Ice Bath

Are they more than just a trend?

Ice baths. You’ve likely heard about them through a friend, a video on Instagram, or by listening to the fitness podcast you put on at the gym. Ice baths have become a popular way to recover from workouts and soreness, not just among elite athletes – but for everyday fitness enthusiasts too.

Dipping your toe into the world of cold plunge therapy, especially if you’ve never actually seen an ice bath in person before, can understandably be a little daunting.

To help you make the first step, we’ve compiled a full breakdown of what cold therapy is. Below, you will also learn how significantly beneficial to your health having your body immersed in chilly waters can be and the easiest (more affordable) way to incorporate ice baths into your lifestyle.

What is an ice bath?

An ice bath is a brief immersion into water (around 3 to 8 minutes), typically ranging from 5 to 8 degrees Celsius. Studies have demonstrated that cold water immersion aids faster recovery, especially after intensive sports or workouts.

For context, our body utilises a significant amount of energy to maintain the core and internal organs at a consistent temperature of 37 degrees Celsius. When you immerse yourself in cold water, you’re essentially prompting your body to use more energy.

The benefits of ice baths

Alleviating muscle soreness

Arguably, what ice baths are most well-known for, is that exposure to cold waters can lessen a person’s muscle damage during soreness.

Muscle damage repair leads to inflammation, which, when reduced, may alleviate soreness. They aim to decrease metabolites and cytokines in muscles, potentially aiding muscle recovery.

Strengthened mental fortitude

Frequently using an ice bath doesn’t just grant you physical perks. The cold plunge experience tests your mind too. More specifically, your self-awareness, mental grit and impulses.

Every moment that you challenge yourself by embracing the discomfort, you’re flexing and strengthening your mental fortitude. So when life throws an uncomfortable curveball your way, you can channel the same mental resilience, and overcome the challenge.

Greater pain threshold

Ice baths have also been linked to increased blood pressure in the muscles, which prompts a release of lactic acid. This is due to the limited flow of blood being pumped to the skin, which is the body’s natural safeguard against cold temperatures.

Simultaneously, the heart rate rises to clear out metabolites. This process, coupled with improved muscle contractility, not only intensifies pain resistance but also promotes prolonged and intensified workouts.

Boosted metabolism

Ice baths are great for those on a weight-loss journey. That’s because the faster your metabolism, the more calories you burn.

Ice baths are understood to enhance metabolism by up to 22% – for up to three days!

This spike results from non-shivering thermogenesis, a mechanism where the body generates heat via muscle contractions.

Mitigation in depression and anxiety symptoms

Research further suggests that cold water immersion can alleviate depression/anxiety symptoms.

Cold therapy is said to have mood-elevating effects, resulting from increased norepinephrine (a hormone linked to motivation and alertness) and a dip in serotonin levels.

The Home of Ice Baths and More

Now that you know some of the benefits of frequent ice bath therapy, you’re likely thinking – well, what will this all cost me?

In the past, Sydney recovery and wellness centres have locked access to their ice baths behind expensive memberships or one-time costs. Some businesses still charge their members over $40 per week, making the therapy unachievable for many.

Seeing this entry cost as an unacceptable barrier to what should be entitled therapy for all Sydneysiders, the founders of XTRA Clubs are providing affordable access to ice baths, saunas and steam rooms. Starting at $23.95 per week, XTRA Clubs is your best way to benefit from ice bath therapy.

Ice baths

Custom-built ice baths, each tailored for individual immersion. With 4 temperature settings from 4°C to 10°C, find your comfort and advance in contrast therapy, enhancing your wellness journey.

Traditional & infrared saunas

Numerous traditional and infrared saunas built to accommodate many in communal sessions. Built with expert knowledge, our saunas deliver on a top quality experience.

Steam room

Our expansive steam room offers ample space for all. Inspired by Turkish hamam principles, it’s a haven of warmth and cleansing, deeply rooted in age-old wellness traditions.

Ice Bath Membership

Your passport to regular Ice Baths sauna and steam

It’s with great excitement, that we announce the first Xtra Clubs location will be in Bondi Junction!

Launching in February 2024, Oxford St Mall is easy to access through public transport and car. Giving you every chance to reap the benefits of ice bath therapy.