| How to Take an Ice Bath Posted: 26 Jun 2020 09:00 AM PDT Stepping into icy cold water doesn't sound like much fun, but an ice bath might help you reach your goals. You can use ice baths to relieve soreness after a workout and reduce inflammation in your body, though doing so will likely reduce your muscle gains.[1] Additionally, you might use ice baths for a burst of energy to make you productive or to help with depression and anxiety.[2] While ice baths are mostly safe, it's important that you don't stay in the water longer than 5-10 minutes. [Edit]Soaking After a Workout - Take your ice bath within 30 minutes of exercise. Ice baths are only helpful if you take them right after a workout. Plan your bath for immediately after you finish a hard cardio or strength training workout or competition.[3]
- Don't take an ice bath before a workout or competition because it will cause muscle stiffness and may worsen your performance.
- Shower off before your ice bath to prevent skin conditions. During a workout, your body naturally sweats to cool itself down. Additionally, you will likely come into contact with equipment, flooring, or terrain that exposes you to bacteria and dirt. While it's rare, it's possible that bacteria or grime on your skin can lead to a skin condition if you get in an ice bath dirty. Before your bath, take a short, lukewarm shower to soap up so that you'll be clean when you get in the bath.[4]
- If you are sharing an ice bath with fellow athletes, it's especially important that you wash off beforehand. Sharing a bath without washing increases the risk of infection for everyone who uses it.
- Put on shorts and foot booties to protect sensitive areas. Cold water can damage sensitive skin, so you might decide to wear protective clothing over some parts of your body. Swimming trunks, shorts, or briefs can help keep your genital area warm. Similarly, toe warmers or booties made out of wetsuit material can keep your feet from freezing.[5]
- You can get booties at sports stores, surf shops, or online. If you can't get booties, try wearing socks.
- If you are only soaking the lower half of your body, you might even wear a sweatshirt in the bath so your upper body stays warm.
- Fill your tub halfway with cold water. Since the ice and your body will increase the water volume, don't worry about filling up the tub. Turn on the cold water and wait for the water level to rise about halfway up the side of the tub. Then, shut off the water faucet.[6]
- Use cold water because your ice may melt too quickly if your water is too warm.
- If you feel like your water level is too low, you can always turn on the cold water to raise the water level.
- If you don't have a bathtub, use a kiddie pool or large plastic tub for your ice bath. Use your garden hose to fill it up.
- Add three bags of ice to the water to chill it to . Use store-bought ice or ice from your freezer, depending on what's most convenient to you.[7] Pour the ice into your bath in small quantities to lower the temperature. Use a thermometer to check the water's temperature and stop adding ice when it reaches about .[8]
- If you don't have a thermometer, you can estimate the temperature by plunging your elbow beneath the surface. You'll feel some discomfort but it shouldn't burn your skin.
- At first, you might use slightly warmer water so you don't feel shocked by the temperature. Add just enough ice to lower your water temperature to around to get you used to an ice bath. Slowly decrease the temperature of your ice bath by 1-2 degrees each time you take an ice bath until you get down to about .
- Submerge your lower body under the ice water slowly. Getting into the cold water too quickly can shock your system and may make your heart race too fast. Give yourself time to adjust to the cold by slowly entering the water. As you get into the bath, take slow, deep breaths to stay calm.[9] Start with your feet, then ease the rest of your lower body into the water. [10]
- It's okay to sit on the side of the tub with just your feet in the water if the water is too uncomfortable. Take as much time as you need to adjust to the cold water.
- Dip your upper body into the water if desired when you're ready. When you feel like you've adjusted to the cold temperature, sink lower in the water to immerse your arms, shoulders, and chest. Stay under the water only if you feel like you can tolerate it. If you start to feel too cold or shaky, lift your body out of the water immediately.[11]
- Always do what feels comfortable to you, and don't push yourself. Cold water can be very shocking to your system, so take things slow.
- You may not want to soak your upper body if you're only trying to soothe your leg and hip muscles. Do what's right for you.
- Soak for 5-10 minutes to help you recover. Settle into the water and take deep breaths to help you relax. It may help to count your breaths, which can take your mind off the cold. Set a timer for 5-10 minutes and try to stay in your bath until the timer goes off.[12]
- If you can't stand the cold, it's okay to get out of your bath early. Don't push your body past its limits.
- Put a towel outside your tub on the ground so you don't slip when you get out of the water.[13]
[Edit]Using Ice Baths for Energy or Mental Health - Check with your doctor before using cold therapy to treat yourself. Ice baths may help you get a burst of energy or might help you improve your mood. However, they aren't appropriate for everyone, especially if you have an underlying health condition. Talk to your doctor about why you want to try cold therapy and if it's right for you.[14]
- For instance, taking ice baths can be dangerous if you have a heart condition. Your doctor can help you determine if you have any risks that might make it harmful to take an ice bath.
- Fill your tub halfway with cold water. Don't fill up your tub because the ice and your body will raise the volume of the water. Turn on the faucet that controls the cold water and wait for the water to rise about halfway up the tub. Then, switch off the water faucet.[15]
- Use cold water because warm water will melt your ice too quickly.
- Add ice to lower the temperature to about . Use store-bought ice or ice from your freezer, whichever is most convenient to you. Drop a few handfuls of ice in the tub, then check the temperature with a thermometer. Continue to add ice in small amounts until the water reaches about .[16]
- If you like, it's okay to lower your temperature so that it's colder. However, don't lower it below , which can harm your skin or your health.[17]
- Relax in the tub for about 5 minutes by taking slow, deep breaths. Sit back against the back of your tub and try to enjoy your soak. Breathe slowly in and out, drawing the air deep into your lungs. You might also count your breaths to help you relieve any tension in your body. Set a timer for 5 minutes and try to stay in the bath until it goes off.[18]
- Get out of the bath early if you feel too uncomfortable or feel like your heart is racing. Don't push your body further than it's ready to go.
- Take a 1-3 minute cold shower for an easier option. You can still get the benefits you want without soaking in a tub. Instead, stand under a cold shower for at least a minute. If you can stand it, stay under the water for a full 3 minutes.[19]
- For a daily energy boost, end your morning shower with a blast of cold water.
- Use cold therapy once or twice a day to improve your mood. Take your bath or shower early in the morning to improve your mood for that day. If you like, take another bath or shower later in the day. Continue using it as long as you feel like it's helping you have more energy or to cope with your anxiety or depression.[20]
- Cold therapy isn't a substitute for working with a therapist or taking medication for anxiety or depression. Don't stop any of your prescribed treatments unless your doctor says it's okay.
[Edit]Warming Yourself up After an Ice Bath - Towel off with a dry towel after your bath. Get out of the tub and immediately wrap a towel around yourself. Pat yourself down to remove all of the cold water from your skin.[21]
- If it's possible, use a towel that's straight out of the dryer so it's still warm.
- Put on sweats or cover yourself with a warm blanket to warm yourself. Once your skin is dry, pull on thick clothing to help raise your body temperature. Wear sweats or something similar, like a thick bathrobe. You might also cover yourself with a blanket.[22]
- If you're shivering, add more clothing to help you warm up faster.
- Increase your body temperature by sipping on a hot beverage. Hot coffee, tea, or broth will help you warm up faster. Brew your coffee or tea or heat up some broth. Then, take small sips of your beverage so you don't shock your body.[23]
- If you want energy, you might drink a caffeinated drink.
- If you're trying to calm down, stick to decaffeinated coffee, herbal tea, or broth.
- Wait 2 hours before you take a warm bath or shower if possible. Taking a warm shower or bath too soon after an ice bath may reduce the effects of the cold therapy, no matter your goal. Unless you're having trouble warming yourself back up, wait at least 2 hours before you take a warm bath or shower.[24]
- Go ahead and take a warm bath or shower if you're still shivering and feeling cold after putting on thick clothing and drinking a warm beverage. The warm water should warm you up faster.
- Ice bathing is usually used after intense training or athletic performance because it will help limit soreness by flushing out the lactic acid in your muscles. Save it for days when you've trained hard or after a big event, such as running a marathon.[25]
- Some gyms, spas, and sports facilities have cold water baths. These are like hot tubs, except that they use cold water instead of hot.[26]
[Edit]Warnings - Do not take ice baths that are colder than . Hypothermia or muscle damage could result.[27]
- Do not stay in an ice bath longer than 20 minutes, as this can damage your muscles. If you start feeling too cold, uncomfortable, or in pain, get out of the bath.[28]
- Ice baths will not help you build muscle or improve your strength. In many cases, they can actually reduce gains. You should only use an ice bath if you need to reduce soreness.[29]
[Edit]References __ [Edit]Quick Summary |
| How to Pose for Pictures Posted: 26 Jun 2020 01:00 AM PDT Everyone wants to look great in pictures, but it can sometimes be a little hard to know what will make you look your best. Luckily, there are a few quick tricks that can help you feel more confident in any photo. Whether you're taking a selfie or having a professional photograph taken, a little practice will likely help you feel more confident in front of the camera. [Edit]Looking Great in Selfies - Hold the camera slightly above your eye level for a flattering shot. When you're taking a selfie, it's usually most flattering if you hold the camera up and angle it slightly downward. Then, look up into the camera, lifting your eyebrows slightly. That will give you a wide-eyed, fresh look that's picture-perfect.[1]
- Play around with different angles to add variety to your feed. While the top-down look is a great angle for most people, don't be afraid to experiment with different shots, especially if you'll be posting a lot of selfies! For instance, you might try holding the camera off to the side, or you might stand in front of a mirror to show off a cool outfit.[2]
- Your followers might get bored if you only post pictures of yourself from the exact same angle every time.
- Turn so you're facing into the light. Just like if someone else is taking a picture of you, you'll get the most flattering glow if you angle your face toward the nearest light source. Just be sure to avoid direct sunlight, which can leave harsh shadows on your face.[3]
- If you're in direct sunlight, find a shaded spot nearby where you can take your selfie.
- If you don't have good lighting, try using your camera's flash. You can also invest in a portable ring light if you want great selfie lighting wherever you go!
- Lengthen your neck and sit or stand up straight. Imagine that there's a string coming out of the top of your head, pulling your body straight up. Lift your head and neck, and push your shoulders down.[4]
- This will create a long line that will emphasize the curve of your neck and shoulders.
- Exhale softly to make your lips look full and relaxed. Whether you're smiling, scowling, or pouting, it's easy to accidentally tighten your mouth when you're focused on taking a selfie. To keep your mouth relaxed, gently blow air through your lips right before you snap the picture.[5]
- Don't let your cheeks fill up with air as you do this, or your face will appear rounder than it is!
- Take a lot of shots, then study them to discover your best angles. Snap as many pictures as you can stand to, making tiny changes in your facial expression and the angles of your head and body. Then, go through your camera roll. Study the photos to see what you like and don't like. As you get more experienced, you'll start to learn the angles that are most flattering to your face, and posing for a selfie will most likely start to feel more natural.[6]
- Everyone's perfect angle is different, and finding what works for you can take some experimentation. For instance, you might shoot from above if you have a big chin, but you might shoot from the side or below if you have a big forehead.
- Look for interesting backdrops to include in your selfies. Don't just recreate the same shot all the time. Instead, take selfies in a wide variety of different spots, and try to include at least a little of the background in the frame. That way, every selfie will offer something new to the viewer—and it's a great way to keep track of your favorite experiences, too!
- For instance, you might take a selfie standing in front of your favorite food truck one day, then post a shot of yourself and your best friend waiting in line at the movies the next day.
[Edit]Taking Casual Pictures - Pose in front of an uncluttered background. Do a quick scan behind you to make sure there's nothing that will pull the focus away from you. If there is, angle the shot so you can't see whatever's in the background, or pick another location to shoot. No matter how cute you look, if there's a distracting image in the background of your photo, that's all anyone will see.[7]
- For instance, make sure there aren't any objects behind you that will look like they're coming out of your head, like a stop sign or a tree branch. You might also check for people, trash, or even just an unmade bed.
- For a cool, artistic feel, try standing in front of a brightly-colored wall. However, avoid backdrops with busy patterns, as they can be distracting.
- Face the light. Before you take a picture, turn so you're facing into a soft light source. This will give you a flattering glow, whereas standing with your back to the light can create harsh, unflattering shadows on your face.[8]
- For instance, if you're indoors, you might face the center of the room, or you might stand near a window facing outward.
- Shoot with the camera angled down to make your face look more defined. Have the person taking the picture stand so the camera is slightly above your eye level. Then, look up into the camera to create a flattering angle that focuses on your beautiful eyes![9]
- This approach works for close-up photos as well as shots that include your whole body.
- Keep your mouth and face relaxed. Gently close your lips, then imagine drawing just the corners of your mouth up into a slight smile. This will keep your facial muscles relaxed, and combined with the look in your eyes, it can result in an intriguing photo that will pull the viewer in and leave them wondering what your secret is.[10]
- For a more mischievous look, try only smiling with one corner of your mouth.
- Roll your shoulders back. Before you take the picture, straighten your back, lengthen your neck, and roll your shoulders back. Whether the picture will be of just your face or your whole body, having good posture will help you look and feel more confident, and that's going to translate into a better pic.[11]
- Keeping your shoulders rolled back will also make your neck look longer, which will create more definition around your chin and jawline.[12]
- Turn at a 30-45° angle toward the camera to look slimmer. Shooting straight-on will emphasize the width of your shoulders, chest, and waist. If you'd prefer for these areas to look more narrow, turn away from the camera at a slight angle.[13]
- If you have a "good side," make sure you angle yourself so that is the side facing the camera.
- Stand with one foot angled away from the other. Having both of your feet planted at the same angle will make the rest of your body look stiff and blocky. Instead, turn one foot to a slight angle to the other.[14]
- If you'd prefer, you can cross one leg in front of the other, instead. Shots where it looks like you're walking can be very flattering, as well.[15]
- Lift slightly onto your toes to look taller.
- Keep your arms slightly bent. To look relaxed and natural, bend your arms slightly at your elbows. You can also place one or both hands on your hips, if you'd like, but keep your elbows pushed back so you still look like you're at ease.[16]
- If you want your arms to appear more muscular, keep them tight against your body. However, if you'd prefer your arms to look more slender, hold them slightly away from your body.[17]
- If you cross your arms, keep them crossed loosely to avoid looking tense.
- Interact naturally if there are other people in the photo. If you're posing for a couple's photo or a group shot, act relaxed, and try to pose so that everyone is doing something slightly different. However, don't be afraid to connect with the other people in the shot—making eye contact, holding hands, or putting your arms around each other can all add warmth to the shot.[18]
- For instance, if you're taking a photo with a group of your friends, you might drape your arm over the person next to you. In a couple's photo, you might embrace your significant other and look into the camera.
- If you're in doubt about what to do, just try to pose in a way that looks relaxed and natural for you.
[Edit]Posing for Professional Photos - Opt for a solid-colored or simple background. In a professional photograph, you should be the main focus. Ask your photographer to shoot you in front of a plain backdrop. Or, if you'd prefer, you can shoot in your office or another professional setting. Just make sure the shot is framed so it's free of anything that will distract the viewer from the shot of you.[19]
- For instance, if you're a doctor, if you choose to shoot a professional picture in your examination room, make sure to clear the counters of promotional materials and samples so the shot will be uncluttered.
- Take several deep breaths to relax. If you feel nervous or tense in front of the camera, that's going to show in your body and your face when you look at your photos. To help yourself feel more comfortable, take several long, deep breaths, which will help you release any tension that you might be holding in.[20]
- For instance, try breathing in for 4 counts, holding your breath for 4 counts, and exhaling for 4 counts. Repeat that 2 or 3 times, or until you start to feel calm.
- Face into the nearest light source. When you're taking a professional headshot or another picture where you need to look business-like, try to sit or stand so your face is turned toward the brightest light in the room. That way, there won't be any shadows obscuring your face in the finished photo.[21]
- If you're working with a professional photographer, they may provide their own light source, or they may use reflectors to bounce light back onto your face.
- Push your tongue against your teeth to create a genuine smile. If you want to look like you're having a great time, smile widely, then press your tongue against the back of your top teeth in the front of your mouth. This will help lift your cheeks, which will result in a more natural-looking smile.[22]
- For an even more natural smile, think of someone or something you really love while you're posing.
- Experiment with looking into the camera or off in the distance. When you look into the camera, you'll project confidence and boldness. Keep your eyes soft, but don't be afraid to give a direct stare. However, if you'd prefer more of a candid look, try looking into the middle distance, instead.
- Hold a prop if you need something to do with your hands. Grab a cup of coffee, your phone, or even a purse strap before you take the shot. That way, you won't have to worry about how to hold your hands, and you can look and act more natural while your picture is being taken.[23]
- If you don't have anything nearby that you can use as a prop, try lightly holding one of your wrists with the other hand.
- You can also touch your cuff or your collar, or you can tuck your hair behind your ears.
- If you put your hands in your pockets, try to keep your elbows angled slightly back.
- Stand up straight with your shoulders back. Having good posture will make you look taller and create more flattering angles, but it will also make you look more confident. When you look like you feel good about yourself, you'll be able to project a more professional appearance, so your clients will feel more confident in your abilities, as well.[24]
- It can sometimes help to picture a string running all the way from the bottom of your spine through the top of your head. Imagine that someone is pulling on the top of that string to help lift your posture.
- Angle your body toward the camera to look slimmer. Instead of taking the picture straight on, which can make you look broader, try turning about 30°-40° away from the camera. Combined with good posture, this will make you look taller, slimmer, and more confident, which may help boost your professional image.[25]
- If you'd prefer more of a straight-on shot but you'd still like this slimming effect, stand at an angle, then turn your shoulders back toward the camera. This will make your waist and hips look more narrow.
- Bend your arms and legs to look more natural. Standing or sitting with your arms and legs straight out will make you look stiff and uncomfortable. Instead, try posing so your limbs form natural angles, like standing with one knee slightly bent and a hand on your hip, or sitting with your legs crossed.[26]
- Hold your arms away from your body slightly if you want them to look more slender, or press them into your sides if you want them to look more muscular.[27]
- If you need help deciding what to do with your hands, try holding a prop that's related to your profession. For instance, if you're a teacher, you might hold a pen, and if you're a cook, you might use a spatula.
- Have the photographer shoot slightly upward if you want to look more powerful. If you're taking a photo where your whole body will show and you want to look taller and leaner, ask the person taking the picture to hold the camera just below your eye level. Then, they can tilt the camera up slightly to make sure your whole body is in the frame. This will make you look authoritative and powerful, so be sure to adopt a confident pose![28]
- Typically, it's best if you stand a little further away from the camera for this shot.
- This angle can emphasize the area under your chin, so keep your head tilted upward.
[Edit]Shooting Outdoors - Avoid taking pictures in direct sunlight. You'll find yourself squinting in the bright sun, and the light will cast shadows on your face. Instead, stand in a spot that's slightly shaded, then face into the indirect light.
- If you can't avoid being in the bright sun, you can recreate indirect lighting by facing away from the sun. If you or your photographer has one, have someone hold up a reflector (or even a piece of white posterboard) to bounce the light back onto you, which will help you avoid shadows on your face.[29]
- Sunrise and sunset are the best times of day to take pictures because the light creates a soft warmth in photos.
- Include natural scenery in the background of your picture. One great thing about taking pictures outdoors is that you'll often have plenty of interesting things around that you can include in your shot. Try shooting in front of a picturesque view, for instance, or just sit next to a tree for a simple, natural photo.[30]
- Make sure there's nothing in the background that will spoil the natural beauty of your picture, like litter or power lines.
- Interact with whatever's around you. When you're taking pictures outside, it gives you a unique chance to incorporate the natural world into your shot. Try taking a picture where you're smelling a beautiful flower, for instance, or climb up on a nearby large rock.
- Remember to always prioritize safety! Never climb over guardrails or other safety barriers for the sake of getting a photo, and always keep an eye on your surroundings, including other people, animals, and traffic.
- Try big, bold poses to make the most of the space. When you're shooting indoors, you might not have a lot of room to move around and experiment with different shots. Outdoors, however, you can run, jump, throw your arms up in the air, and interact with the world around you. Get out and get moving to see what inspires you during your photo shoot![31]
- Take a few shots first in safe poses. That way, you'll know you'll have something to fall back on, and you can be more creative with your posing as the shoot progresses.
- If you can, check your appearance in a mirror or the front-facing camera on your phone before you take a picture.
- Wear a color that contrasts with your skin for a more flattering photo.[32]
- Try taking several pictures at once so you can pick and choose from your favorites.[33]
- If someone else is taking your picture, ask them to give you advice on the poses that look best for you.
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