Photography by dc-9.com

Ice baths more commonly known as the cold water immersion has been adopted as the common practice in Singapore’s athletes and regular exercise takers after they have exercised. Coaches obtain it as more individuals challenge their bodies by using high interference exercises such as HIIT, Crossfit, and marathon training, ice baths are a solution of helping the muscles to respond quickly. 

What is an Ice Bath?

Ice bath on the other hand entails putting the body into cold water which ranges between 50 to 59°F (10 to 15°C) for sometime then getting out before repeating the process. They can be chest or waist high pools where you sit in – the water contained is usually ice water and the duration is between 5 to 20 minutes. Majority of gyms, sporting facilities, and several fitness studios in Singapore have section with cold baths to provide recovery sessions after exercises.

The Reason for Ice Bath Advantages

Immersion in the ice water activates the flight/fight hormones. The goal is to bring blood from extremities to heart to organs of the body with an effort of warming up the organs. After you’re done, new nutrient and oxygen rich blood rushes back into the muscles and starts repairing the damage and fatigue.  

Research shows that ice bath benefits include:

Preventing oedema, inflammation or stiffness.

• Expelling some of the waste bedenkers of your metabolism such as lactic acid 
• Increasing circulation that which supplies nutrient for muscle recovery.
• Therefore, the lymphatic system could be activated in a bid to flush out toxins from the body.

This accelerates the bodies natural muscle repair and rebuild process so you can get back into action faster between sessions or races. To recover faster and also prevent instances of training injuries athletes take ice baths as a way of getting back in shape when they are drained out.

An Analysis of the Advantages Associated with Ice Bath for Sportsmen

Originally, only runners, swimmers, football players, and triathletes incurred the ice bath practice of sports. It is taken in order to decrease Delayed Onset Muscle Soreness (DOMS) as well as fatigue among trainees so that they can workout for longer durations of the sports season.

The use of ice bath recovery has been shown to reduce the recovery time by a factor of two; from 48 to 72 hours to only 24 hours. Ice baths help them clear that inflammation and they can recover quickly without accumulated tissue damage over the time.

Advantages of the Given Concept for Active Users of Gyms and Sports Facilities  

Now that high-intensity workouts, especially HIIT, have become trending workouts, even normal gym lovers are experiencing too much muscle soreness. Fortunately ice baths offer a similar recovery advantage to CrossFit competitors and everyman /woman, who enjoys performing strenuous exercises but can barely move in the wake of sore muscles.  

The notion is that it helps reduce muscle inflammation and transports nutrient for muscle rebuilding, which gives a person a great opportunity to recover more quickly between workouts. To achieve better form and reduce the chances of injury, you can train again at the gym much earlier. It came also has mood altering and uplifting benefits because dopamine is also a natural painkiller.

Ice baths also assist endurance beginners, intermediates, and even athletes who want to use training consistently for results such as, weight reduction, muscle mass gain, or performance enhancement. Cold showers can even be as brief as five minutes but seeing the effects when done daily.

Most people of Singapore do not know where they should go to take ice bath.

It used to be a far-fetched dream for non professional athletes in Singapore to get proper access to ice bath facilities. However, with the increased awareness of an active life and vigorous training schedules such as Cross Fit, these baths are now offered in health facilities throughout the country.

Most intense training centers such as CrossFit have ice bath amenities within their training centers. But hotels are also now, and Day Spas, and luxury sports centers are also jumping on board too. Among their luxury recovery and revitalize services they have included ice bath. 

Recently, there is even a possibility to sit in special cryotherapy chamber and take your bath in the ice tubs filled with liquid nitrogen. Such places as KryoX and Icehaus Cryosauna in Singapore that offer cold therapy which professional athletes turn to.

Is Using an Ice Bath Safe? 

In conclusion, it might be enraging to imagine ice baths but it is relatively safe in case it is well managed under proper supervision. Every great fitness centre and studio offers you the instruction on how not to risk your health and over-expose your body to cold temperatures. 

As with any recovery modality, there are some important precautions to keep in mind:

Begin gently – do not spend more than 10-15 minutes in the ice bath for the first few tryings 
In conclusion it is important never to use ice baths if you have some diseases such as heart diseases
If you are sick or injured, seek your doctor’s permission before exercising.
They should not engage themselves in total body ice bath immersion this is because it’s dangerous.
Before taking the shower and after the ice bath, make sure to gradually increase the body temperature gradually. 

All in all, with some caution, most people can gain from practice of use of ice bath in the post work out exercise regimen. Just make sure you talk it over with your doctor if you have conditions that you are managing or anything like that.

Ice Bath Recovery should be your next stop in Singapore!  

Ice baths allow for professional athletes, to improve muscle repair at a very low cost which will allow for anybody to be able to benefit from their results and performance in fitness training. There are progressively more of these advanced facilities available for the citizens of Singapore so you might try it after the next intensive training. You should just prepare for freezing since the advantages are enormous!!!