio or rest days-and if you want to plunge on the same day as a resistance training session, experts like Andrew Huberman, PhD, recommend doing it beforehand or waiting at least four hours post-exercise so you don't blunt your gains.

[@JayWard4031]

@@EnduranceHour awesome thanks! Any big Ironman races on the schedule for this year? I did Choo in 2016 and a bunch of half’s over the years.

[@serenityskydancer]

Wim Hof is the one to watch for this.

[@EnduranceHour]

It’s ok to watch me too 😉

[@jacobyates6417]

Do i do this everyday?

[@EnduranceHour]

3-5x a week but you can go daily.

[@vinithyelsangiker6951]

Degrees in F or C?

[@EnduranceHour]

F

[@mrcoreygill]

Also a great thrower of darts!

[@EnduranceHour]

Lol

[@SeattleLife365]

Day 3 for me 🤙🏽

[@EnduranceHour]

You got this! Did you buy it with my discount?

[@divani8]

Can I do sauna first snd then cold plunge. I’ve been doing it on 50 f and today I did sauna 20 min then 4 min cold water , is it safe to do it that way? Thank you for your time

[@EnduranceHour]

From my research, yes.

[@RobertGaron]

Perfect protocol and exactly what I do. 3-5 min in plunge.

[@dboulier54]

50? 😂

[@EnduranceHour]

Is that too cold for you or not cold enough?

[@ThatJaxsonGuy]

I am starting my cold plunge journey this week. I was thinking of starting around the 58-60 degree range. I live in SoFlo and I am definitely not cold acclimated. Thoughts on this? TIA!

[@EnduranceHour]

It’s a start!

[@konanarcher]

What do you mean 50 degrees. I have no way track the temperature of the bath plus doesn't it vary from person to person?

[@EnduranceHour]

Just go to a hot tub or Spa store and get a thermometer?!

[@94SexyStang]

50 is a good spot without getting crazy.......Mine was 40, and I said Nope!....I got my legs in, and took a few minutes for them to adjust, I think I could have Submerged totally, but it was raining outside at the time, and I just have a mental block about doing anything when it's raining.....I just have to be 100% engaged when I do something, or I won't do it, gotta trust your gut.