practice · Tracked item
Cold water immersion
Every recorded take from the experts Cited tracks — each with the exact quote, source, and timestamp.
▲ Strong endorse
1 recommendation across 1 expert · 1 episode
1 endorse
0 nuanced
0 avoid
Who's on the record
-
In a protocol
Cold plunge (~45–50°F) for ~5 minutes per round, alternated with sauna, to amplify cardiovascular and recovery benefits; do NOT do immediately after strength/hypertrophy/endurance training.
“ice bath... about 45 to 50 degrees Fahrenheit
HL▶ 48:20Dosage~5 min per round at 45–50°F; cold enough you want to get out but safeCaveatsAvoid within ~4–8 hours after resistance or endurance workout because it can blunt hypertrophy/strength/endurance adaptations; not while in shock-inducingly cold waterCertaintyexplicitrecommendation