One such practice making waves in modern wellness circles is the Nordic Cycle—a dynamic routine that alternates between cold plunge tubs, like the Chill Tub and saunas.
To get the full benefits of this Nordic Cycle Treatment, it is recommended to complete two - three circuits in one visit. Each scheduled session include 2-3 cycles and depending on body ability to resist to ice water and therapist judgment, so you get safely the maximum full-body benefits every time!
The Nordic Cycle: A Brief Overview
The process usually starts with a sauna session lasting around 15-20 minutes, followed by a quick, refreshing immersion in cold water for 1-3 minutes, and then a period of rest before repeating the cycle.
The Nordic Cycle is a hot/cold bath therapy that was popular with Vikings, but has scientific medical advantages too. With the Nordic Cycle, you alternate between hot and cold baths to stimulate your circulation, relieve sore muscles and joints, and improve blood flow to the skin.
The Nordic Tradition is an ancestral ritual originating from Finland. Also known as thermotherapy, this ritual consists of alternating hot, cold and relaxation in order to reach a high level of well-being.
First, you relax your muscles and activate blood circulation with a hot sauna or bath. Then, refresh your body by immersing yourself in cold water or rolling in the snow to flush out toxins and release muscle tension. This process is then repeated for as long as you want until you feel soothed and rejuvenated.
The combination of hot- and cold-water exposure aids muscle recovery. Hot baths help relax muscles while cold showers reduce inflammation and soreness. The contrast between hot and cold water can trigger the release of endorphins, providing a natural mood boost and reducing stress levels.
Transitioning between hot tubs and cold plunges, often referred to as contrast therapy or hot-cold immersion, can provide various health benefits, such as improved circulation, muscle recovery, and stress relief.
Schedule. Maxi-CHOP, also known as the “Nordic Regimen,” consists of 5 phases of treatment, including 1) Induction, 2) Stem cell mobilization, 3) Stem cell purging, 4) Consolidation, 5) High-dose therapy, and 6) Preemptive treatment at molecular relapse.
Although the Nordic model is considered largely successful and is seen as a role model for other countries, it is subject to several challenges that bring up the need to create reforms to make the model sustainable.
I have learned that the Vikings and the Romans both practiced cold water immersion, but their reasons for doing so were influenced by different cultural, climatic, and social factors.
To begin, start with 3-5 minutes of immersing yourself in a warm/hot tub or sauna. This will help dilate your blood vessels, increase circulation, and relax your muscles. After the initial heat exposure, it's time for the cold plunge. Enter a cold plunge tub filled with ice-cold water for about 1-2 minutes.
Nordic walking is also associated with reductions in fat mass, "bad" LDL cholesterol and triglycerides, depression, anxiety, chronic pain, and waist circumference, and increases in "good" HDL cholesterol, endurance, muscle strength and flexibility, walking distance, cardiovascular fitness, and quality of life.
Research supports the use of contrast hydrotherapy to lessen muscle fatigue and to decrease pain, swelling, and lactic acid build up following intense exercise. You can use contrast hydrotherapy under the supervision of a trained therapist.
The Nordic bath, also known as Scandinavian bath, is an outdoor spa traditionally made of wood with water heated to between 35 and 38 degrees. Ideally, taking a hot bath in a spa is followed by a cold shower or bath in ice-cold water.
Another possible criticism could be issues on sourcing certain fruits, vegetables and grains outside of the Nordic region (especially given the emphasis on seasonal produce).
Nordic diet staples include whole-grain cereals such as rye, barley, and oats; berries and other fruits; vegetables (especially cabbage and root vegetables like potatoes and carrots); fatty fish such as salmon, mackerel, and herring; and legumes (beans and peas).
The Nordic Secret explores how Denmark, Norway and Sweden went from poor feudal agricultural societies to rich industrialized democracies thanks to the German educational concept of Bildung.
Powell, a vascular surgeon, says cold plunging is safe if you're reasonably fit and have no history of arrhythmias, high blood pressure, diabetes, poor circulation or heart problems. He also advises that anyone with Raynaud's phenomenon, which causes decreased blood flow to the fingers, avoid cold plunging.
How long should I wait before taking a shower after a cold plunge? It's recommended to wait at least 20 to 30 minutes or until you feel naturally warmed up and comfortable at room temperature.
Setting Up Your Bathtub for Cold Plunging
Gather Your Materials: You'll need enough ice to cool the water to the desired temperature. A standard bathtub typically requires about 20 pounds of ice to significantly lower the water temperature.
Taking cold showers every day for 30 days may lead to increased energy levels and alertness as well as improved overall health. Your skin and hair may feel and look better due to the reduced drying and irritating effects of a hot shower. However, remember, individual responses to cold therapy vary.
Cold showers in the morning can charge you for an active day. They increase alertness and help you stay active as you start your day. However, at night, a cold shower can be too energizing for some people. It can potentially disrupt sleep unless taken earlier in the evening.