Beginner's Guide  ·  28 min

Cold Plunge for Beginners: What You Need to Know: Key Takeaways

• Start with 1-2 minutes at 55-60°F, build gradually
• Home setup options: ice bath, chest freezer conversion, chiller
• Safety: never alone, know your limits, medical clearance if indicated
• Consistency more important than duration—daily 2 minutes > weekly 10 minutes