How should you warm up after the ice pool?

Cold Plunge , Cold Plunge and the cold plunge - the jump in cold water - are increasingly gaining popularity. Because the targeted use of cold therapy not only strengthens the body, but also the mind and emotions. But in addition to the positive aspects, dealing with the elements of nature also harbors risks, and a safe handling of the cold requires experience and knowledge.

With longer exposure in the ice -cold water like the Cold Plunge the body is cooled. The hypothermic is also known as hypothermia. A slight hypothermia occurs when the body core temperature falls below a life -sustaining value.

So how should you warm up after the ice pool?

The Horse Stance, also known as "riding position" or "horse keeping", is a fundamentally important exercise in various martial arts, especially in the traditional Chinese kung Fu. This position, which is often carried out as a static exercise, has a long history and is known for its ability to develop strength, stability and endurance.

The Horse Stance is a very common warm -up exercise in the Cold Plunge . It is carried out in a wide stand position, whereby the feet are open far beyond the shoulder width. The toes point slightly to the outside, while the knees are bent to take a deep crouch. The thighs should be parallel to the floor, while the back remains straight and the weight is evenly distributed on both feet. The arms can either be held in front of the body to support the balance or be positioned in a combat position.

You have additional advantages by holding the deep crouch and wide stand position because the muscles of the legs, buttocks and the lower back are strengthened and built up. At the same time, the exercise improves balance and body control, since the weight has to be kept evenly on both feet. This contributes to improving proprioceptive skills and supports balance.

And your endurance is also improved by holding the Horse stance position over longer periods of time, which makes the body better able to resist fatigue. Finally, the Horse Stance requires a high concentration and mental discipline to maintain the position over a longer period of time. By focusing on breathing and mental endurance, these skills can be improved.

In the Cold Plunge the Horse Stance is very often used for warming up but also in front of the ice pool. Often you also let the air escape through a "Woooo" "Haaa". Due to the sounds, you can still punch yourself and thus increase the heat generation.

What else helps to warm up?

Tea or hot ginger water are also often drunk to warm up internally. Furthermore, an extra location of clothes starts with warm socks, another sweater, additional leggings, etc. The onion principle is your friend, more thin layers help more than a few thicker layers.

Is alcohol advisable?

A schnapps to warm up? - may sound tempting, but is the worst variant. The idea that alcohol warms up the body has firmly anchored in our cultural understanding. However, alcohol causes exactly the opposite: by the expansion of the blood vessels, increased heat output occurs over the skin. In fact, the consumption of alcohol can lower body temperature by about 1 ° C per bottle of wine, as the Geo Magazin reports. In an environment like the Cold Plunge , in which the goal is to strengthen the body through targeted cold therapy, the consumption of alcohol can be counterproductive and lead to undesirable cooling. Instead, we can fully use the body's natural reaction to the cold by promoting the process of vasoconstriction, in which the blood vessels are narrowed and the heat emission is slowed down.

The effect of alcohol in the body in the body is included in the bloodstream within a few minutes after admission and then reaches all tissue of the body, including the brain and the muscles. In particular, alcohol reaches very blood -blooded organs such as the liver and the brain. In this way, alcohol has an inhibitory transmission of information in the brain, which can lead to slow perception and reduced reaction.

The risk of combining cold and alcohol in extreme cold exposure can even be consumed by alcohol threatening, since it undermines the body's natural reaction to the cold, namely the narrowing of the blood vessels. It is important to tackle the process of re -warming after the cold dip or the Cold Plunge consciously and carefully in order to avoid unnecessary stress on the body.

Is there anything else to consider?

The art of warming up after the Cold Plunge does not end when we climb out of the water and flooded with feelings of happiness. The afterdrop, also known as the subsequent cooling or cold, refers to the phenomenon that the body temperature continues to drop after leaving a cold water or at least feel like you return to a warmer environment. In order to avoid or minimize the aftersrop, it is important to warm up slowly and in a controlled manner after leaving the cold water. The emphasis is mainly due to slow, because it can also be life -threatening to warm up too quickly after longer cold exposure. In general, you should not underestimate the power of your body. With a light movement, be it shadow boxes, Horse stance or slow jogging, the body can warm up much faster and better than just through additional clothing. The most helpful is a combination of both, extra lag clothing plus moderate movement.