What is an ice bath?
“First, here’s the deal: cold is cold, and an ice bath is a form of cold exposure that where you put a lot of ice into water,” Moss says. You sit in it somewhere from a few seconds to five minutes (Moss notes that most people she coaches aren’t really going in longer than five minutes).
Why are people taking ice baths?
“Basically, the purpose of taking an ice bath is to activate cold shock proteins, and to essentially like it’s a stress on the body to go in the ice,” Moss says. At the gym, she often creates baths with mid-30 degree Fahrenheit water. “We put about 140 pounds of ice into a 100-gallon tub and sit in there for three minutes. Everything is submerged, with a dunk where your head goes all the way under at the beginning and the end,” she says. “It’s kind of like medicine: what is the max benefit you can get with minimal dosage?” That’s why she recommends three minutes.
What are the benefits of an ice bath?
Moss says that ice baths are an intentional stressor, similar to training in the gym. “So, for example, adding weight to a barbell when you do squats, or adding intensity to running, or length to how far you row,” she says. “What you’re afforded by going in that stressful environment is that it’s an opportunity to override your autonomic nervous system. So your fight-or-flight instinct goes off in the cold, and if you’re a normal human you’re like, ‘Get me out of here!'” But then you train your breath, which helps you control that fight-or-flight response. “When you get out, you get hit with a massive dose of dopamine and norepinephrine,” she says. “It also increases autophagy.”
What are the general guidelines?
Two things here are important: Go to a facility with trained professionals, and go for three minutes submerged at 35 degrees Fahrenheit. “If they can’t go that cold or don’t want to go that cold, that’s okay,” Moss says, “but you’re gonna have to go longer in warmer water.” Warmer being a relative term, of course.
During normal times, Moss recommends going to a facility for guidance through the process of sitting in a tub of ice water for three minutes. “Not only can they communicate what might happen to prep you, but also communicate with you while you’re in the ice,” she says. While a lot of people know the basic information, it’s a “very challenging” situation that can be aided with the help of a coach, she says. “I can’t overstate the benefit to that,” she says.
Can you do ice baths at home?
In the meantime, there’s always the DIY route for you to practice this in your wellness-infused home. “If somebody can just go in their shower, put the water as cold as they can tolerate, and stay under it for at least 30 seconds, that’s enough to encourage a beneficial hormonal response,” Moss says. “Where you can go for cold water or cold exposure, do it,” she says. That could also look like walking outside for a bit without a jacket, or jumping in the ocean.
“It’s kind of funny because some people are like, ‘I just don’t do the cold, I’m always cold,’ and I was one of those people. But here’s the interesting thing—physical benefits aside, it really does hit the reset button in your body like no other. It is incredible for mental health and clarity,” Moss says. She notes that she’s taken about 320 people through her breath and exposure program at Deuce, and the therapy can be tailored to the individual. For example, only soaking the hands and feet.
She recommends that anyone with serious health concerns, like strokes or heart disease, shouldn’t do ice baths. And you shouldn’t be doing ice baths every day. “At the end of the day, we’re trying to adapt and to adapt, you’re not going to do the same thing every day,” she says. “You want your body to be able to perform physically and mentally with and without ice, and you want to use it as a tool.”
This May Be the Best Day to Work Out, According to Experts
Photo: Getty Images/ Thomas Barwick
Turns out there may be a reason to prioritize movement on Monday. Ahead you’ll find out if the day of the week matters when improving your fitness. Spoiler alert: You may never want to miss a Monday again.
How do days of the week influence your activity?
Like starting fresh with a fitness resolution in the New Year, Monday is considered a notable time of new beginnings. Research1 published in Current Opinion in Psychology shows that people organize and plan their time based on landmarks, like a new week, new month, or birthday. “Mondays represent a fresh start, clean slate, and opportunity to start the week taking actionable steps to achieve goals,” says Michelle Porter, CPT, certified personal trainer and founder of Michelle Porter Fit.
Not exactly motivated by the fact that it’s Monday? Even if you don’t feel like rushing off to the gym, a workout may be just the trick to lay the foundation for your week. “Workouts cognitively jumpstart your endorphins, which leads to an overall happier mood,” says Anthony Crouchelli, CPT, a personal trainer and founder of More than Miles. “So, starting Monday off with a spark can be the best way to kickstart your goals for the week.”
The benefits of working out on Monday
You’re likely well aware of the benefits of physical activity, but why should you push yourself to schedule a Monday sweat sesh? Here are some reasons to make Monday an active day.
1. It gives you an energy boost
If you’re struggling with a case of the Mondays, a workout may be an alternative to that extra cup of coffee. Justin Kraft, CPT, a certified personal trainer and founder of Aspire 2 More Fitness, recommends pepping yourself up with exercise, “It’s an energizing way to start the week, especially after the body has had time to rest over the weekend, which often leads to better performance and focus in the gym.”
While it feels like you should do anything but move, continuing your regular physical activity regimen may improve2 your feelings of fatigue (i.e., stop your Monday ship from sinking) and make you feel revitalized. All without the caffeine jitters.
2. It makes you feel more productive
Greater efficiency? Yes, please! Exercise provides a release of dopamine (a “happy” hormone) in your brain and activates your mind. “Releasing dopamine earlier in the week leads to more productivity, as well as overall better mood in work-like environments,” says Crouchelli.
You may even get more bang for your buck if you do a short, but intense burst of exercise, like this HIIT workout. Researchers have found that HIIT workouts improved3 focus and reaction time when compared to moderate-intensity exercise.
3. It gives your confidence a boost
There’s no time like Monday to own your week. “There’s a lot to be said for the psychological benefits of a Monday workout. Accomplishing something physically challenging at the start of the week reduces stress and creates a “win” that can carry through to professional and personal goals,” says Kraft.
By pushing through, you’ll make yourself unstoppable. Regularly getting in that workout enhances4 self-efficacy and self-esteem. Kraft shares an example of how your workout success may transfer to other responsibilities: “If someone has a big presentation later in the week, a Monday workout can provide clarity and a sense of calm confidence, giving them that ‘I’ve got this’ mindset.”
4. It gets your sleep schedule on track
Did you have too much fun and get yourself out of whack this weekend…or every weekend? (Looking at you, social jet lag!) Exercise helps you get back on track with sleep, too. “Many people find that a Monday workout sets up their sleep patterns for the week, aligning body rhythms and fostering consistency,” says Kraft.
Not only does it help reduce stress—a major disruptor of ZZZs—but physical activity regulates body temperature5 to bring about better sleep. Exercise also increases the production of the hormone melatonin6, which aids in regulating your sleep cycle.
“There’s a lot to be said for the psychological benefits of a Monday workout.” —Justin Kraft, CPT
Is one day better than another when it comes to exercise?
Monday workouts may psych you up for the week ahead, but are there physical benefits? “Nope! Movement every single day is the best way to remodel your reward system, which leads to higher circulating levels, and in return being in a happier place no matter if it is Monday or Friday,” Crouchelli says.
“Never miss a Monday” is rooted in motivation and a sense of accomplishment. But when it comes to the physical gains of exercise, the day doesn’t matter. It’s the showing up that counts. “The best days to exercise are the days that you can consistently show up,” Porter says. “Mondays might be impossible for someone depending on their schedule—and that’s okay.”
What if you miss a Monday?
If your workout didn’t make the priority list on Monday, no need to worry. Some find the idea of easing into your week with fewer tasks (i.e., “Bare Minimum Mondays”) is ideal, as there’s less pressure.
Porter encourages you to look at the big picture: “Remember that we are striving for progress, not perfection,” he says. “If you miss your Monday workout, it’s okay. Tuesday is just as great a day to get your next workout in.”
Physical activity is very personal and it needs to fit your schedule. “Scheduling is essential for success,” Porter says. “However, incorporating some flexibility rather than rigid rules is helpful for our overall well-being.”
TL;DR: Monday workouts can be incredibly motivating and set the tone for success for the week ahead. That said, there are no physical benefits from working out on a certain day of the week. Mondays may not work for you, and that’s fine. It’s the consistency of your workouts that allows you to achieve your goals.
Can Pilates Actually Lengthen Your Muscles?
Photo: Getty Images/ yasindmrblk
So let’s finally clear this up: Can your mat or reformer class actually elongate you in any way? And what does your Pilates instructor really mean when they talk about “lengthening” your spine? We spoke to a physical therapist, exercise physiologist, and Pilates instructors to break it down.
How did Pilates get a reputation for sculpting ‘long, lean lines?’
It’s easy to see why Pilates became associated with a lean dancer’s physique. When Joseph Pilates brought his method to the U.S. in the 1920s, his first clients and trained teachers were dancers.
“From the beginning, the method was an excellent way to rehab dancers after injuries and help them build strength and stability to reduce the risk they’d get injured again,” says Anna Maltby, CPT, an ACE–certified personal trainer, mat Pilates instructor, and the author of How to Move, an anti-diet newsletter about exercise.
Fast forward 100 years and many, many, Pilates instructors are dancers or former dancers—and many dancers gravitate towards Pilates. “The misconception that Pilates gives you a dancer’s body is directly connected to the fact that it was largely popularized by the dance community who already had dancer’s bodies,” says Helen Phelan, a body-neutral certified Pilates instructor and founder of Helen Phelan Studio.
It’s selection bias at play that leads people to believe Pilates can override genetics and give you a leaner, more elongated physique, Maltby says. “I know so many incredible Pilates instructors and people who do Pilates regularly who are neither long nor lean, you know?”
The thing is, you can’t actually “lengthen” your muscles
Let’s get this out of the way: Pilates can’t actually make your muscles longer than they are. “The length of your muscle is primarily determined by the length of your bones and where your muscles attach to your joints,” says Jason Machowsky, MS, CEP, CSCS, a clinical exercise physiologist and owner of JM Wellness.
“I think the word ‘lengthen’ can be really confusing in an exercise context because it is a thing—but it is not the thing that people think it is,” Maltby says. Yes, muscles do shorten and lengthen, she says. For example, the biceps will shorten when you flex your elbow under load during a biceps curl or when you’re just crossing your arms, and your biceps will lengthen when your elbow is relaxed and your arm is hanging straight by your side. But while Pilates involves stretching and lengthening your muscles, that won’t make your muscles visibly longer, she says.
When people talk about “lengthening their muscles,” they’re usually referring to the idea that you can strengthen without “bulking,” Phelan says. But (putting aside the fact that it’s quite challenging to bulk up in the first place) the only way to increase strength is to increase muscle mass, she says. “What that looks like on each individual body is completely unique to each person and has more to do with genetics and lifestyle than choice of exercise modality.” (Diet also plays a huge role when it comes to getting the lean and slender body type that Pilates promotes.)
If you’re tall and don’t carry a lot of body fat, Pilates can make your muscles appear long and lean. But if you have shorter limbs and more body fat, your muscles probably won’t have that same appearance, Maltby says. In other words, some people will never achieve “long, lean lines”—and that’s okay. “I think that’s a hard pill for people to swallow who are doing Pilates for aesthetic reasons.”
“The misconception that Pilates gives you a dancer’s body is directly connected to the fact that it was largely popularized by the dance community who already had dancer’s bodies.” —Helen Phelan, Pilates instructor
But there is some truth to the lengthening claims
Pilates can’t change the length of your muscles (or bones) themselves, but there’s some validity to the idea that Pilates can make you appear, well, longer. “By improving flexibility in certain muscles and improving strength and stability in others, Pilates can change the way that you carry yourself,” Maltby says.
Think about your muscles when sitting in a hunched, rounded posture versus sitting up straight, says Machowsky. The actual length of the muscle hasn’t changed, but you’ll appear taller when your muscles are less compressed. “Pilates can help with better posture and possibly flexibility and mobility, which can make us look longer because we’re standing up straight.”
Of course, not all Pilates classes look the same. The key to an effective, “elongating” Pilates workout is that it incorporates active rather than static stretching, says Grayson Wickham, DPT, DPT, CSCS, physical therapist and founder of Movement Vault. Active stretching is when you maximally stretch out and then contract your muscles at the end of your range of motion, helping to improve the active mobility of your muscles and joints, Grayson says.
Lastly, it’s possible your Pilates instructor has something else in mind when they talk about “lengthening” during class. “Pilates instructors often use the word ‘lengthen’ in cues (e.g. “lengthen your spine”)… but that’s to help people find the right form and alignment for the exercise so they can engage the correct muscles for that movement,” Maltby says.
Why we should stop caring about ‘long, lean lines’
Of course, everyone has their own motivation for working out, and for some that might be to change the way they look, Maltby says. But marketing lingo that promises a specific body type from Pilates (or any workout or diet) alone can be misleading. “I think we all just need to get a little bit more into the practice of asking: Does this sound too good to be true?”
While this is largely a problem with Pilates culture, individual instructors can also be guilty of perpetuating the “long, lean lines” myth. But body-neutral Pilates instructors, like Maltby and Phelan, are much more interested in helping you become in tune with how you’re feeling and moving (aka the mind-body connection), Maltby says. And when you’re in tune with your body, you’re able to notice all of the functional benefits of Pilates, including improved strength, mobility, balance, and posture. “When you’re moving through the world more in your body, that’s sustainable and that helps you feel motivated,” Maltby says.
Focusing solely on the aesthetic benefits, especially when there are so many important mental health benefits, can also create a transactional, and potentially unhealthy relationship with exercise, Phelan says. She created her own studio to offer an anti-diet approach to Pilates that’s still physically challenging, with a focus on muscle activation and building strength rather than gentle stretching. In fact, Phelan describes her method as a satisfying, cathartic workout for those who roll their eyes when they hear the phrase “long, lean lines.”