Cold shower
The easiest way into cold training — turn the tap to cold for 30 seconds at the end of your warm shower.
Exécution
- Shower warm as usual, then turn the tap to its coldest setting.
- Start with feet and legs, then arms, and finally chest, back and neck.
- Breathe out slowly and steadily instead of gasping for air.
- Begin with 30 seconds and build up slowly over weeks; two to three minutes are plenty.
- Afterwards dry off, dress warmly and move around until you warm up on your own.
Conseils
- The cold-shock feeling is strongest in the first 30 to 60 seconds — after that it gets noticeably easier.
- In Movepath, log only the cold phase as the duration, not the whole shower.
- With heart or circulation conditions, high blood pressure, Raynaud's or during pregnancy, check with a doctor first.