Cold plunging is recommended after exercise. 

Beginners should start with 30 seconds-1 minute and work up to 5-10 minutes slowly. 

Start around 50 degrees F and slowly build tolerance down to 40 degrees F. It's generally not recommended to go lower than 40 degrees F. 

You can cold plunge daily. However, if you are training every day, plunges daily could potentially compromise long-term performance improvements. Beginners should start cold plunge therapy with 1-2 sessions per week and work up to more. 

Always start slow and work your way up to longer sessions and colder water temperature. Beginners should start around 50 degrees F and limit sessions to 1-2 minutes, 1-2 days per week. Always get out if you start to experience light headedness or discomfort beyond the sensation of feeling cold. It is generally not recommended to do cold water immersion below 40 degrees F. 

Always check with your physician before starting a new protocol if you have a medical condition. Generally people with the following should not cold plunge:

• heart disease
• diabetes
• pregnancy
• peripheral neuropathy
• poor circulation
• venous stasis
• cold agglutinin disease

Anyone with risk factors associated with cardiovascular disease, such as high blood pressure, should check with their doctor before starting cold plunge therapy. 

Dry off, put on warm clothing and allow your body to naturally return to normal temperature. Contrast therapy, which is alternating between cold and hot (like a traditional sauna), is also recommended. 

Contrast therapy is alternating heat and cold. It's a traditional wellness practice that many people use as a part of their recovery routine, since there are health benefits to both. Contrast therapy is gaining popularity in the recovery and longevity community, for good reason. A sauna session is recommended after cold plunge therapy.

Ice Bath

• Tub or container
• Requires bags of ice
• Temperature fluctuates
• Need some type of thermometer
• More manual maintenance

Dedicated Cold Plunge Tub

• Purpose-built tub
• Integrated or compatible chiller
• Filtration
• Water circulation
• Temperature control
• Designed for repeat use

• Consistent temperature
• Automated cooling
• Water circulation
• Filtration
• Easier maintenance
• Convenient regular use