This monthly challenge is really going to test you mentally as well as physically. So before I tell you the benefits of this challenge let me clarify what a contrast shower is for those of you that may not be familiar. A contrast shower quite simply is alternating a shower temperature between hot and cold for usually three to five cycles.
Taking a full fledged cold shower can be challenging and does have many health benefits, but the research suggests that contrast showers have all the health benefits of a cold shower with some additional benefits.
Here are some of the benefits of the contrast shower:
- Boost circulation– increase circulation by causing your heart to send blood rushing to your vital organs. Over time, this forces your circulatory system to become more efficient and adaptable.
- Boost your immune system– the contrast in temperature increases the number of disease-fighting immune system cells in your body, including an important type of white blood cell called monocytes.
- Prevent DOMS (Delayed Onset Muscle Soreness)– Cold temperatures cause blood vessels to shrink or tighten up, reducing blood flow and thus inflammation. This is known as vasoconstriction. Heat, on the other hand, causes vasodilation: the widening of blood vessels. Vasodilation allows more blood to flow to affected tissues or limbs.
- May help with weight loss– It’s been theorized that by suddenly exposing your body to cold water, your brown fat will start to burn your white fat – that is, you’ll burning fat with fat.
- May help with depression or low mood– Cold exposure increases your blood levels of endorphins and noradrenaline, which then increase the synaptic release of noradrenaline (also known as norepinephrine), to the brain. Endorphins have a pain-relieving effect, lowering your perception of discomfort. The stimulating effect of endorphins also boosts feelings of well-being. At the same time, the fresh flow of blood bringing oxygen and nutrients to your brain and other organs. Detoxification of harmful toxins and other metabolites are also cleared out more efficiently.Another theory is that the fresh blast of cold water sends a number of electrical impulses to your brain. This provides a burst of energy, increases alertness, thus reducing depressed feelings. Using contrast hydrotherapy alone can potentially help you heal faster from physical ailments, which also may help you feel better – physically and mentally.
- Makes you tougher mentally- if you can endure the cold, you can endure other difficult crap that comes your way. It’s a lot easier to go the extra mile or do one more burpee when you know you have the ability to push through a cold shower for a period of time. It may not seem like much, but trust me it will give you mental confidence.
- Makes you more able to endure the cold outside and elements– when you learn to treat the cold as a friend and not a foe in a controlled manner in your shower, it will help you to be able to withstand the elements outside.
Here are a couple articles if you don’t believe that go into details:
So here is the challenge week by week. We are going to start you off easy and work your way up. You will need a waterproof watch with a timer or waterproof stop-watch to hold yourself accountable.
Week 1 (2/1-2-7)
3 Cycles
2 minutes hot
30 seconds cold (turn in down all the way baby!!!)
Week 2 (2/8-2/14)
3 Cycles
2:30 minutes hot
45 seconds cold (turn in down all the way baby!!!)
Week 3 (2/15-2/21)
3 Cycles
3 minutes hot
1 minute cold (turn in down all the way baby!!!)
Week 4 (2/22-2/29)
3-5 Cycles
3 minutes hot
1 minute cold (turn in down all the way baby!!!)
You can do this challenge, and it’s not as hard as it looks. As always post in the GroupMe how you are doing week by week. Let’s encourage each other to get stronger mentally and physically with the contrast shower!!!