Cold Tub

Cold Tub(Cold Plunge Pool/Cold Water Immersion) is "Ultra-low temperature immersion tankCold water pools typically refer to pools where the water temperature is significantly lower than body temperature (generally between 10°C and 15°C, or even lower). They are commonly found in saunas, spas, fitness centers, or sports training facilities for "cold exposure" or "cold immersion." This involves immersing the whole body or specific areas in the water. 1-5 minutesStimulate the bodystress response",achieve Anti-inflammatory, recovery, and energizing The effect.
Commonly found in spas, gyms,saunaSports centers, and evenOlympicsPlayer training camp.

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Three common types of cold water tanks

type	water temperature	feature	Applicable places
Ice Bath	3~10°C	Simply add ice cubes; it's a simple home remedy.	Gym, Athlete Recovery
Cold water massage pool	10~15°C	Includes water flow massage to soothe muscles.	SPA, sauna
Professional refrigeration unit	0~5°C	Electronic temperature control, accurate to 0.1°C	Medical center, professional baseball team

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Seven scientific uses of cold water pools

use	principle	Effect
1. Rapid recovery after exercise	Reduce muscle inflammation and lactic acid	Soreness ↓ within 48 hours after running/weight training 30%
2. Reduces swelling and relieves pain	Vasoconstriction → Reduces swelling	Sprains, acute phase of arthritis
3. Boost immunity	Stimulates white blood cells and brown adipose tissue	Prolonged soaking reduces the chance of catching a cold. (29% - Research)
4. Fat burning metabolism	Activate thermogenesis in brown fat	Burning 100-200 calories a week can be achieved by doing this 3 times a week.
5. Antidepressant	Releases norepinephrine.	Mood boost, like drinking two cups of coffee.
6. Improve sleep	Body temperature rebounds after soaking → helps with falling asleep	Soaking in the bath at night increases deep sleep time by 20 minutes.
7. Skin firming and beautifying	Shrink pores and promote collagen production	Localized facial soaking makes skin more supple and elastic.

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Standard Immersion SOP (Safe Version)

step	operate
1. Preparation	Put on your swimsuit → Warm up for 5 minutes (jumping in place)
2. Entering the water	progressiveStart with the feet → calves → waist → chest (complete within 30 seconds)
3. Time	beginner 1-2 minutesAdvanced 3-5 minutes
4. Breathing	Take deep, slow breaths (4 seconds to inhale, 6 seconds to exhale) to avoid hyperventilation.
5. Water discharge	Wrap yourself in a dry towel immediately → Drink warm water → Let it cool naturally (do not use hot water).

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Cold water pool vs. warm water pool comparison

project	Cold water pool (3~15°C)	Warm water pool (38~42°C)
Main effects	Anti-inflammatory, recovery, and energizing	Relaxation and circulation promotion
Vascular response	Contraction → Rebound Expansion	Continued expansion
Best time	Within 30 minutes after exercise	1 hour before bed
risk	Frostbite, strain on the heart	Dehydration, dizziness

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How to use and precautions

• How to use:
  1. Step by step: Beginners should start with a higher water temperature (e.g., 15-16°C) and a shorter time (e.g., 1-3 minutes) to allow their bodies to gradually adapt.
  2. Slow entry: Enter the pool slowly to avoid panicking and causing a rapid rise in blood pressure. You can start by getting used to the water in your feet and legs.
  3. Control your breathing: You may feel short of breath when you first enter the water; this is a normal reaction. Be sure to focus on deep, slow breathing to help your body relax and adapt.
  4. Soaking time: The recommended soaking time is generally 5-15 minutes, no need to soak for too long.
  5. Combination of movement and stillness: You can do light activities in the pool, such as gently wading, to prevent localized excessive cold.
• Important Notes (Contraindications and Warnings):
  • Absolute Taboo: Patients with cardiovascular disease (such as hypertension, heart disease), uncontrolled epilepsy, pregnant women, or Raynaud's syndrome should...avoiduse.
  • Time control: Prolonged soaking can lead to hypothermia or frostbite.
  • After drinking or after a meal: Avoid entering a cold water pool immediately after drinking alcohol or eating a large meal, as this may increase the burden on your cardiovascular system or cause stomach discomfort.
  • Listen to your body: If dizziness, palpitations, nausea, or a bluish-purple discoloration of the skin occur, you should...immediatelyLeave the pool and seek help.
  • Consulting profession: If you have any health concerns, please consult a doctor before trying it.

Condition	Prohibited
Cardiovascular diseases (hypertension, heart disease)	Cold stimulation induces arrhythmia
Raynaud's phenomenon, poor peripheral circulation	Fingers and toes turning purple
Pregnant women	Possible contractions
Having a fever	Thermoregulation imbalance
After drinking	Blood vessels are dilated, making shock likely.

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Comparison with cold towel

characteristic	Cold towel	Cold Tub
Scope of application	Local	whole body(Large-scale)
Stimulus intensity	Mild, superficial	Intense, profound
Main uses	Localized swelling reduction, soothing, and mood boost	Full-body recovery, anti-inflammatory, immune-boosting, mental challenge
convenience	High, can be done anytime, anywhere.	Low, requires specific facilities

In summary, cold water therapy is a more intense and systematic method of cryotherapy, not only used for sports recovery but also considered a form of training to improve overall physical and mental health and resilience.

Further reading:

• Cold towel
• Chinese Bath
• What is a dice cup?
• What are disposable bath towels?