冷水浸泡的效益取决于时间点与训练类型。多数实证研究与专家建议指向水温 10–15°C、时长 1–5 分钟为较安全有效区间，可降低肌肉酸痛、提升循环、促进内啡肽与去甲肾上腺素分泌，并可能促进白脂肪向棕/米色脂肪转化。但其并非适用于所有人，心血管疾病者因冷刺激会造成急性负荷，应先经医生评估。若在家操作，可用 50 美元起的便携冷水池、冰水浴缸或冷水淋浴系统；更高价位产品可精确控温。

冷热交替（对比疗法）能强化心血管与恢复机制，但结尾宜“冷而非热”，以维持核心体温较低、延长新陈代谢与激素效应；若热浴紧接冷浴，会部分抵消前者的生理反应。而 冷暴露与运动顺序有关键差异：冷刺激会降低肌肉温度并钝化训练所需的炎症信号，因此一般不建议在训练前或重量训练后立即使用；反之在耐力训练后或晨间进行最为适宜。

专家共识为：力量训练后至少间隔 6 小时再冷水浸泡，以确保肌肉肥大与肌腱修复所需的炎症过程不被抑制。若训练为耐力型，则可立即进入冷水，能促进恢复并提高隔日训练能力。冷浸后亦会带来多巴胺提升，常使人感觉强烈愉悦。综合而言，冷水浸泡最适合用于耐力训练后或晨间，而不适合作为重量训练后的即时恢复手段。

Cold-water immersion effectiveness depends on timing and workout type. Evidence and expert guidance suggest water at 10–15°C for 1–5 minutes can reduce soreness, aid circulation, trigger endorphins and norepinephrine, and may convert white fat to brown/beige fat. It’s contraindicated for people with cardiovascular issues due to acute stress. At-home plunges can use $50 portable tubs, ice baths, or cold-shower systems, while higher-end models offer precise temperature control.

Contrast therapy (hot–cold cycling) benefits circulation and recovery, but experts advise ending on cold, as heat immediately afterward blunts cold exposure’s metabolic and hormonal effects. The interaction between cold exposure and training is critical: cold reduces muscle temperature and suppresses inflammation-mediated adaptation, making it unsuitable before workouts or immediately after weight training.

Consensus: allow a 6-hour delay after strength training before cold plunging to protect hypertrophy and tendon-repair signaling. For endurance sessions, immersion can be done immediately, improving recovery and next-day performance. Post-cardio plunges also trigger dopamine surges, enhancing perceived well-being. Overall, cold plunging is best used after endurance exercise or in the morning—not before workouts and not right after lifting.