Make the Most of MAC’s Cold Plunge Tubs

Cold plunges have arrived at MAC! With the installation of these new tubs in the Men’s and Women’s Locker Rooms, members can now enjoy the myriad health benefits of cold immersion therapy. The following summarizes the various benefits and best practices to help you get the most out of our new cold immersion tubs.

Physical Benefits

Cold immersion therapy has been practiced and celebrated by many athletes for its ability to reduce delayed onset muscle soreness and inflammation. Brief exposure to the cold water causes blood vessels to constrict. When that happens, blood moves to your body’s core and vital organs. The blood naturally becomes oxygenated and nutrient-rich during the process. As your body heats up again, the blood vessels expand and deliver the oxygenated blood back to your tissues. As it flows back, it helps to flush out metabolic waste and inflammation — a cause of delayed-onset muscle soreness. Members who aren’t sore and inflamed are more likely to stay consistent with their health and fitness routines!

Cold immersion may also provide natural pain relief for those suffering from acute or chronic conditions. In addition to reducing inflammation, cold therapy reduces nerve conduction, temporarily numbing nerve endings to provide relief.

There is also evidence that cold exposure may boost metabolism by helping convert white fat to beige or brown fat, which are highly metabolically active. Much has been made of the potential for cold therapy to help with fat loss, but this should not be considered a magic bullet, and it will never outweigh good nutrition and lifestyle habits, so please don’t hop in a cold tub hoping it’ll magically melt away unwanted fat. That said, you’ll burn some extra calories shivering in the tub, and over time, you may see a slight improvement in your metabolism.

Mental Benefits

One of the main benefits that cold seekers desire is mental fortitude. Cold immersion acts as a form of hormesis, where controlled exposure to mild stressors strengthens the body’s overall stress tolerance. The acute cold induces a “fight or flight” response and allows you to practice calming your reflexive reaction. Suppressing impulsive reactions to stressors is a skill that carries over to many aspects of life and can help you maintain a calm, clear mind in stressful situations. This is a skill worth practicing!

Finally, cold exposure triggers the release of endorphins, norepinephrine, and dopamine, which can boost energy, improve mood, reduce anxiety, and increase mental clarity. The acute cold causes their levels to stay elevated for hours, and their ongoing effect after the exposure is to increase focus and energy levels. Of all the benefits of cold immersion, this is the most cited by proponents of cold therapy. In a nutshell, it wakes them up, puts a smile on their face, and helps them face their day with clarity.

How to Get Started

With cold immersion therapy, it’s important to start slowly. To build the habit, aim for bouts of 60-90 seconds submerged in the water. Prepare to plunge by taking a cold shower to rinse any sweat and oils off your body before entering. As you acclimate to that time, increase your bouts of exposure by 20-30 seconds per week until you get to between 3-5 minutes. Even experienced cold seekers find great benefits from 10-20 minutes of cold exposure per week – so spending 3-4 minutes in the tub three or four times a week is a perfect recipe. If you have a heart condition or take certain medications, it’s best to check with your doctor before trying a cold plunge. When entering the cold water, perform a long, slow exhale. Exhaling slowly stimulates a parasympathetic response, helps to reduce your heart rate, and calms your nervous system. (Performing a long, controlled exhale is beneficial in any stressful situation.) Try to maintain slow inhales through your nose and long exhales through your mouth the entire time you’re submerged.

The timing of your cold immersion should align with your goals. For most, the best time is as early in the day as possible. This allows cold seekers to reap the benefits of the energy boost and enhanced focus as they tackle work or a workout. If you’re cold plunging before a workout, just be sure to give yourself enough time to bring your core temperature back up with a nice long warm-up before any rigorous lifting or running. You can also choose the cold after a workout to help reduce inflammation — just be mindful that if your goals are focused on increasing muscle mass or strength, it would be best to use cold exposure before your workout. Cold exposure in the late evening is not recommended. The boost in energy and the subsequent increase in body temperature can negatively impact sleep, so try to get into the cold tubs early in the day.

Finally, please observe and practice all posted rules and etiquette so that all MAC members who want to can enjoy the benefits of these amazing new cold plunge tubs!

— C.J. Martin, Senior Fitness & Performance Director