Ice Baths for Athletes The Benefits and Side Effects
00:00ice pilots and cryotherapy is all the ice pilots and cryotherapy is all the craze right now athletes and avid gym craze right now athletes and avid gym craze right now athletes and avid gym goers are using cold exposure after goers are using cold exposure after goers are using cold exposure after exercise as a tool to speed up recovery exercise as a tool to speed up recovery exercise as a tool to speed up recovery and improve performance so in this video and improve performance so in this video and improve performance so in this video I'll present the very nuanced and I'll present the very nuanced and I'll present the very nuanced and sometimes conflicting research behind a sometimes conflicting research behind a sometimes conflicting research behind a sports to help you understand if this sports to help you understand if this sports to help you understand if this type of therapy is best suited for your type of therapy is best suited for your type of therapy is best suited for your sports in training sports in training sports in training [Music] when it comes to any kind of athletic when it comes to any kind of athletic progress whether you want to gain muscle progress whether you want to gain muscle progress whether you want to gain muscle like the sky or you want to run that like the sky or you want to run that like the sky or you want to run that bolt or workout like rich Froning you bolt or workout like rich Froning you bolt or workout like rich Froning you need to do two things to progress first need to do two things to progress first need to do two things to progress first you need to stimulate your body through you need to stimulate your body through you need to stimulate your body through training and you must then recover from training and you must then recover from training and you must then recover from that training the relationship and that training the relationship and that training the relationship and balance between these variables can be balance between these variables can be balance between these variables can be illustrated in an upside-down you graph illustrated in an upside-down you graph illustrated in an upside-down you graph so the y-axis represents performance and so the y-axis represents performance and so the y-axis represents performance and the x-axis can be split into three the x-axis can be split into three the x-axis can be split into three sections section one presents a scenario sections section one presents a scenario sections section one presents a scenario where athletes may be under training as
01:00where athletes may be under training as where athletes may be under training as well as taking too many risks - on the well as taking too many risks - on the well as taking too many risks - on the opposite end of the spectrum the opposite end of the spectrum the opposite end of the spectrum the athletes may be over trained and under athletes may be over trained and under athletes may be over trained and under recovered and obviously the middle recovered and obviously the middle recovered and obviously the middle section represents a balanced scenario section represents a balanced scenario section represents a balanced scenario of training and recovery this is the of training and recovery this is the of training and recovery this is the sweet spot which can clearly be seen by sweet spot which can clearly be seen by sweet spot which can clearly be seen by the freakin performance level however to the freakin performance level however to the freakin performance level however to complicate matters even more if athletes complicate matters even more if athletes complicate matters even more if athletes want to increase their performance even want to increase their performance even want to increase their performance even further they would need to train more further they would need to train more further they would need to train more and recover faster it is for this reason and recover faster it is for this reason and recover faster it is for this reason that's so much research and if it is that's so much research and if it is that's so much research and if it is spins around trying to speed up recovery spins around trying to speed up recovery spins around trying to speed up recovery otherwise a failure to recover fast otherwise a failure to recover fast otherwise a failure to recover fast enough from additional training would enough from additional training would enough from additional training would just send the athlete back into an just send the athlete back into an just send the athlete back into an overtrained state with a performance overtrained state with a performance overtrained state with a performance with a gain drop and their risk for with a gain drop and their risk for with a gain drop and their risk for injury increases the quest for a injury increases the quest for a injury increases the quest for a speedier recovery has been serviced speedier recovery has been serviced speedier recovery has been serviced using methods like massage compression using methods like massage compression using methods like massage compression outfits electro muscular stimulation and outfits electro muscular stimulation and outfits electro muscular stimulation and saunas each of these protocols try and saunas each of these protocols try and saunas each of these protocols try and tackle recovery in a slightly different tackle recovery in a slightly different tackle recovery in a slightly different way but the underlying theme is to way but the underlying theme is to way but the underlying theme is to reduce inflammation and the consequent reduce inflammation and the consequent reduce inflammation and the consequent soreness you get post exercise Coldwater soreness you get post exercise Coldwater soreness you get post exercise Coldwater immersion there's a still a job
02:00immersion there's a still a job immersion there's a still a job combating this issue combating this issue combating this issue this is borne out of a research reducing this is borne out of a research reducing this is borne out of a research reducing inflammation by means of cold water inflammation by means of cold water inflammation by means of cold water immersion has been found to enable immersion has been found to enable immersion has been found to enable athletes to tackle the next activity athletes to tackle the next activity athletes to tackle the next activity with greater ease for example in one with greater ease for example in one with greater ease for example in one study it was found to significantly study it was found to significantly study it was found to significantly improve the performance of cyclists who improve the performance of cyclists who improve the performance of cyclists who had back-to-back races on the same day had back-to-back races on the same day had back-to-back races on the same day so to give some context to groups of so to give some context to groups of so to give some context to groups of trained cyclists were each made to race trained cyclists were each made to race trained cyclists were each made to race in two time trial events in hot and in two time trial events in hot and in two time trial events in hot and humid temperatures with a short rest in humid temperatures with a short rest in humid temperatures with a short rest in between races during the interval between races during the interval between races during the interval however one group was allowed to take a however one group was allowed to take a however one group was allowed to take a five minute dip in 14 degrees Celsius five minute dip in 14 degrees Celsius five minute dip in 14 degrees Celsius cold water baths the results for the cold water baths the results for the cold water baths the results for the first race showed no significant first race showed no significant first race showed no significant difference in performance between the difference in performance between the difference in performance between the two groups two groups two groups which was expected as the riders were which was expected as the riders were which was expected as the riders were all pretty evenly matched in the second all pretty evenly matched in the second all pretty evenly matched in the second race however the groups who had taken race however the groups who had taken race however the groups who had taken the five-minute cold water bath during the five-minute cold water bath during the five-minute cold water bath during the race period performed significantly the race period performed significantly the race period performed significantly better than the control group who took better than the control group who took better than the control group who took no additional recovery measures the no additional recovery measures the no additional recovery measures the higher performing cyclists also rates higher performing cyclists also rates higher performing cyclists also rates that they perceived level of desertion
03:00that they perceived level of desertion that they perceived level of desertion lower than the poorer performing group lower than the poorer performing group lower than the poorer performing group these were interesting results but the these were interesting results but the these were interesting results but the conditions were highly specific and thus conditions were highly specific and thus conditions were highly specific and thus do not necessarily related typical do not necessarily related typical do not necessarily related typical training days the long-term benefits of training days the long-term benefits of training days the long-term benefits of reducing acute inflammation post reducing acute inflammation post reducing acute inflammation post exercise is also questionable acute exercise is also questionable acute exercise is also questionable acute inflammation is a necessary part of the inflammation is a necessary part of the inflammation is a necessary part of the musculoskeletal repair process if cold musculoskeletal repair process if cold musculoskeletal repair process if cold water immersion is therefore part of an water immersion is therefore part of an water immersion is therefore part of an athlete's regular post workout regime athlete's regular post workout regime athlete's regular post workout regime the long-term adaptation and muscle the long-term adaptation and muscle the long-term adaptation and muscle growth can be negatively effected by growth can be negatively effected by growth can be negatively effected by curbing these natural biological curbing these natural biological curbing these natural biological processes findings have been recorded in processes findings have been recorded in processes findings have been recorded in multiple medium-term studies showing multiple medium-term studies showing multiple medium-term studies showing these adverse effects of consistent and these adverse effects of consistent and these adverse effects of consistent and continuous cold water immersion so far continuous cold water immersion so far continuous cold water immersion so far it seems that cold water immersion may it seems that cold water immersion may it seems that cold water immersion may be a useful tool during multi-event be a useful tool during multi-event be a useful tool during multi-event competitions but not consistently after competitions but not consistently after competitions but not consistently after everyday training however Before we jump everyday training however Before we jump everyday training however Before we jump to conclusions let's take a deeper dive to conclusions let's take a deeper dive to conclusions let's take a deeper dive into the research when someone's core into the research when someone's core into the research when someone's core body temperatures rapidly decreased body temperatures rapidly decreased body temperatures rapidly decreased using ice balls or cryotherapy for
04:00using ice balls or cryotherapy for using ice balls or cryotherapy for example cold shock proteins are released example cold shock proteins are released example cold shock proteins are released cold shock proteins have a dual benefits cold shock proteins have a dual benefits cold shock proteins have a dual benefits on the body firstly these proteins have on the body firstly these proteins have on the body firstly these proteins have muscle protecting abilities which have muscle protecting abilities which have muscle protecting abilities which have been found to be essential to been found to be essential to been found to be essential to hibernating animals who are inactive for hibernating animals who are inactive for hibernating animals who are inactive for many months during the winter secondly many months during the winter secondly many months during the winter secondly cold shock proteins also occur regulate cold shock proteins also occur regulate cold shock proteins also occur regulate fat metabolism which is also the primary fat metabolism which is also the primary fat metabolism which is also the primary fuel source during hibernation the fuel source during hibernation the fuel source during hibernation the effects of cold shock proteins may be effects of cold shock proteins may be effects of cold shock proteins may be beneficial to endurance athletes beneficial to endurance athletes beneficial to endurance athletes especially those who are ketogenic and especially those who are ketogenic and especially those who are ketogenic and heavily rely on fat metabolism as a heavily rely on fat metabolism as a heavily rely on fat metabolism as a primary fuel source the release of these primary fuel source the release of these primary fuel source the release of these proteins can also be of interest to proteins can also be of interest to proteins can also be of interest to athletes who are unable to train because athletes who are unable to train because athletes who are unable to train because of injury sickness travel or any other of injury sickness travel or any other of injury sickness travel or any other reason and want to limit muscle wasting reason and want to limit muscle wasting reason and want to limit muscle wasting it is also important to note that for it is also important to note that for it is also important to note that for the release of cold shock proteins to the release of cold shock proteins to the release of cold shock proteins to occur there needs to be a minimum of a occur there needs to be a minimum of a occur there needs to be a minimum of a two degree fahrenheit drop in core body two degree fahrenheit drop in core body two degree fahrenheit drop in core body temperature so the duration and in ten temperature so the duration and in ten temperature so the duration and in ten city of the cold exposure needs to be city of the cold exposure needs to be city of the cold exposure needs to be sufficient for these benefits to occur sufficient for these benefits to occur sufficient for these benefits to occur melatonin the sleep hormone can also
05:00melatonin the sleep hormone can also melatonin the sleep hormone can also help in the production of culture help in the production of culture help in the production of culture proteins which suggests that Coldwater proteins which suggests that Coldwater proteins which suggests that Coldwater immersion may be best timed at night immersion may be best timed at night immersion may be best timed at night when cortisol the antagonistic hormone when cortisol the antagonistic hormone when cortisol the antagonistic hormone is low and melatonin is naturally is low and melatonin is naturally is low and melatonin is naturally elevated timing Coldwater immersion in elevated timing Coldwater immersion in elevated timing Coldwater immersion in this way may even improve sleep quality this way may even improve sleep quality this way may even improve sleep quality which can further improve recovery from which can further improve recovery from which can further improve recovery from exercise extreme cold exposure increases exercise extreme cold exposure increases exercise extreme cold exposure increases the size of the MARTA Kandra which are the size of the MARTA Kandra which are the size of the MARTA Kandra which are engines within muscle tissue engines within muscle tissue engines within muscle tissue responsible for aerobic respiration over responsible for aerobic respiration over responsible for aerobic respiration over time if this increase in aerobic time if this increase in aerobic time if this increase in aerobic capacity continues the fiber makeup of capacity continues the fiber makeup of capacity continues the fiber makeup of muscles will also shift towards more muscles will also shift towards more muscles will also shift towards more slow twitch type 1 fibres rather than a slow twitch type 1 fibres rather than a slow twitch type 1 fibres rather than a fast attack through counterparts this fast attack through counterparts this fast attack through counterparts this change in muscle fibers is matched well change in muscle fibers is matched well change in muscle fibers is matched well with the previously explained up with the previously explained up with the previously explained up regulation in fat metabolism as type 1 regulation in fat metabolism as type 1 regulation in fat metabolism as type 1 fibers have the metabolic flexibility to fibers have the metabolic flexibility to fibers have the metabolic flexibility to use both glucose and fat as their use both glucose and fat as their use both glucose and fat as their primary energy sources these findings primary energy sources these findings primary energy sources these findings relate well with studies which found relate well with studies which found relate well with studies which found that endurance athletes had performance that endurance athletes had performance that endurance athletes had performance enhancing effects from regular cold
06:00enhancing effects from regular cold enhancing effects from regular cold water immersion while strength athletes water immersion while strength athletes water immersion while strength athletes performances were hampered therefore performances were hampered therefore performances were hampered therefore athletes who are focused on building athletes who are focused on building athletes who are focused on building strength and aerobic capacity utilizing strength and aerobic capacity utilizing strength and aerobic capacity utilizing predominantly tough three muscle fibers predominantly tough three muscle fibers predominantly tough three muscle fibers a better suited as using an active a better suited as using an active a better suited as using an active recovery protocol post-workout okay so recovery protocol post-workout okay so recovery protocol post-workout okay so let's do a final recap and provide some let's do a final recap and provide some let's do a final recap and provide some conclusions from this literature review conclusions from this literature review conclusions from this literature review number one cold water immersion may be number one cold water immersion may be number one cold water immersion may be useful during multi vein competitions useful during multi vein competitions useful during multi vein competitions especially in hot conditions two cold especially in hot conditions two cold especially in hot conditions two cold explosion improves fat metabolism and explosion improves fat metabolism and explosion improves fat metabolism and increases the development of type 1 increases the development of type 1 increases the development of type 1 muscle fibers which has beneficial for muscle fibers which has beneficial for muscle fibers which has beneficial for aerobic a biased endurance athletes aerobic a biased endurance athletes aerobic a biased endurance athletes especially those on a ketogenic diet 3 especially those on a ketogenic diet 3 especially those on a ketogenic diet 3 based on the previous point strength and based on the previous point strength and based on the previous point strength and power athletes or those interested in power athletes or those interested in power athletes or those interested in building the maximum amounts of muscle building the maximum amounts of muscle building the maximum amounts of muscle mass may not benefit from continuous mass may not benefit from continuous mass may not benefit from continuous cold exposure as long-term adaptation cold exposure as long-term adaptation cold exposure as long-term adaptation glucose metabolism and fast twitch glucose metabolism and fast twitch glucose metabolism and fast twitch muscle development will get for
07:00muscle development will get for muscle development will get for during terms of inactivity such as when during terms of inactivity such as when during terms of inactivity such as when an asset is injured cold shock proteins an asset is injured cold shock proteins an asset is injured cold shock proteins released through cold exposure released through cold exposure released through cold exposure may prevent muscle-wasting and five cold may prevent muscle-wasting and five cold may prevent muscle-wasting and five cold water immersion can improve sleep water immersion can improve sleep water immersion can improve sleep quality and thus could be a useful not quality and thus could be a useful not quality and thus could be a useful not Sun ritual this final point could Sun ritual this final point could Sun ritual this final point could possibly even benefit strength athletes possibly even benefit strength athletes possibly even benefit strength athletes and bodybuilders if cold water immersion and bodybuilders if cold water immersion and bodybuilders if cold water immersion is timed correctly however more research is timed correctly however more research is timed correctly however more research needs to be done on this topic I was needs to be done on this topic I was needs to be done on this topic I was however able to take the studies which however able to take the studies which however able to take the studies which showed the best results and averaged out showed the best results and averaged out showed the best results and averaged out their methods for cold exposure to be their methods for cold exposure to be their methods for cold exposure to be effective according to the research you effective according to the research you effective according to the research you need to submerge your body up to the need to submerge your body up to the need to submerge your body up to the neck in water that is between 10 and 15 neck in water that is between 10 and 15 neck in water that is between 10 and 15 degrees Celsius and for long enough to degrees Celsius and for long enough to degrees Celsius and for long enough to ensure a core body temperature drop of ensure a core body temperature drop of ensure a core body temperature drop of at least 2 degrees Fahrenheit that at least 2 degrees Fahrenheit that at least 2 degrees Fahrenheit that should take about 5 minutes or more to should take about 5 minutes or more to should take about 5 minutes or more to achieve and that's that if you found achieve and that's that if you found achieve and that's that if you found this video informative and would like to this video informative and would like to this video informative and would like to see more science-based health and see more science-based health and see more science-based health and fitness content from us in the future fitness content from us in the future fitness content from us in the future please consider subscribing and hitting
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