Q. What does an experience at Frigid Recovery look like?
A. At Frigid, participants book 30 minute time slots for plunge experiences. This enables participants to have up to 10 minutes in our commercial grade, all-in-one Plunge tubs. Afterwards, participants can head to the sauna or use our Concept 2 equipment to warm back up.
At Frigid we believe that access to cold water immersion therapy shouldn't impede on your day. It should be something that is easy to fit into your already busy lifestyle. Get in. Get out. Get on with your day.
Q. What should I wear to cold plunge?
A. Swimwear is ideal and at the most light activewear is recommended. Compression layers/swim rash guards are also good choices. We also recommend you bring flip-flops or water shoes.
Q. How do I time my plunge?
Plunge has an App available to download to your smart phone that enables participants to log, time, and selfie their plunges. The App can be found at the following link:
https://plunge.com/en-ca/pages/app?srsltid=AfmBOorWroRrRQGpIo-jKnzYmxwEjy_c4dCR_4CRFyyUpwUCbBehmyCm
Alternatively, we have timers available for participants to use at each tub.
Q. Can anyone perform cold water immersion?
A. Healthy individuals should have no problem participating in cold water immersion. Should a participant have any pre-existing health conditions, especially those relating to the cardiovascular system, they should seek pre-approval from a Physician. If in doubt, speak to a Doctor first.
Q. What are the risks surrounding cold water immersion?
A. The risks are general to being exposed to bodies of water and cold temperatures such as drowning, hypothermia, and cardiac arrest. Frigid Recovery takes the necessary steps and precautions to ensure participants have a safe experience.
Q. Can I just book a session in the Sauna?
A. Currently the sauna is reserved for post-plunge warm up.
Q. What are the benefits of cold water immersion therapy?
A. The suggested benefits of cold water immersion are pain relief, improved metabolic health, decreased inflammation, alleviation of depression and anxiety, improved mood and stress reduction.
Cold water immersion is an uncomfortable activity and it is used by many to achieve a sense of accomplishment to their day. In conclusion, there are many positive benefits and results will vary on a individual level.
Q. Can I cycle between the cold plunge tubs and the sauna?
A. Going back and forth between the cold plunge tubs and the sauna is often referred to as “Contrast Therapy”. We do not offer this at Frigid Recovery. Some of the best studies available show that the benefits of cold water immersion can be achieved through a quality single session. Ultimately, at Frigid we aim to provide cold water immersion that is convenient. Post-training and additional wellness practices are often neglected due to a lack of available time. With a single session at Frigid, you can both plunge and warm back up to a comfortable state within a period of 5-30 minutes. All of which is designed to lock in the gains of cold water therapy without demanding substantial time from your day.
Q. When should I cold plunge?
A. We have a few different recommendations based on what a participant may be seeking from cold water immersion.
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Plunging before exercise - There is limited research on this method, however numerous social figures, experts, and media personalities perform this. Results will vary, but there are claims of positive effects on hormone levels, pre-exercise energy, decreased joint pain/soreness before exercise, etc.
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Plunge after exercise - There are two groups in this recommendation.
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Those seeking to alleviate muscle soreness and recovery - Plunging within an hour of exercise (especially high intensity exercise) has shown to produce a large effect on reducing muscle soreness according to available research. It was also noted that it improves the feeling of recovery. The best results were with warmer temperatures for higher durations.
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Those seeking gains in muscle strength and muscle growth - Some of the best studies available show that cold water immersion done immediately following exercise had a negative impact on muscular strength and muscle building. The research shows that cold water immersion post-exercise suppresses or delays muscle/cell growth and makes it harder to direct amino acids. Therefore, if you exercise in the morning, it would be best to plunge after work, in the evening, or even better, on a day off.
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Those looking to improve mood, depression, and anxiety - Most people report positive effects on their mood after a plunge. It’s suggested to be done colder and shorter compared to those seeking to reduce muscle soreness. Plunge whenever it’s convenient for you. This is also a good recommendation for anyone looking to improve overall health and wellness.
Q. How cold can I plunge for?
A. This depends on what you’re looking to achieve with cold plunging. At Frigid we have the best commercial grade all-in-one tubs that chill to 2.78 degrees celsius at their coldest setting. For reference, the average water temperature for Lake Huron in February is 1 degree celsius. If you seek to alleviate muscle soreness, studies suggest warmer temperatures for a longer duration. The opposite can also benefit psychological improvements. At Frigid there are three tubs that have varying temperatures for all experience types and goals. A good rule of thumb for a general participant would be to strive to plunge at a temperature that makes you gasp, and then stay in it long enough to make you shiver.
Q. How long should I plunge for?
A. This can be determined by your goals outlined in “When Should I Cold Plunge?.” However, most of that research can be summed up to suggest that physical and psychological benefits can be achieved within 2 to 10 minutes of cold water exposure.
The following are signs of cold adaptation, which means you could then seek a colder temperature or longer duration:
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Breathing is under control
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Circulatory system is responding (ie. turning pink quickly)
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Calm and alert
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Minimal or no shivering.
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Warming back up to a normal state is easy and quick
*Please note that issues with these signs would constitute seeking either a warmer temperature, a shortened duration, or finishing the session.
At Frigid we strive to provide cold water immersion therapy to as many people as interested, therefore participants will only have up to 10 minutes of exposure in our tubs.
Q. How long should I warm up for?
A. It is recommended that participants spend around double the amount of time exposed in cold water warming back up (ie. 5 minute plunge = 10 minute warm up). There are several methods used to warm back up such as exposure in our infrared sauna, wearing additional dry layers, or engaging in light activity. There is no need to get sweaty, but it is up to the participant on what methods they would like to use to return themselves to a comfortable body temperature.
Q. Can I use cold water immersion for weight loss?
A. The adult human body has minimal amounts of BAT (Brown Adipose Tissue), or otherwise known as brown fat. Children have more BAT and we readily lose it through adolescence. Brown fat has a lot of mitochondria, which is much more energy consuming and can increase heat production outside of shivering. Cold exposure activates the sympathetic nervous system, which then releases norepinephrine and thereby activates brown fat to begin generating heat. Generating heat burns calories and that’s why there is a lot of talk around BAT with weight-loss.
However, there is no substantial evidence that cold exposure meaningfully increases an adult’s quantity of BAT. Also, based on an adult’s limited amount of BAT, it wouldn’t be a factor in heightened energy expenditure.
Cold water immersion could benefit weight loss when used in conjunction with other weight loss methods. Plunging to recover from activity so that calories can be burned through exercise is an example of a potential benefit.