TEACH ME HOW TO PLUNGE
PROTOCOLS AND SCIENCE FOR OPTIMAL RESULTS
WHAT IS A COLD PLUNGE?
Cold plunge—an immersion in cold water ranging from 48-60°F. Whether you prefer a one-minute refresh or a more extended 10-minute chill, the duration is tailored to your comfort level and cold acclimatization.
SCIENCE & LITERATURE
It’s not uncommon for athletes to hop in an ice bath after a tough workout to help curb muscle soreness, inflammation, and swelling so they can get back to performing at their peak. But while a post-workout plunge may be supported in some contexts, it won’t necessarily support all of your fitness goals.
REPEATED BOUTS OF EXERCISE:
Optimize your recovery before your next session or competition. A 2014 study revealed that just 10 minutes of immersion in 50°F water post-exercise significantly improved muscle function recovery compared to active recovery methods. Elevate your performance and be ready for back-to-back training or competitions with the refreshing benefits of cold water immersion.
DELAYED ONSET MUSCLE SORENESS
A 2018 research review of 99 studies indicates that immersing yourself in water cooler than 59°F after intense exercise may effectively reduce delayed onset muscle soreness, perceived fatigue, and inflammation, providing a refreshing recovery experience.
MUSCULAR POWER
Dive in and power up. A comprehensive 2022 review of 52 studies highlights the positive impact on muscular power, perceived recovery, and reduced muscle soreness, attributed in part to decreased levels of creatine kinase linked to muscle damage. Shorter durations and lower temperatures appear to be the most effective for post-exercise recovery.
TIMING MATTERS
YOUR "WHY" EFFECTS "WHEN"
DON'T LOSE THE GAINS
Strategize your cold plunge for peak results. Post-strength training plunges may impact muscle hypertrophy and strength gains. A 2020 study revealed a reduced gene and protein expression in those who plunged after resistance training. A 2021 review of eight studies found a negative impact on resistance training adaptations.
Fortunately, though, cold water immersion does not appear to negatively impact aerobic training adaptations or performance—so taking a plunge after aerobic training or a Momentum sweat session won’t be a problem.
We suggest preserving gains by saving cold plunges for cardio or rest days.
If combined with resistance training, follow experts like Andrew Huberman, PhD, and plunge before or wait at least four hours post-exercise to maintain optimal performance and muscle adaptations
HOW LONG AND HOW OFTEN?
TIME PRESCRIPTIONS & PROTOCOLS
3-5 MINUTES
PER SESSION
11 MINUTES
PER WEEK