Podcast 4 The effectiveness and recovery profile of cold water immersion followi
00:00[Music] thank you [Music] welcome back to another episode of bare welcome back to another episode of bare welcome back to another episode of bare bones physiology bones physiology bones physiology a podcast where we discuss exercise at a podcast where we discuss exercise at a podcast where we discuss exercise at large and diseased aged and healthy large and diseased aged and healthy large and diseased aged and healthy populations through recent published populations through recent published populations through recent published scientific literature scientific literature scientific literature my name is Muhammad and next to me is my name is Muhammad and next to me is my name is Muhammad and next to me is Andrew and today Andrew will lead our Andrew and today Andrew will lead our Andrew and today Andrew will lead our discussion centered around the use of discussion centered around the use of discussion centered around the use of cold water immersion as a recovery cold water immersion as a recovery cold water immersion as a recovery modality following different types of modality following different types of modality following different types of fatiguing exercises fatiguing exercises fatiguing exercises before I pass it along I wanted to before I pass it along I wanted to before I pass it along I wanted to emphasize that what we discussed today emphasize that what we discussed today emphasize that what we discussed today is in no way associated with our current is in no way associated with our current is in no way associated with our current academic institutions academic institutions academic institutions our thoughts opinions and our thoughts opinions and our thoughts opinions and interpretations are solely our own interpretations are solely our own interpretations are solely our own so with that I will not pass it along to
01:00so with that I will not pass it along to so with that I will not pass it along to Andrew so he can get us started Andrew Andrew so he can get us started Andrew Andrew so he can get us started Andrew take it away take it away take it away awesome thank you Muhammad awesome thank you Muhammad awesome thank you Muhammad um so yeah the topic today is cold water um so yeah the topic today is cold water um so yeah the topic today is cold water immersion immersion immersion um sort of holds some relevant and some um sort of holds some relevant and some um sort of holds some relevant and some importance to me that's certainly my importance to me that's certainly my importance to me that's certainly my area of research within my Master's so area of research within my Master's so area of research within my Master's so um certainly a topic that I'm very um certainly a topic that I'm very um certainly a topic that I'm very passionate about and uh learning more passionate about and uh learning more passionate about and uh learning more and more by the day so and more by the day so and more by the day so um and again it represents sort of um and again it represents sort of um and again it represents sort of um a recovery modality that is very um a recovery modality that is very um a recovery modality that is very commonly used commonly used commonly used um and it doesn't necessarily have to be um and it doesn't necessarily have to be um and it doesn't necessarily have to be in a nice path but could also be within in a nice path but could also be within in a nice path but could also be within cold showers right so anything really cold showers right so anything really cold showers right so anything really accessible to get any sort of whole body accessible to get any sort of whole body accessible to get any sort of whole body or limb specific cooling following or limb specific cooling following or limb specific cooling following exercise exercise exercise that sort of is what cold water that sort of is what cold water that sort of is what cold water immersion is immersion is immersion is um and yeah I think that's an important um and yeah I think that's an important um and yeah I think that's an important one as well because that last point that one as well because that last point that one as well because that last point that I mentioned specifically is because you I mentioned specifically is because you
02:00I mentioned specifically is because you know my study and my what I'll be know my study and my what I'll be know my study and my what I'll be looking at for my Master's thesis is looking at for my Master's thesis is looking at for my Master's thesis is it's looking limb specific cooling so it's looking limb specific cooling so it's looking limb specific cooling so you know cold water immersion it's not you know cold water immersion it's not you know cold water immersion it's not just whole body cooling you have to be just whole body cooling you have to be just whole body cooling you have to be in an ice bath we can also look at the in an ice bath we can also look at the in an ice bath we can also look at the limb specific stuff as well so limb specific stuff as well so limb specific stuff as well so so yeah it does it does hold some some so yeah it does it does hold some some so yeah it does it does hold some some significance there significance there significance there um to get us started uh I'm gonna sort um to get us started uh I'm gonna sort um to get us started uh I'm gonna sort of use a meta-analysis paper of use a meta-analysis paper of use a meta-analysis paper um that I actually had presented before um that I actually had presented before um that I actually had presented before so for the visual people on YouTube so for the visual people on YouTube so for the visual people on YouTube um we'll be putting up some visual um we'll be putting up some visual um we'll be putting up some visual slides so you guys can sort of follow slides so you guys can sort of follow slides so you guys can sort of follow along because along because along because the thing with a lot of these cold water the thing with a lot of these cold water the thing with a lot of these cold water immersion studies is it follows sort of immersion studies is it follows sort of immersion studies is it follows sort of a timeline of recovery right a timeline of recovery right a timeline of recovery right um and it's one of those things where we um and it's one of those things where we um and it's one of those things where we want to look at recovery not just in the want to look at recovery not just in the want to look at recovery not just in the immediate but at specific time points immediate but at specific time points immediate but at specific time points following following following and for this sort of paper I think it and for this sort of paper I think it and for this sort of paper I think it would do a disservice if if we just sort would do a disservice if if we just sort would do a disservice if if we just sort of verbally spoke about it I think
03:00of verbally spoke about it I think of verbally spoke about it I think verbally speaking about it and then also verbally speaking about it and then also verbally speaking about it and then also pairing that with the visuals will help pairing that with the visuals will help pairing that with the visuals will help as well so as well so as well so so yeah I sort of turned some of the so yeah I sort of turned some of the so yeah I sort of turned some of the figures into figures into figures into um more significant and Visually uh um more significant and Visually uh um more significant and Visually uh appealing and uh more digestible figures appealing and uh more digestible figures appealing and uh more digestible figures so you don't really have to be a status so you don't really have to be a status so you don't really have to be a status statistician to really sort of know statistician to really sort of know statistician to really sort of know what's going on within the figures so what's going on within the figures so what's going on within the figures so hopefully that will help but uh to get hopefully that will help but uh to get hopefully that will help but uh to get us started the the paper is titled the us started the the paper is titled the us started the the paper is titled the effect of cold water immersion on the effect of cold water immersion on the effect of cold water immersion on the recovery of physical performance recovery of physical performance recovery of physical performance Revisited a systematic review with Revisited a systematic review with Revisited a systematic review with meta-analysis meta-analysis meta-analysis so so so within cold water immersion it certainly within cold water immersion it certainly within cold water immersion it certainly has taken on a life of its own so it was has taken on a life of its own so it was has taken on a life of its own so it was first adopted to treat some of those first adopted to treat some of those first adopted to treat some of those musculoskeletal injuries so musculoskeletal injuries so musculoskeletal injuries so whether that's managing inflammation whether that's managing inflammation whether that's managing inflammation with regard to injury that is certainly with regard to injury that is certainly with regard to injury that is certainly sort of the cryotherapy aspect of cold sort of the cryotherapy aspect of cold sort of the cryotherapy aspect of cold water immersion and then that sort of water immersion and then that sort of water immersion and then that sort of adopted within athletic settings because adopted within athletic settings because adopted within athletic settings because you Des you do see some sort of acute
04:00you Des you do see some sort of acute you Des you do see some sort of acute inflammation effects following exercise inflammation effects following exercise inflammation effects following exercise so I think sort of the the thought so I think sort of the the thought so I think sort of the the thought process behind it was you know it process behind it was you know it process behind it was you know it certainly is valid and holds some some certainly is valid and holds some some certainly is valid and holds some some truth to it like okay if we're treating truth to it like okay if we're treating truth to it like okay if we're treating inflammation chronically due to injury inflammation chronically due to injury inflammation chronically due to injury with cold water immersion or any sort of with cold water immersion or any sort of with cold water immersion or any sort of cryo uh cryotherapy sort of technique cryo uh cryotherapy sort of technique cryo uh cryotherapy sort of technique can we do that with athletic settings as can we do that with athletic settings as can we do that with athletic settings as well more of an acute setting so it does well more of an acute setting so it does well more of an acute setting so it does hold some significance there not only to hold some significance there not only to hold some significance there not only to treat inflammation and muscle damage but treat inflammation and muscle damage but treat inflammation and muscle damage but also to potentially reduce muscle also to potentially reduce muscle also to potentially reduce muscle soreness soreness soreness um and sort of the the post-exercise um and sort of the the post-exercise um and sort of the the post-exercise fatigue that you see following exercise fatigue that you see following exercise fatigue that you see following exercise furthermore furthermore furthermore um it's also been looked at in sort of um it's also been looked at in sort of um it's also been looked at in sort of settings with regard to exercise settings with regard to exercise settings with regard to exercise performed in extreme heat performed in extreme heat performed in extreme heat um and a lot of that has to do with the um and a lot of that has to do with the um and a lot of that has to do with the sort of logical thinking of if I sort of logical thinking of if I sort of logical thinking of if I exercise in heat my tissue temperature exercise in heat my tissue temperature exercise in heat my tissue temperature body temperature all that's going to body temperature all that's going to body temperature all that's going to increase so by nature and logically cold
05:00increase so by nature and logically cold increase so by nature and logically cold water emergence is going to decrease water emergence is going to decrease water emergence is going to decrease that so back to sort of our are normal that so back to sort of our are normal that so back to sort of our are normal levels so to speak levels so to speak levels so to speak um or get us closer to normal quicker um or get us closer to normal quicker um or get us closer to normal quicker compared to just uh just normal passive compared to just uh just normal passive compared to just uh just normal passive recovery so that's sort of where cold recovery so that's sort of where cold recovery so that's sort of where cold water immersion is with regard to water immersion is with regard to water immersion is with regard to exercise as a whole exercise as a whole exercise as a whole but I think again as we'll see within but I think again as we'll see within but I think again as we'll see within this paper and numerous other papers as this paper and numerous other papers as this paper and numerous other papers as well and certainly if you search the well and certainly if you search the well and certainly if you search the literature I mean it's pretty evident literature I mean it's pretty evident literature I mean it's pretty evident that there's differences with regard to that there's differences with regard to that there's differences with regard to types of exercise so things like Sprint types of exercise so things like Sprint types of exercise so things like Sprint exercise endurance exercise resistance exercise endurance exercise resistance exercise endurance exercise resistance exercise it's not all the same benefits exercise it's not all the same benefits exercise it's not all the same benefits right right and I think that's that's right right and I think that's that's right right and I think that's that's such an important concept that I really such an important concept that I really such an important concept that I really want to hammer home today is the fact want to hammer home today is the fact want to hammer home today is the fact that just because you sprint doesn't that just because you sprint doesn't that just because you sprint doesn't mean you're going to see the same mean you're going to see the same mean you're going to see the same effects as an endurance exerciser using effects as an endurance exerciser using effects as an endurance exerciser using cold water immersion cold water immersion cold water immersion um so yeah that's a that's a point that um so yeah that's a that's a point that um so yeah that's a that's a point that I really want to hammer home here I really want to hammer home here I really want to hammer home here um um um so a sort of a takeaway sentence that
06:00so a sort of a takeaway sentence that so a sort of a takeaway sentence that this paper this paper this paper mentioned and it again it holds a lot of mentioned and it again it holds a lot of mentioned and it again it holds a lot of significance because it is really true significance because it is really true significance because it is really true it really is true especially in athletic it really is true especially in athletic it really is true especially in athletic populations and the sentence goes as populations and the sentence goes as populations and the sentence goes as cold water immersion has been identified cold water immersion has been identified cold water immersion has been identified as one of the most popular recovery as one of the most popular recovery as one of the most popular recovery strategies that athletes adopt during strategies that athletes adopt during strategies that athletes adopt during training and competition within team training and competition within team training and competition within team strength power and endurance sport strength power and endurance sport strength power and endurance sport so the key phrase there being most so the key phrase there being most so the key phrase there being most popular recovery strategy right so popular recovery strategy right so popular recovery strategy right so something that is the most popular most something that is the most popular most something that is the most popular most widely used you would think that'd be widely used you would think that'd be widely used you would think that'd be great but we really don't know that much great but we really don't know that much great but we really don't know that much of a cold water immersion and I think of a cold water immersion and I think of a cold water immersion and I think that sort of speaks to the newness I that sort of speaks to the newness I that sort of speaks to the newness I would say of cold water immersion with would say of cold water immersion with would say of cold water immersion with regard to recovery modalities and the regard to recovery modalities and the regard to recovery modalities and the reason why I say reason why I say reason why I say you know there's still a lot of you know there's still a lot of you know there's still a lot of potential skeptic skepticism with regard potential skeptic skepticism with regard potential skeptic skepticism with regard to cold water immersion is because to cold water immersion is because to cold water immersion is because there's so many different factors and there's so many different factors and there's so many different factors and variables at play here so things like variables at play here so things like variables at play here so things like the timing the timing
07:00the timing um that we perform the cold water um that we perform the cold water um that we perform the cold water immersion post exercise the temperature immersion post exercise the temperature immersion post exercise the temperature that we're sort of cooling in how long that we're sort of cooling in how long that we're sort of cooling in how long we're Cooling in as I mentioned before we're Cooling in as I mentioned before we're Cooling in as I mentioned before the environmental temperatures that the the environmental temperatures that the the environmental temperatures that the exercise were performed in the recovery exercise were performed in the recovery exercise were performed in the recovery timetable that being when is my next timetable that being when is my next timetable that being when is my next boat of exercise is it in 12 hours is it boat of exercise is it in 12 hours is it boat of exercise is it in 12 hours is it 24 hours is it 72 hours that makes a 24 hours is it 72 hours that makes a 24 hours is it 72 hours that makes a difference the performance variables difference the performance variables difference the performance variables that we want to look at not only is for that we want to look at not only is for that we want to look at not only is for example if I'm looking at endurance as example if I'm looking at endurance as example if I'm looking at endurance as my sort of exhaustive exercise before my sort of exhaustive exercise before my sort of exhaustive exercise before the cooling but post cooling what if I the cooling but post cooling what if I the cooling but post cooling what if I need to perform strength training right need to perform strength training right need to perform strength training right so what is the impact of endurance so what is the impact of endurance so what is the impact of endurance exercise and cooling what is that impact exercise and cooling what is that impact exercise and cooling what is that impact on subsequent strength which I think is on subsequent strength which I think is on subsequent strength which I think is important especially for maybe important especially for maybe important especially for maybe recreational recreational recreational um exercises or exercisers and athletes um exercises or exercisers and athletes um exercises or exercisers and athletes because they might run one day because they might run one day because they might run one day think that cooling is good for them think that cooling is good for them think that cooling is good for them because they just ran but 24 hours later because they just ran but 24 hours later because they just ran but 24 hours later they're performing strength exercise they're performing strength exercise they're performing strength exercise so different variables at play Cold
08:00so different variables at play Cold so different variables at play Cold Water immersion might impact that a Water immersion might impact that a Water immersion might impact that a little bit differently and then finally little bit differently and then finally little bit differently and then finally the type of exercise as I mentioned the type of exercise as I mentioned the type of exercise as I mentioned before that is sort of the key point to before that is sort of the key point to before that is sort of the key point to this paper and a lot of papers with this paper and a lot of papers with this paper and a lot of papers with regard to cold water immersion so regard to cold water immersion so regard to cold water immersion so the purpose of this paper was to the purpose of this paper was to the purpose of this paper was to evaluate the effectiveness of cold water evaluate the effectiveness of cold water evaluate the effectiveness of cold water immersion on the recovery of physical immersion on the recovery of physical immersion on the recovery of physical performance qualities so that being performance qualities so that being performance qualities so that being endurance strength and power endurance strength and power endurance strength and power and sort of the associated physiological and sort of the associated physiological and sort of the associated physiological and perceptual markers accounting for and perceptual markers accounting for and perceptual markers accounting for the influence of environmental the influence of environmental the influence of environmental conditions Prior exercise modality and conditions Prior exercise modality and conditions Prior exercise modality and then sort of the temporal recovery then sort of the temporal recovery then sort of the temporal recovery profile so that that time span of profile so that that time span of profile so that that time span of recovery following cold water immersion recovery following cold water immersion recovery following cold water immersion and the initial bout and the initial bout and the initial bout so with regard to some of the outcomes so with regard to some of the outcomes so with regard to some of the outcomes that this paper wanted to look at that this paper wanted to look at that this paper wanted to look at we're going to look at a few we're going to look at a few we're going to look at a few um but I think the vast majority sort of um but I think the vast majority sort of um but I think the vast majority sort of holds some significance so the primary holds some significance so the primary holds some significance so the primary being strength jump Sprint and endurance being strength jump Sprint and endurance being strength jump Sprint and endurance performance so what what does that look
09:00performance so what what does that look performance so what what does that look like following the exhaustive exercise like following the exhaustive exercise like following the exhaustive exercise then following the cooling then following the cooling then following the cooling than those outcomes so again the than those outcomes so again the than those outcomes so again the strength jump Sprint endurance how are strength jump Sprint endurance how are strength jump Sprint endurance how are those affected those affected those affected and that's important to look at and then and that's important to look at and then and that's important to look at and then sort of the secondary outcomes that the sort of the secondary outcomes that the sort of the secondary outcomes that the paper wanted to look at was the muscle paper wanted to look at was the muscle paper wanted to look at was the muscle damage and inflammatory markers any sort damage and inflammatory markers any sort damage and inflammatory markers any sort of metabolic response uh perceptual of metabolic response uh perceptual of metabolic response uh perceptual markers and then certainly the heart markers and then certainly the heart markers and then certainly the heart rate and then the core skin and body rate and then the core skin and body rate and then the core skin and body temperature uh sorry core skin and temperature uh sorry core skin and temperature uh sorry core skin and muscle temperature recordings in those muscle temperature recordings in those muscle temperature recordings in those hours following cold water immersion so hours following cold water immersion so hours following cold water immersion so certainly some very impactful and certainly some very impactful and certainly some very impactful and important measures to be looked at and important measures to be looked at and important measures to be looked at and that's why I did like this paper when I that's why I did like this paper when I that's why I did like this paper when I when I sort of went through it not only when I sort of went through it not only when I sort of went through it not only that that that certainly looking at the time of certainly looking at the time of certainly looking at the time of recovery as well was an importance recovery as well was an importance recovery as well was an importance within this paper so they wanted to look within this paper so they wanted to look within this paper so they wanted to look at sort of the immediate effects the at sort of the immediate effects the at sort of the immediate effects the intermediate effects and then sort of intermediate effects and then sort of intermediate effects and then sort of those long-term effects those long-term effects those long-term effects so when I mean sort of those short-term so when I mean sort of those short-term so when I mean sort of those short-term effects I'm talking less than one hour effects I'm talking less than one hour effects I'm talking less than one hour and then in some cases the one to six
10:00and then in some cases the one to six and then in some cases the one to six hours so there's hours following the hours so there's hours following the hours so there's hours following the initial bow and cold water immersion and initial bow and cold water immersion and initial bow and cold water immersion and then sort of those intermediate looking then sort of those intermediate looking then sort of those intermediate looking at maybe a day and then we stretch out at maybe a day and then we stretch out at maybe a day and then we stretch out to two days and then sort of those to two days and then sort of those to two days and then sort of those longer term being the three four days longer term being the three four days longer term being the three four days following exercise so certainly a range following exercise so certainly a range following exercise so certainly a range of time that gives us sort of a recovery of time that gives us sort of a recovery of time that gives us sort of a recovery profile of what's going on with regard profile of what's going on with regard profile of what's going on with regard to cold water immersion to cold water immersion to cold water immersion so noteworthy within this paper is the so noteworthy within this paper is the so noteworthy within this paper is the included studies right because I think included studies right because I think included studies right because I think it shows it shows it shows first what do we already know about sort first what do we already know about sort first what do we already know about sort of this recovery modality in specific of this recovery modality in specific of this recovery modality in specific types of exercise types of exercise types of exercise so 68 studies were included the vast so 68 studies were included the vast so 68 studies were included the vast majority being endurance based as well majority being endurance based as well majority being endurance based as well as resistance space as resistance space as resistance space noteworthy and importance for sort of my noteworthy and importance for sort of my noteworthy and importance for sort of my Master's thesis is the fact that Sprint Master's thesis is the fact that Sprint Master's thesis is the fact that Sprint exercise was very much under represented exercise was very much under represented exercise was very much under represented so there was only four studies involving so there was only four studies involving so there was only four studies involving Sprint exercise as the initial fatiguing Sprint exercise as the initial fatiguing Sprint exercise as the initial fatiguing sort of exercise following cold water
11:00sort of exercise following cold water sort of exercise following cold water immersion or I guess before cold water immersion or I guess before cold water immersion or I guess before cold water immersion so certainly Sprint being very immersion so certainly Sprint being very immersion so certainly Sprint being very much under represented much under represented much under represented um um holds some significance and and holds some significance and and holds some significance and and potential caution with regard to to what potential caution with regard to to what potential caution with regard to to what this paper shows but nonetheless it's this paper shows but nonetheless it's this paper shows but nonetheless it's it's a representation of a form of it's a representation of a form of it's a representation of a form of exercise which I think is definitely exercise which I think is definitely exercise which I think is definitely necessary whether it's a very low necessary whether it's a very low necessary whether it's a very low representation or if it's represented to representation or if it's represented to representation or if it's represented to uh to the max like endurance was uh to the max like endurance was uh to the max like endurance was and then finally mixed exercise mixed and then finally mixed exercise mixed and then finally mixed exercise mixed exercise gets into a very complicated exercise gets into a very complicated exercise gets into a very complicated sort of uh sort of medium here because sort of uh sort of medium here because sort of uh sort of medium here because we're talking of a mix of energy systems we're talking of a mix of energy systems we're talking of a mix of energy systems that goes on that goes on that goes on um so the classification of endurance um so the classification of endurance um so the classification of endurance resistance and Sprint that's very much resistance and Sprint that's very much resistance and Sprint that's very much categorical where mixed is sort of categorical where mixed is sort of categorical where mixed is sort of floats between all of them right so it's floats between all of them right so it's floats between all of them right so it's difficult to sort of look at mix but I difficult to sort of look at mix but I difficult to sort of look at mix but I like that they included mixed and eight like that they included mixed and eight like that they included mixed and eight of the studies included mixed exercise of the studies included mixed exercise of the studies included mixed exercise so so um including it it is quite important um including it it is quite important um including it it is quite important um with regard to the total participants
12:00um with regard to the total participants um with regard to the total participants included in this in this sort of included in this in this sort of included in this in this sort of meta-analysis it was 427 participants meta-analysis it was 427 participants meta-analysis it was 427 participants now now now a good representation for the males the a good representation for the males the a good representation for the males the majority being all males actually so 402 majority being all males actually so 402 majority being all males actually so 402 males males males and only 25 females so and only 25 females so and only 25 females so with regard to the generalizability of with regard to the generalizability of with regard to the generalizability of these results it certainly favors the these results it certainly favors the these results it certainly favors the males unfortunately compared to the males unfortunately compared to the males unfortunately compared to the females so certainly some area to be females so certainly some area to be females so certainly some area to be looked at with regard to females looked at with regard to females looked at with regard to females um average emerging temperature of the um average emerging temperature of the um average emerging temperature of the majority of studies was 12.3 degrees majority of studies was 12.3 degrees majority of studies was 12.3 degrees ranging from just under 9 all the way up ranging from just under 9 all the way up ranging from just under 9 all the way up to 15 degrees and then the immersion to 15 degrees and then the immersion to 15 degrees and then the immersion duration was 12 minutes and 19 seconds duration was 12 minutes and 19 seconds duration was 12 minutes and 19 seconds ranging all the way down to three ranging all the way down to three ranging all the way down to three minutes and then all the way up to 20 minutes and then all the way up to 20 minutes and then all the way up to 20 minutes so certainly a range of time and minutes so certainly a range of time and minutes so certainly a range of time and then a range of temperature as well so then a range of temperature as well so then a range of temperature as well so that plays into the protocol and that plays into the protocol and that plays into the protocol and prescription and then effectiveness of prescription and then effectiveness of prescription and then effectiveness of cold water immersion not only that but cold water immersion not only that but cold water immersion not only that but also the comfortability of the also the comfortability of the also the comfortability of the participant because obviously the colder participant because obviously the colder participant because obviously the colder it is
13:00it is it is the less comfortable it might be so that the less comfortable it might be so that the less comfortable it might be so that that's important to note right that's important to note right that's important to note right um you know some of these studies with um you know some of these studies with um you know some of these studies with regard to practical regard to practical regard to practical um practical application probably aren't um practical application probably aren't um practical application probably aren't going to use extreme durations of cold going to use extreme durations of cold going to use extreme durations of cold water immersion they might use something water immersion they might use something water immersion they might use something a little bit more tolerable and a little bit more tolerable and a little bit more tolerable and comfortable to the participants so just comfortable to the participants so just comfortable to the participants so just something to be a little noteworthy of something to be a little noteworthy of something to be a little noteworthy of and then with regard to the and then with regard to the and then with regard to the Environmental Studies the vast majority Environmental Studies the vast majority Environmental Studies the vast majority reported environmental conditions that reported environmental conditions that reported environmental conditions that were sort of closer room temperature and were sort of closer room temperature and were sort of closer room temperature and not so much the extreme heat so 46 of not so much the extreme heat so 46 of not so much the extreme heat so 46 of the 68 studies did not report sort of the 68 studies did not report sort of the 68 studies did not report sort of the extreme environmental conditions of the extreme environmental conditions of the extreme environmental conditions of extreme heat extreme heat extreme heat and within this paper they it determined and within this paper they it determined and within this paper they it determined extreme heat to be greater than 26 extreme heat to be greater than 26 extreme heat to be greater than 26 degrees Celsius so we still see some degrees Celsius so we still see some degrees Celsius so we still see some representation just not representation just not representation just not not a large subset of data but I think I not a large subset of data but I think I not a large subset of data but I think I think that's okay as well because think that's okay as well because think that's okay as well because there's certainly some some areas some there's certainly some some areas some there's certainly some some areas some growth there so growth there so growth there so again for the visual people on YouTube again for the visual people on YouTube again for the visual people on YouTube you'll be able to see and walk through
14:00you'll be able to see and walk through you'll be able to see and walk through these figures as I sort of go through these figures as I sort of go through these figures as I sort of go through them so them so them so um um looking at some of those physiological looking at some of those physiological looking at some of those physiological performance variables postcode water performance variables postcode water performance variables postcode water immersion Endurance on immediate immersion Endurance on immediate immersion Endurance on immediate Improvement in performance following Improvement in performance following Improvement in performance following cold water immersion and then in those cold water immersion and then in those cold water immersion and then in those time points of six hours and 24 hours we time points of six hours and 24 hours we time points of six hours and 24 hours we didn't really see any significant didn't really see any significant didn't really see any significant Improvement Improvement Improvement um um with regard to Performance now jump in with regard to Performance now jump in with regard to Performance now jump in Sprint I sort of want to group them Sprint I sort of want to group them Sprint I sort of want to group them together because they are predominantly together because they are predominantly together because they are predominantly an anaerobic power based activity in in an anaerobic power based activity in in an anaerobic power based activity in in essence so you can see in the immediate essence so you can see in the immediate essence so you can see in the immediate hours following exercise and following hours following exercise and following hours following exercise and following cold water immersion you can actually cold water immersion you can actually cold water immersion you can actually see some impairments in performance so see some impairments in performance so see some impairments in performance so some impairments that certainly would some impairments that certainly would some impairments that certainly would influence if let's say influence if let's say influence if let's say you had to perform a subsequent vote of you had to perform a subsequent vote of you had to perform a subsequent vote of exercise in the hours following your exercise in the hours following your exercise in the hours following your recovery then cold water immersion is recovery then cold water immersion is recovery then cold water immersion is showing that it's not really that showing that it's not really that showing that it's not really that beneficial however when we look at the beneficial however when we look at the beneficial however when we look at the 24 hours and 96 hours with regard to the 24 hours and 96 hours with regard to the 24 hours and 96 hours with regard to the jump jump jump we see some improvements so certainly
15:00we see some improvements so certainly we see some improvements so certainly some of those longer term improvements some of those longer term improvements some of those longer term improvements but the short term not so much and then but the short term not so much and then but the short term not so much and then finally looking at strength we don't finally looking at strength we don't finally looking at strength we don't really see anything going on in the really see anything going on in the really see anything going on in the immediate hours following however at immediate hours following however at immediate hours following however at that 24 hour time point we do see an that 24 hour time point we do see an that 24 hour time point we do see an improvement in performance so improvement in performance so improvement in performance so this one's interesting to me this one's interesting to me this one's interesting to me um because again my my work is going to um because again my my work is going to um because again my my work is going to be with regard to Sprint exercise and be with regard to Sprint exercise and be with regard to Sprint exercise and that's sort of the research that I'll be that's sort of the research that I'll be that's sort of the research that I'll be looking at but with regard to what we looking at but with regard to what we looking at but with regard to what we see it's certainly suggesting that the see it's certainly suggesting that the see it's certainly suggesting that the rate of force development matters with rate of force development matters with rate of force development matters with regard to cold water emergence so regard to cold water emergence so regard to cold water emergence so suggesting that lower tissue suggesting that lower tissue suggesting that lower tissue temperatures impact your rate of force temperatures impact your rate of force temperatures impact your rate of force development so power exercise your development so power exercise your development so power exercise your ability to produce Force very fast right ability to produce Force very fast right ability to produce Force very fast right so that certainly is very important so that certainly is very important so that certainly is very important especially if you are in a a Sprinter especially if you are in a a Sprinter especially if you are in a a Sprinter for example or you're a track athlete for example or you're a track athlete for example or you're a track athlete that performs some sort of jumping that performs some sort of jumping that performs some sort of jumping exercise however if you're a strength exercise however if you're a strength exercise however if you're a strength athlete athlete athlete in the immediate aftermath following in the immediate aftermath following in the immediate aftermath following cold water immersion we don't really see cold water immersion we don't really see cold water immersion we don't really see anything going on and actually at that
16:00anything going on and actually at that anything going on and actually at that 24 hour time point we see some 24 hour time point we see some 24 hour time point we see some improvements so you can see sort of the improvements so you can see sort of the improvements so you can see sort of the the differing and and it's sort of the differing and and it's sort of the differing and and it's sort of juggling of all these different types juggling of all these different types juggling of all these different types and variables at play and how cold water and variables at play and how cold water and variables at play and how cold water immersion impacts it sort of in the immersion impacts it sort of in the immersion impacts it sort of in the immediate aftermath as well as sort of immediate aftermath as well as sort of immediate aftermath as well as sort of the long term so definitely definitely the long term so definitely definitely the long term so definitely definitely pretty cool to see pretty cool to see pretty cool to see um that you know rate of force um that you know rate of force um that you know rate of force development impacted maximal Force development impacted maximal Force development impacted maximal Force development not really impacted so development not really impacted so development not really impacted so certainly certainly an interplay there certainly certainly an interplay there certainly certainly an interplay there with our with our tissue temperatures with our with our tissue temperatures with our with our tissue temperatures but uh pretty interesting to see then but uh pretty interesting to see then but uh pretty interesting to see then moving on to our physiological moving on to our physiological moving on to our physiological performance post cold water immersion performance post cold water immersion performance post cold water immersion with regard to no extreme heat so with regard to no extreme heat so with regard to no extreme heat so honor honor honor um sort of on the left hand side of the um sort of on the left hand side of the um sort of on the left hand side of the screen we can see the pre-cold water screen we can see the pre-cold water screen we can see the pre-cold water immersion exercise so this is the the immersion exercise so this is the the immersion exercise so this is the the perform exercise that happened before perform exercise that happened before perform exercise that happened before the cold water immersion so we're the cold water immersion so we're the cold water immersion so we're looking at mixed Sprint endurance and looking at mixed Sprint endurance and looking at mixed Sprint endurance and resistance and then at the top these are resistance and then at the top these are resistance and then at the top these are post cold water immersion performance post cold water immersion performance post cold water immersion performance variable that's being assessed okay
17:00variable that's being assessed okay variable that's being assessed okay you can see with the mixed exercise it's you can see with the mixed exercise it's you can see with the mixed exercise it's even across the board we actually don't even across the board we actually don't even across the board we actually don't see any sort of improvements we also see any sort of improvements we also see any sort of improvements we also don't see any sort of impairments to don't see any sort of impairments to don't see any sort of impairments to Performance noteworthy to point out Performance noteworthy to point out Performance noteworthy to point out again very small subset of data with again very small subset of data with again very small subset of data with regard to mixed exercise because again regard to mixed exercise because again regard to mixed exercise because again it's it's very it's very much a it's it's very it's very much a it's it's very it's very much a confusing sort of mix of everything confusing sort of mix of everything confusing sort of mix of everything going on so again it floats between all going on so again it floats between all going on so again it floats between all these different types of exercises but these different types of exercises but these different types of exercises but from what we see so far there's nothing from what we see so far there's nothing from what we see so far there's nothing that is is sort of impacting performance that is is sort of impacting performance that is is sort of impacting performance negatively or even improving however negatively or even improving however negatively or even improving however when we look at Sprint exercise when we look at Sprint exercise when we look at Sprint exercise and then assess for strength we've seen and then assess for strength we've seen and then assess for strength we've seen Improvement Improvement [Music] [Music] um um which is again pretty interesting to see which is again pretty interesting to see which is again pretty interesting to see there as well especially looking at that there as well especially looking at that there as well especially looking at that the subsequent about of Sprint exercise the subsequent about of Sprint exercise the subsequent about of Sprint exercise is impacted so again further suggesting is impacted so again further suggesting is impacted so again further suggesting that potentially the rate of force that potentially the rate of force that potentially the rate of force development that gets impacted not so development that gets impacted not so development that gets impacted not so much our ability to produce maximal much our ability to produce maximal much our ability to produce maximal Force so that sort of again those two
18:00Force so that sort of again those two Force so that sort of again those two points there sort of further Hammer home points there sort of further Hammer home points there sort of further Hammer home the initial slide or the initial sort of the initial slide or the initial sort of the initial slide or the initial sort of figure that I had up so figure that I had up so figure that I had up so pretty interesting there to see sort of pretty interesting there to see sort of pretty interesting there to see sort of a repeated repeated data set sort of a repeated repeated data set sort of a repeated repeated data set sort of indicating the same sort of result indicating the same sort of result indicating the same sort of result and then with regard to endurance and then with regard to endurance and then with regard to endurance exercise then testing for strength we've exercise then testing for strength we've exercise then testing for strength we've seen Improvement other variables we seen Improvement other variables we seen Improvement other variables we don't and then with regard to resistance don't and then with regard to resistance don't and then with regard to resistance we see an improvement in sort of the we see an improvement in sort of the we see an improvement in sort of the following subsequent bout of Sprint following subsequent bout of Sprint following subsequent bout of Sprint exercise however uh nothing with regard exercise however uh nothing with regard exercise however uh nothing with regard to other performance variables to other performance variables to other performance variables when taking those same types of exercise when taking those same types of exercise when taking those same types of exercise and applying them within two within and applying them within two within and applying them within two within extreme heat conditions you can see sort extreme heat conditions you can see sort extreme heat conditions you can see sort of the not available data suggesting of the not available data suggesting of the not available data suggesting that there hasn't really been a lot of that there hasn't really been a lot of that there hasn't really been a lot of data collected because there hasn't been data collected because there hasn't been data collected because there hasn't been a lot of studies performed with regard a lot of studies performed with regard a lot of studies performed with regard to exercise and assessing these to exercise and assessing these to exercise and assessing these variables within heat but you can see no variables within heat but you can see no variables within heat but you can see no real change until we get to endurance
19:00real change until we get to endurance real change until we get to endurance exercise exercise cold water immersion and then assessing cold water immersion and then assessing cold water immersion and then assessing for endurance exercise after that we for endurance exercise after that we for endurance exercise after that we actually see an improvement in endurance actually see an improvement in endurance actually see an improvement in endurance exercise compared to passive recovery so exercise compared to passive recovery so exercise compared to passive recovery so that being sort of the the only that being sort of the the only that being sort of the the only Improvement there suggests that maybe it Improvement there suggests that maybe it Improvement there suggests that maybe it should be further looked at as well should be further looked at as well should be further looked at as well especially seeing that Sprint exercise especially seeing that Sprint exercise especially seeing that Sprint exercise was only assessed for subsequent bouts was only assessed for subsequent bouts was only assessed for subsequent bouts of Sprint exercise and not the other of Sprint exercise and not the other of Sprint exercise and not the other variables so a very limited subset of variables so a very limited subset of variables so a very limited subset of data but interesting to see nonetheless data but interesting to see nonetheless data but interesting to see nonetheless gives us a good a good sort of gives us a good a good sort of gives us a good a good sort of foundational base to work from foundational base to work from foundational base to work from um with regard to significant muscle um with regard to significant muscle um with regard to significant muscle damage and inflammatory markers I want damage and inflammatory markers I want damage and inflammatory markers I want to point out that I'm just looking at to point out that I'm just looking at to point out that I'm just looking at four of them and these are the four that four of them and these are the four that four of them and these are the four that show significance within the study I show significance within the study I show significance within the study I believe it was uh seven sort of markers believe it was uh seven sort of markers believe it was uh seven sort of markers that they looked at five for muscle that they looked at five for muscle that they looked at five for muscle damage two for inflammatory and then damage two for inflammatory and then damage two for inflammatory and then they also assess for swelling however they also assess for swelling however they also assess for swelling however creatine kinase myoglobin lactate creatine kinase myoglobin lactate creatine kinase myoglobin lactate dehydrogenase and then tnf Alpha were
20:00dehydrogenase and then tnf Alpha were dehydrogenase and then tnf Alpha were the only ones that showed any sort of the only ones that showed any sort of the only ones that showed any sort of significance along these recovery time significance along these recovery time significance along these recovery time frames so certainly the one that we see frames so certainly the one that we see frames so certainly the one that we see on screen creating kinase being the most on screen creating kinase being the most on screen creating kinase being the most impacted with regard to cold water impacted with regard to cold water impacted with regard to cold water immersion and noteworthy decreases in immersion and noteworthy decreases in immersion and noteworthy decreases in these markers are beneficial for these markers are beneficial for these markers are beneficial for exercise so if we see reductions in exercise so if we see reductions in exercise so if we see reductions in muscle damage and reductions in muscle damage and reductions in muscle damage and reductions in inflammation that's actually beneficial inflammation that's actually beneficial inflammation that's actually beneficial for us overall with regard to subsequent for us overall with regard to subsequent for us overall with regard to subsequent vote of exercise and our sort of vote of exercise and our sort of vote of exercise and our sort of accelerated recovery time frame I I accelerated recovery time frame I I accelerated recovery time frame I I guess is the best way to put it so so guess is the best way to put it so so guess is the best way to put it so so certainly certainly certainly with regard to our muscle damage markers with regard to our muscle damage markers with regard to our muscle damage markers we don't really see anything until the we don't really see anything until the we don't really see anything until the day following so we don't see anything day following so we don't see anything day following so we don't see anything in the immediate aftermath it's not in the immediate aftermath it's not in the immediate aftermath it's not until we get to 24 hours that we see until we get to 24 hours that we see until we get to 24 hours that we see creating kinase be decreased and then 48 creating kinase be decreased and then 48 creating kinase be decreased and then 48 and 72 hours and 72 hours and 72 hours um following that as well we see some um following that as well we see some um following that as well we see some sort of those favorable outcomes along sort of those favorable outcomes along sort of those favorable outcomes along with lactate dehydrogenase at that 72 with lactate dehydrogenase at that 72 with lactate dehydrogenase at that 72 hour time point and then the tnf alpha hour time point and then the tnf alpha hour time point and then the tnf alpha indicating inflammation as I mentioned indicating inflammation as I mentioned
21:00indicating inflammation as I mentioned before we see a decrease at that 24 before we see a decrease at that 24 before we see a decrease at that 24 hours so we see sort of those hours so we see sort of those hours so we see sort of those intermediate and sort of longer term intermediate and sort of longer term intermediate and sort of longer term benefits with regard to cold water benefits with regard to cold water benefits with regard to cold water immersion but nothing in the immediate immersion but nothing in the immediate immersion but nothing in the immediate aftermath and it's also noteworthy to aftermath and it's also noteworthy to aftermath and it's also noteworthy to point out that with regard to lactate point out that with regard to lactate point out that with regard to lactate dehydrogenase and tnf Alpha on a very dehydrogenase and tnf Alpha on a very dehydrogenase and tnf Alpha on a very limited subset of data and if I remember limited subset of data and if I remember limited subset of data and if I remember correctly it was based on one to two correctly it was based on one to two correctly it was based on one to two studies so studies so studies so um um a study or two studies nonetheless but a study or two studies nonetheless but a study or two studies nonetheless but uh certainly room for more growth there uh certainly room for more growth there uh certainly room for more growth there with regard to the data with regard to with regard to the data with regard to with regard to the data with regard to the data to sort of further validate the the data to sort of further validate the the data to sort of further validate the results results results um which is important within with regard um which is important within with regard um which is important within with regard to this setting especially if we're to this setting especially if we're to this setting especially if we're beginning to look at the mechanisms beginning to look at the mechanisms beginning to look at the mechanisms involved with regard to muscle damage involved with regard to muscle damage involved with regard to muscle damage and inflammation how cold water and inflammation how cold water and inflammation how cold water immersion can sort of mitigate a lot of immersion can sort of mitigate a lot of immersion can sort of mitigate a lot of those sort of processes from happening those sort of processes from happening those sort of processes from happening and creating that sort of linkage so and creating that sort of linkage so and creating that sort of linkage so noteworthy to point out there as well noteworthy to point out there as well noteworthy to point out there as well um um with regard to some of the perceptual with regard to some of the perceptual with regard to some of the perceptual markers I'm mainly going to focus on
22:00markers I'm mainly going to focus on markers I'm mainly going to focus on some muscle soreness because across the some muscle soreness because across the some muscle soreness because across the board you can see favorable outcomes and board you can see favorable outcomes and board you can see favorable outcomes and muscle soreness not only in the muscle soreness not only in the muscle soreness not only in the immediate but also in sort of the 24 48 immediate but also in sort of the 24 48 immediate but also in sort of the 24 48 and 72 hours and nothing at that 96 hour and 72 hours and nothing at that 96 hour and 72 hours and nothing at that 96 hour time point and that's because very uh time point and that's because very uh time point and that's because very uh very limited studies looked at that you very limited studies looked at that you very limited studies looked at that you know fourth day following exercise they know fourth day following exercise they know fourth day following exercise they sort of stopped it at the two three day sort of stopped it at the two three day sort of stopped it at the two three day markers so we see some of those markers so we see some of those markers so we see some of those significant improvements at the ones 624 significant improvements at the ones 624 significant improvements at the ones 624 48 72 hours of muscle soreness and 48 72 hours of muscle soreness and 48 72 hours of muscle soreness and that's important to note that's important to note that's important to note because muscle soreness is sort of the I because muscle soreness is sort of the I because muscle soreness is sort of the I would say the gold standard of what cold would say the gold standard of what cold would say the gold standard of what cold water immersion is known for but it water immersion is known for but it water immersion is known for but it certainly holds true with with regard to certainly holds true with with regard to certainly holds true with with regard to a lot of these studies that if you ask a lot of these studies that if you ask a lot of these studies that if you ask anybody cold water immersion reduces anybody cold water immersion reduces anybody cold water immersion reduces muscle soreness we don't know why that muscle soreness we don't know why that muscle soreness we don't know why that is but that's sort of the consensus with is but that's sort of the consensus with is but that's sort of the consensus with people that are on the fence that cold people that are on the fence that cold people that are on the fence that cold water immersion is beneficial water immersion is beneficial water immersion is beneficial um so yeah there's some suggested um so yeah there's some suggested um so yeah there's some suggested Pathways involved a lot of it uh one Pathways involved a lot of it uh one Pathways involved a lot of it uh one pathway sort of relates back to the
23:00pathway sort of relates back to the pathway sort of relates back to the creatine kinase and sort of how that is creatine kinase and sort of how that is creatine kinase and sort of how that is reduced and how that sort of matches reduced and how that sort of matches reduced and how that sort of matches with strength as well at that 24-hour with strength as well at that 24-hour with strength as well at that 24-hour time Point suggesting that muscle damage time Point suggesting that muscle damage time Point suggesting that muscle damage is dampened right and then if our is dampened right and then if our is dampened right and then if our strength is improving that means that strength is improving that means that strength is improving that means that our sort of muscle at sort of the our sort of muscle at sort of the our sort of muscle at sort of the cellular level is sort of the damaging cellular level is sort of the damaging cellular level is sort of the damaging has gone away and we've seen sort of the has gone away and we've seen sort of the has gone away and we've seen sort of the Adaptive response of exercise that sort Adaptive response of exercise that sort Adaptive response of exercise that sort of increases our strength compared to of increases our strength compared to of increases our strength compared to passive recovery so that's sort of maybe passive recovery so that's sort of maybe passive recovery so that's sort of maybe maybe one mechanism suggesting soreness maybe one mechanism suggesting soreness maybe one mechanism suggesting soreness but that wouldn't necessarily explain but that wouldn't necessarily explain but that wouldn't necessarily explain the immediate aftermath right because we the immediate aftermath right because we the immediate aftermath right because we don't see anything until the 24 hours don't see anything until the 24 hours don't see anything until the 24 hours and both of those markers so and both of those markers so and both of those markers so um a pathway but I don't think it's the um a pathway but I don't think it's the um a pathway but I don't think it's the the the pathway that certainly is going the the pathway that certainly is going the the pathway that certainly is going to explain the one hour and six hour to explain the one hour and six hour to explain the one hour and six hour time points uh the second pathway is time points uh the second pathway is time points uh the second pathway is targeting neurotrophic Pathways and and targeting neurotrophic Pathways and and targeting neurotrophic Pathways and and I don't want to get too mechanistic with I don't want to get too mechanistic with I don't want to get too mechanistic with it but essentially what it's looking at it but essentially what it's looking at it but essentially what it's looking at here is neurotrophic pathways here is neurotrophic pathways here is neurotrophic pathways with regard to specific factors that are
24:00with regard to specific factors that are with regard to specific factors that are up regulated based on receptors that are up regulated based on receptors that are up regulated based on receptors that are associated with the mechanical uh associated with the mechanical uh associated with the mechanical uh mechanical damage to exercise so mechanical damage to exercise so mechanical damage to exercise so mechanical damage has to do with mechanical damage has to do with mechanical damage has to do with eccentric exercise so you can look at eccentric exercise so you can look at eccentric exercise so you can look at mechanical metabolics or metabolic being mechanical metabolics or metabolic being mechanical metabolics or metabolic being more energy system based mechanical more energy system based mechanical more energy system based mechanical being more sort of eccentric exercise being more sort of eccentric exercise being more sort of eccentric exercise based sort of model so this model would based sort of model so this model would based sort of model so this model would explain more The Eccentric side as explain more The Eccentric side as explain more The Eccentric side as opposed to the metabolic energy opposed to the metabolic energy opposed to the metabolic energy demanding side of exercise so these sort demanding side of exercise so these sort demanding side of exercise so these sort of growth factors are upregulated as I of growth factors are upregulated as I of growth factors are upregulated as I mentioned based on these um based on mentioned based on these um based on mentioned based on these um based on these receptors these receptors these receptors and again the mechanical aspect it sort and again the mechanical aspect it sort and again the mechanical aspect it sort of increases your sensitivity to pain of increases your sensitivity to pain of increases your sensitivity to pain and your feelings of pain right so if and your feelings of pain right so if and your feelings of pain right so if cold water immersion is somehow able to cold water immersion is somehow able to cold water immersion is somehow able to Target those Pathways and dampen the Target those Pathways and dampen the Target those Pathways and dampen the response of those Pathways that are sort response of those Pathways that are sort response of those Pathways that are sort of uh sensitivity to the pain that we of uh sensitivity to the pain that we of uh sensitivity to the pain that we see from an eccentric exercise would see from an eccentric exercise would see from an eccentric exercise would then be reduced however we don't know
25:00then be reduced however we don't know then be reduced however we don't know how that would happen it's it remains how that would happen it's it remains how that would happen it's it remains very much uncertain we can't even create very much uncertain we can't even create very much uncertain we can't even create any sort of Link it's just a proposed any sort of Link it's just a proposed any sort of Link it's just a proposed pathway that that might explain what's pathway that that might explain what's pathway that that might explain what's happening happening happening um you know with regard to mechanisms um you know with regard to mechanisms um you know with regard to mechanisms involved but again that's a pathway as I involved but again that's a pathway as I involved but again that's a pathway as I mentioned that's only explaining mentioned that's only explaining mentioned that's only explaining eccentric exercise right it's not giving eccentric exercise right it's not giving eccentric exercise right it's not giving us the whole picture of what's happening us the whole picture of what's happening us the whole picture of what's happening with different types of exercise so with different types of exercise so with different types of exercise so um certainly still a lot of room left to um certainly still a lot of room left to um certainly still a lot of room left to look at with regard to uh sort of those look at with regard to uh sort of those look at with regard to uh sort of those mechanisms involved and mechanisms involved and mechanisms involved and I I'd like to say we scratched the I I'd like to say we scratched the I I'd like to say we scratched the surface but um I don't even know if surface but um I don't even know if surface but um I don't even know if we're there yet right so there's still we're there yet right so there's still we're there yet right so there's still so much room to to further explore there so much room to to further explore there so much room to to further explore there um and then finally with regard to um and then finally with regard to um and then finally with regard to metabolic markers of the study metabolic markers of the study metabolic markers of the study they looked at lactate bicarbonate and they looked at lactate bicarbonate and they looked at lactate bicarbonate and blood pH blood pH blood pH we didn't see any any sort of change we didn't see any any sort of change we didn't see any any sort of change with regard to cold water immersion with regard to cold water immersion with regard to cold water immersion um and uh
26:00um and uh um and uh sort of I had this discussion with sort of I had this discussion with sort of I had this discussion with Muhammad off camera as well but you know Muhammad off camera as well but you know Muhammad off camera as well but you know when we look at these metabolic markers when we look at these metabolic markers when we look at these metabolic markers in this study specifically in this study specifically in this study specifically you know these metabolic markers might you know these metabolic markers might you know these metabolic markers might be more prominent in the immediate be more prominent in the immediate be more prominent in the immediate aftermath of exercise and and less aftermath of exercise and and less aftermath of exercise and and less prominent later on well this study sort prominent later on well this study sort prominent later on well this study sort of just grouped all those markers of just grouped all those markers of just grouped all those markers doesn't matter when it was measured as doesn't matter when it was measured as doesn't matter when it was measured as long as it was measured and they grouped long as it was measured and they grouped long as it was measured and they grouped it all together so that's maybe why it all together so that's maybe why it all together so that's maybe why we're not really seeing any sort of we're not really seeing any sort of we're not really seeing any sort of change because we could be looking at change because we could be looking at change because we could be looking at one study that does it at 24 hours one one study that does it at 24 hours one one study that does it at 24 hours one study looking at 96 hours so a range of study looking at 96 hours so a range of study looking at 96 hours so a range of times where those metabolic markers times where those metabolic markers times where those metabolic markers might not even be present might not even be present might not even be present not only that but it's incorporated into not only that but it's incorporated into not only that but it's incorporated into many different types of exercise so many different types of exercise so many different types of exercise so including Sprint endurance whatever sort including Sprint endurance whatever sort including Sprint endurance whatever sort of form of exercise those metabolic of form of exercise those metabolic of form of exercise those metabolic markers were included and as we can see markers were included and as we can see markers were included and as we can see it's sort of didn't really do anything it's sort of didn't really do anything it's sort of didn't really do anything with regard to cold water immersion but with regard to cold water immersion but with regard to cold water immersion but it would be interesting to see if any of it would be interesting to see if any of it would be interesting to see if any of those markers are are present and and those markers are are present and and those markers are are present and and significantly impacted in the immediate significantly impacted in the immediate significantly impacted in the immediate sort of aftermath of cooling so I'm
27:00sort of aftermath of cooling so I'm sort of aftermath of cooling so I'm talking like one two even 30 minutes 30 talking like one two even 30 minutes 30 talking like one two even 30 minutes 30 minutes one hour two hour following the minutes one hour two hour following the minutes one hour two hour following the the protocol to see if cold water the protocol to see if cold water the protocol to see if cold water immersion has any sort of impact with immersion has any sort of impact with immersion has any sort of impact with that that um and then finally and probably not um and then finally and probably not um and then finally and probably not surprisingly to to many people you don't surprisingly to to many people you don't surprisingly to to many people you don't really have to be a scientist to to know really have to be a scientist to to know really have to be a scientist to to know this one but if you jump into something this one but if you jump into something this one but if you jump into something cold your temperature is going to drop cold your temperature is going to drop cold your temperature is going to drop right so looking at core temperature right so looking at core temperature right so looking at core temperature which is your body temperature muscle which is your body temperature muscle which is your body temperature muscle temperature and then skin temperature it temperature and then skin temperature it temperature and then skin temperature it reduced reduced reduced a lot of this had to do with a lot of this had to do with a lot of this had to do with um the the proposed theory of um the the proposed theory of um the the proposed theory of redistributing blood back to your redistributing blood back to your redistributing blood back to your um sort of central circulation so you um sort of central circulation so you um sort of central circulation so you don't have to dissipate heat as much so don't have to dissipate heat as much so don't have to dissipate heat as much so a lot of that blood is sort of coming a lot of that blood is sort of coming a lot of that blood is sort of coming back into your central circulation back into your central circulation back into your central circulation decreasing some of the cardiovascular decreasing some of the cardiovascular decreasing some of the cardiovascular strain that we see with some forms of strain that we see with some forms of strain that we see with some forms of exercise and then that would have an exercise and then that would have an exercise and then that would have an effect on our heart rate so reducing effect on our heart rate so reducing effect on our heart rate so reducing heart rate heart rate heart rate but I also asked the question but I also asked the question but I also asked the question is a significant drop in heart rate post
28:00is a significant drop in heart rate post is a significant drop in heart rate post exercise beneficial and the reason why I exercise beneficial and the reason why I exercise beneficial and the reason why I say that is because say that is because say that is because when a few weeks ago I read a paper and when a few weeks ago I read a paper and when a few weeks ago I read a paper and it was looking at active recovery versus it was looking at active recovery versus it was looking at active recovery versus passive recovery passive recovery passive recovery um no real relevance to cold water um no real relevance to cold water um no real relevance to cold water immersion but you know seeing that data immersion but you know seeing that data immersion but you know seeing that data there with regard to the all these drops there with regard to the all these drops there with regard to the all these drops in in temperatures at heart rate it in in temperatures at heart rate it in in temperatures at heart rate it reminded me of one recovery modality reminded me of one recovery modality reminded me of one recovery modality massive recovery massive recovery massive recovery um that's all a lot of those same sort um that's all a lot of those same sort um that's all a lot of those same sort of decreases with regard to the three of decreases with regard to the three of decreases with regard to the three outcomes being peripheral blood flow outcomes being peripheral blood flow outcomes being peripheral blood flow body temperature and heart rate so with body temperature and heart rate so with body temperature and heart rate so with regard to the study regard to the study regard to the study and again I'll I'll sort of show the the and again I'll I'll sort of show the the and again I'll I'll sort of show the the title for you guys as well and I'll title for you guys as well and I'll title for you guys as well and I'll include the reference uh to that paper include the reference uh to that paper include the reference uh to that paper if people are interested but active if people are interested but active if people are interested but active recovery was actually more recovery was actually more recovery was actually more um it was better suggested as sort of an um it was better suggested as sort of an um it was better suggested as sort of an optimal recovery strategy because it optimal recovery strategy because it optimal recovery strategy because it didn't rapidly decline her heart rate or didn't rapidly decline her heart rate or didn't rapidly decline her heart rate or our sort of our tissue temperature and
29:00our sort of our tissue temperature and our sort of our tissue temperature and body temperature because active recovery body temperature because active recovery body temperature because active recovery involves some sort of sub-maximal involves some sort of sub-maximal involves some sort of sub-maximal exercise following the actual exercise exercise following the actual exercise exercise following the actual exercise belt so it's continuously sort of belt so it's continuously sort of belt so it's continuously sort of replenishing our energy stores that were replenishing our energy stores that were replenishing our energy stores that were maybe exhausted and also sort of maybe exhausted and also sort of maybe exhausted and also sort of filtering out removing any of that filtering out removing any of that filtering out removing any of that metabolic waste so we're getting a lot metabolic waste so we're getting a lot metabolic waste so we're getting a lot of oxygenated blood flow to the working of oxygenated blood flow to the working of oxygenated blood flow to the working muscles to help clear a lot of those muscles to help clear a lot of those muscles to help clear a lot of those byproducts byproducts being bad products byproducts byproducts being bad products byproducts byproducts being bad products that are produced because of exercise that are produced because of exercise that are produced because of exercise um not only that but with regard to um not only that but with regard to um not only that but with regard to lower body exercise lower body exercise lower body exercise active recovery is shown to reduce blood active recovery is shown to reduce blood active recovery is shown to reduce blood pooling within her legs pooling within her legs pooling within her legs um so again keeping that blood flowing um so again keeping that blood flowing um so again keeping that blood flowing through our system and then within that through our system and then within that through our system and then within that paper they further suggested that paper they further suggested that paper they further suggested that passive recovery sort of did the passive recovery sort of did the passive recovery sort of did the opposite where it was like a significant opposite where it was like a significant opposite where it was like a significant drop in heart rate a significant drop in drop in heart rate a significant drop in drop in heart rate a significant drop in uh sort of core body temperature and uh sort of core body temperature and uh sort of core body temperature and then sort of a fluctuating effect back then sort of a fluctuating effect back then sort of a fluctuating effect back up to normal and they suggested that up to normal and they suggested that up to normal and they suggested that this sort of fluctuation effect this
30:00this sort of fluctuation effect this this sort of fluctuation effect this rapid Decline and then sort of reverting rapid Decline and then sort of reverting rapid Decline and then sort of reverting itself back up a little bit itself back up a little bit itself back up a little bit um actually was like sub-optimal with um actually was like sub-optimal with um actually was like sub-optimal with regard to Optimal recovery regard to Optimal recovery regard to Optimal recovery um and they said that this sub-optimal um and they said that this sub-optimal um and they said that this sub-optimal recovery could potentially lead to recovery could potentially lead to recovery could potentially lead to overreaching and to take it a step overreaching and to take it a step overreaching and to take it a step further further further over training I think a lot of us have over training I think a lot of us have over training I think a lot of us have heard of over training and over training heard of over training and over training heard of over training and over training is sort of a a form of exhaustive is sort of a a form of exhaustive is sort of a a form of exhaustive exercise performed in a short amount of exercise performed in a short amount of exercise performed in a short amount of time where we see sort of a reduction in time where we see sort of a reduction in time where we see sort of a reduction in all these performances so let's say all these performances so let's say all these performances so let's say strength training our performance within strength training our performance within strength training our performance within strength training sort of decreases a strength training sort of decreases a strength training sort of decreases a little bit more fatigue throughout the little bit more fatigue throughout the little bit more fatigue throughout the day that's what over training is can be day that's what over training is can be day that's what over training is can be very much reverse Within very much reverse Within very much reverse Within days right well overreaching takes it a days right well overreaching takes it a days right well overreaching takes it a step further so the author suggested step further so the author suggested step further so the author suggested that passive recovery could lead to that passive recovery could lead to that passive recovery could lead to overreaching now overreaching you see a overreaching now overreaching you see a overreaching now overreaching you see a lot of those similar effects and you see lot of those similar effects and you see lot of those similar effects and you see a lot of emotional instability but these a lot of emotional instability but these a lot of emotional instability but these effects really can't be reversed it
31:00effects really can't be reversed it effects really can't be reversed it takes if you're lucky days more so weeks takes if you're lucky days more so weeks takes if you're lucky days more so weeks and if you're unlucky very much months and if you're unlucky very much months and if you're unlucky very much months to sort of reverse those effects of to sort of reverse those effects of to sort of reverse those effects of um passive recovery so um passive recovery so um passive recovery so I I sort of pull up this chart here I I sort of pull up this chart here I I sort of pull up this chart here sort of categorizing active recovery sort of categorizing active recovery sort of categorizing active recovery passive recovery cold water immersion passive recovery cold water immersion passive recovery cold water immersion and then peripheral blood flow body and then peripheral blood flow body and then peripheral blood flow body temperature and heart rate and we can temperature and heart rate and we can temperature and heart rate and we can see that cold water immersion looks see that cold water immersion looks see that cold water immersion looks awfully similar to passive recovery awfully similar to passive recovery awfully similar to passive recovery however with regard to some of these however with regard to some of these however with regard to some of these other figures that I showed like other figures that I showed like other figures that I showed like cold water Merchants showed reductions cold water Merchants showed reductions cold water Merchants showed reductions in muscle soreness in the immediate and in muscle soreness in the immediate and in muscle soreness in the immediate and then following we saw that cold water then following we saw that cold water then following we saw that cold water immersion was beneficial compared to immersion was beneficial compared to immersion was beneficial compared to passive recovery in different types of passive recovery in different types of passive recovery in different types of exercises and then looking at different exercises and then looking at different exercises and then looking at different variables so it it certainly does variables so it it certainly does variables so it it certainly does explain the the wide variability that we explain the the wide variability that we explain the the wide variability that we see within cold water immersion and some see within cold water immersion and some see within cold water immersion and some of these other sort of of these other sort of of these other sort of um I hate to say passive recovery is um I hate to say passive recovery is um I hate to say passive recovery is something that is is less optimal or
32:00something that is is less optimal or something that is is less optimal or sub-optimal but certainly something that sub-optimal but certainly something that sub-optimal but certainly something that is coming from sort of a strength and is coming from sort of a strength and is coming from sort of a strength and conditioning coach myself conditioning coach myself conditioning coach myself I would not recommend passive recovery I would not recommend passive recovery I would not recommend passive recovery as a as a proper recovery modality I as a as a proper recovery modality I as a as a proper recovery modality I would suggest whether it is active would suggest whether it is active would suggest whether it is active recovery or or recovery or or recovery or or some sort of you know recovery strategy some sort of you know recovery strategy some sort of you know recovery strategy other than just sitting in your car and other than just sitting in your car and other than just sitting in your car and going home and doing nothing right so going home and doing nothing right so going home and doing nothing right so we see similarities there we see similarities there we see similarities there um but I think it speaks again goes back um but I think it speaks again goes back um but I think it speaks again goes back to sort of the the variance that we see to sort of the the variance that we see to sort of the the variance that we see within cold water immersion the within cold water immersion the within cold water immersion the prescriptions the protocols it's also prescriptions the protocols it's also prescriptions the protocols it's also different and I think different different and I think different different and I think different protocols and prescriptions can affect protocols and prescriptions can affect protocols and prescriptions can affect sort of the results that you see in your sort of the results that you see in your sort of the results that you see in your subsequent dose of exercise subsequent dose of exercise subsequent dose of exercise and it also speaks to the fact that and it also speaks to the fact that and it also speaks to the fact that although we might know although we might know although we might know something of a cold water immersion I something of a cold water immersion I something of a cold water immersion I don't think we really know that much of don't think we really know that much of don't think we really know that much of a cold water immersion just yet and as I a cold water immersion just yet and as I a cold water immersion just yet and as I mentioned before with regard to the mentioned before with regard to the mentioned before with regard to the metabolic stuff and the the the the
33:00metabolic stuff and the the the the metabolic stuff and the the the the pathway stuff and like the mechanistic pathway stuff and like the mechanistic pathway stuff and like the mechanistic pathways we might not even have pathways we might not even have pathways we might not even have scratched the surface of it yet so I scratched the surface of it yet so I scratched the surface of it yet so I think we still have yet to really think we still have yet to really think we still have yet to really uncover anything of of great uncover anything of of great uncover anything of of great significance but we're certainly headed significance but we're certainly headed significance but we're certainly headed in the right direction in the right direction in the right direction um but yeah certainly I took a lot of um but yeah certainly I took a lot of um but yeah certainly I took a lot of time there but some again something I'm time there but some again something I'm time there but some again something I'm very passionate about myself so very passionate about myself so very passionate about myself so um it certainly speaks to the to the um it certainly speaks to the to the um it certainly speaks to the to the fact and the importance of cold water fact and the importance of cold water fact and the importance of cold water immersion if it is the most commonly immersion if it is the most commonly immersion if it is the most commonly used recovery modality but we really used recovery modality but we really used recovery modality but we really don't know that much about it just yet don't know that much about it just yet don't know that much about it just yet um I think it speaks to the importance um I think it speaks to the importance um I think it speaks to the importance of further studying especially in of further studying especially in of further studying especially in athletic settings so uh so yeah athletic settings so uh so yeah athletic settings so uh so yeah totally totally I think I mean Andrew uh totally totally I think I mean Andrew uh totally totally I think I mean Andrew uh this this was a really comprehensive uh this this was a really comprehensive uh this this was a really comprehensive uh discussion into this topic I think that discussion into this topic I think that discussion into this topic I think that really what makes this uh very unique really what makes this uh very unique really what makes this uh very unique what makes this discussion very unique what makes this discussion very unique what makes this discussion very unique is the fact that like again you know you is the fact that like again you know you is the fact that like again you know you chose a paper a meta-analysis that chose a paper a meta-analysis that chose a paper a meta-analysis that really showed us uh the magnitude of really showed us uh the magnitude of really showed us uh the magnitude of this topic and I think that it also this topic and I think that it also this topic and I think that it also shows us the variability that exists
34:00shows us the variability that exists shows us the variability that exists when it comes to this topic when it comes to this topic when it comes to this topic um I think that it is a very important um I think that it is a very important um I think that it is a very important topic for us to make sure that we topic for us to make sure that we topic for us to make sure that we research further on and also I'll try research further on and also I'll try research further on and also I'll try and understand more about and I think and understand more about and I think and understand more about and I think that what we're going to be doing for that what we're going to be doing for that what we're going to be doing for the remainder of this episode is to try the remainder of this episode is to try the remainder of this episode is to try and show perhaps where the literature is and show perhaps where the literature is and show perhaps where the literature is heading right now and since that paper heading right now and since that paper heading right now and since that paper was published although that was published although that was published although that meta-analysis has been published meta-analysis has been published meta-analysis has been published recently but I think that it is also recently but I think that it is also recently but I think that it is also important that we realize some of the important that we realize some of the important that we realize some of the nuances that exist and show really uh nuances that exist and show really uh nuances that exist and show really uh what's what's happening there so what's what's happening there so what's what's happening there so um the first paper that I will be um the first paper that I will be um the first paper that I will be discussing myself is if is titled the discussing myself is if is titled the discussing myself is if is titled the effects of massage and cold water effects of massage and cold water effects of massage and cold water immersion after an exhaustive run on immersion after an exhaustive run on immersion after an exhaustive run on running economy and biomechanics a running economy and biomechanics a running economy and biomechanics a randomized control trial randomized control trial randomized control trial so what this paper does is that it it so what this paper does is that it it so what this paper does is that it it takes 48 well-trained male athletes and takes 48 well-trained male athletes and takes 48 well-trained male athletes and then exposes them to three different then exposes them to three different then exposes them to three different conditions conditions conditions so one condition is massage therapy that so one condition is massage therapy that so one condition is massage therapy that is done by a certified massage therapist is done by a certified massage therapist is done by a certified massage therapist as the study mentions
35:00as the study mentions as the study mentions 16 16 16 participants or 16 subjects were placed participants or 16 subjects were placed participants or 16 subjects were placed in a condition of cold water immersion in a condition of cold water immersion in a condition of cold water immersion and that's of course 10 minutes and 10 and that's of course 10 minutes and 10 and that's of course 10 minutes and 10 degrees Celsius which is I think as degrees Celsius which is I think as degrees Celsius which is I think as Andrew knows and and sort of as the Andrew knows and and sort of as the Andrew knows and and sort of as the literature highlights literature highlights literature highlights is particularly done classically 10 is particularly done classically 10 is particularly done classically 10 minutes 10 degrees so that's sort of minutes 10 degrees so that's sort of minutes 10 degrees so that's sort of like more of the classic uh way of doing like more of the classic uh way of doing like more of the classic uh way of doing cold water immersion when it comes to cold water immersion when it comes to cold water immersion when it comes to sort of real life settings as well as sort of real life settings as well as sort of real life settings as well as the literature out there the literature out there the literature out there and then uh the last condition being and then uh the last condition being and then uh the last condition being passive recovery and of course it's not passive recovery and of course it's not passive recovery and of course it's not a crossover design so we have 16 that a crossover design so we have 16 that a crossover design so we have 16 that are exposed to certain conditions 16 are exposed to certain conditions 16 are exposed to certain conditions 16 that are exposed to a certain condition that are exposed to a certain condition that are exposed to a certain condition and then 16 that are exposed to the and then 16 that are exposed to the and then 16 that are exposed to the other condition other condition other condition so what this study aimed to do was that so what this study aimed to do was that so what this study aimed to do was that it aimed to identify the differences in it aimed to identify the differences in it aimed to identify the differences in terms of the impacts of these recovery terms of the impacts of these recovery terms of the impacts of these recovery modalities based on two parameters modalities based on two parameters modalities based on two parameters so one parameter is running economy and so one parameter is running economy and so one parameter is running economy and running economy is identified as looking
36:00running economy is identified as looking running economy is identified as looking at the VO2 level of the athletes as at the VO2 level of the athletes as at the VO2 level of the athletes as they're undergoing the treadmill test or they're undergoing the treadmill test or they're undergoing the treadmill test or the physical activity the physical activity the physical activity and then sort of correlating that and and then sort of correlating that and and then sort of correlating that and looking at running velocity so looking looking at running velocity so looking looking at running velocity so looking at the level of VO2 that the person at the level of VO2 that the person at the level of VO2 that the person reaches along with their running reaches along with their running reaches along with their running velocity and trying to look at both of velocity and trying to look at both of velocity and trying to look at both of these factors together to try and these factors together to try and these factors together to try and produce a value being running economy produce a value being running economy produce a value being running economy and then the other factor that they and then the other factor that they and then the other factor that they looked at is sort of biomechanical looked at is sort of biomechanical looked at is sort of biomechanical measurements and two of Interest measurements and two of Interest measurements and two of Interest although they did look at more but two although they did look at more but two although they did look at more but two of interest that they highlighted of interest that they highlighted of interest that they highlighted are stride length and straight angle and are stride length and straight angle and are stride length and straight angle and because the study is one that had a because the study is one that had a because the study is one that had a physical activity type of running that's physical activity type of running that's physical activity type of running that's why they measured stride length and why they measured stride length and why they measured stride length and stride angle as two factors stride angle as two factors stride angle as two factors so I will Begin by highlighting a little so I will Begin by highlighting a little so I will Begin by highlighting a little bit of the physical activity protocol bit of the physical activity protocol bit of the physical activity protocol that they underwent that they underwent that they underwent I think that really the the unique thing I think that really the the unique thing I think that really the the unique thing about this study is the fact that the about this study is the fact that the about this study is the fact that the physical activity protocol is one that
37:00physical activity protocol is one that physical activity protocol is one that is very organized and it is one that is very organized and it is one that is very organized and it is one that happened over stages and I think that happened over stages and I think that happened over stages and I think that it's very neat the way that they did it it's very neat the way that they did it it's very neat the way that they did it so the first thing that they did is that so the first thing that they did is that so the first thing that they did is that they had all participants undergo a they had all participants undergo a they had all participants undergo a training session training session training session so that training session is one that so that training session is one that so that training session is one that involved a warm-up involved a warm-up involved a warm-up and that warm-up was divided into two and that warm-up was divided into two and that warm-up was divided into two parts so 15 minutes of self-paced uh parts so 15 minutes of self-paced uh parts so 15 minutes of self-paced uh jogging or slow running jogging or slow running jogging or slow running and then after that it was five minutes and then after that it was five minutes and then after that it was five minutes of supervised of supervised of supervised of supervised of supervised of supervised physical activity physical activity physical activity under under of course the supervision of under under of course the supervision of under under of course the supervision of those investigators but then after that those investigators but then after that those investigators but then after that they took them into a stage where they they took them into a stage where they they took them into a stage where they had them do 10 times 500 500 meter runs had them do 10 times 500 500 meter runs had them do 10 times 500 500 meter runs and during these 500 meter runs the goal and during these 500 meter runs the goal and during these 500 meter runs the goal was to get the was to get the subjects was to get the was to get the subjects was to get the was to get the subjects up to 90 of their maximum heart rate up to 90 of their maximum heart rate up to 90 of their maximum heart rate that's pretty high intensity right so that's pretty high intensity right so that's pretty high intensity right so that's the training session but then that's the training session but then that's the training session but then that training session there was no that training session there was no that training session there was no measurement of any parameters it was measurement of any parameters it was measurement of any parameters it was most suggested kind of get the most suggested kind of get the most suggested kind of get the participants into the Zone almost and
38:00participants into the Zone almost and participants into the Zone almost and then 24 hours after that training then 24 hours after that training then 24 hours after that training session is when the actual data session is when the actual data session is when the actual data collection started collection started collection started so they had the first treadmill test and so they had the first treadmill test and so they had the first treadmill test and that and then that first treadmill test that and then that first treadmill test that and then that first treadmill test is one that involved the participants is one that involved the participants is one that involved the participants undergoing undergoing undergoing three stages or three sort of three stages or three sort of three stages or three sort of incremental speed runs that were uh incremental speed runs that were uh incremental speed runs that were uh pre-classified so there were 12 pre-classified so there were 12 pre-classified so there were 12 kilometers an hour 14 kilometers an hour kilometers an hour 14 kilometers an hour kilometers an hour 14 kilometers an hour and 16 kilometers an hour on the and 16 kilometers an hour on the and 16 kilometers an hour on the treadmill and of course they were treadmill and of course they were treadmill and of course they were looking at all these factors including looking at all these factors including looking at all these factors including VO2 level including for example VO2 level including for example VO2 level including for example biomechanical analyzes Etc et cetera Etc biomechanical analyzes Etc et cetera Etc biomechanical analyzes Etc et cetera Etc and then after that they also and then after that they also and then after that they also um after that treadmill test what they um after that treadmill test what they um after that treadmill test what they did is that one hour after the treadmill did is that one hour after the treadmill did is that one hour after the treadmill test they then had the intervention or test they then had the intervention or test they then had the intervention or lacked the Rev in K in the case of the lacked the Rev in K in the case of the lacked the Rev in K in the case of the passive recovery so they had the massage passive recovery so they had the massage passive recovery so they had the massage the massage was applied by again a the massage was applied by again a the massage was applied by again a certified massage therapist or a cold certified massage therapist or a cold certified massage therapist or a cold water immersion 10 minutes and 10 water immersion 10 minutes and 10 water immersion 10 minutes and 10 degrees Celsius and then after that they got them back
39:00and then after that they got them back uh they got them back the following day uh they got them back the following day uh they got them back the following day and then they had them do or 48 Hours and then they had them do or 48 Hours and then they had them do or 48 Hours rather and then they had them do the rather and then they had them do the rather and then they had them do the treadmill test treadmill test treadmill test this treadmill test was exactly the same this treadmill test was exactly the same this treadmill test was exactly the same but they then looked at the parameters but they then looked at the parameters but they then looked at the parameters after that recovery modality that after that recovery modality that after that recovery modality that happened one hour after the first happened one hour after the first happened one hour after the first Dreadful test and compared that between Dreadful test and compared that between Dreadful test and compared that between the first and the second days the first and the second days the first and the second days and there's also this I think are very and there's also this I think are very and there's also this I think are very very interesting and I think that it very interesting and I think that it very interesting and I think that it really speaks to some of the things that really speaks to some of the things that really speaks to some of the things that Andrew spoke about in that meta-analysis Andrew spoke about in that meta-analysis Andrew spoke about in that meta-analysis but I think that it also makes us but I think that it also makes us but I think that it also makes us question question question um sort of the you know the efficacy of um sort of the you know the efficacy of um sort of the you know the efficacy of cold water immersion in comparison with cold water immersion in comparison with cold water immersion in comparison with other modalities other modalities other modalities so one of the things that it did is that so one of the things that it did is that so one of the things that it did is that it found that massage therapy was it found that massage therapy was it found that massage therapy was actually significantly better than both actually significantly better than both actually significantly better than both cold water immersion and passive cold water immersion and passive cold water immersion and passive recovery and they found no significant recovery and they found no significant recovery and they found no significant difference between cold water immersion difference between cold water immersion difference between cold water immersion and passive recovery when it came to and passive recovery when it came to and passive recovery when it came to running economy and when it came to running economy and when it came to running economy and when it came to biomechanical measure measures biomechanical measure measures biomechanical measure measures but they did find that when it came to but they did find that when it came to but they did find that when it came to massage therapy so I think that that's
40:00massage therapy so I think that that's massage therapy so I think that that's really something that's interesting to really something that's interesting to really something that's interesting to look at because again I think that it look at because again I think that it look at because again I think that it really makes us think about okay is it really makes us think about okay is it really makes us think about okay is it really worth it for us to to do things really worth it for us to to do things really worth it for us to to do things like for example cold water immersion like for example cold water immersion like for example cold water immersion when we could consider other recovery when we could consider other recovery when we could consider other recovery modalities that could be potentially modalities that could be potentially modalities that could be potentially more beneficial than that and maybe I more beneficial than that and maybe I more beneficial than that and maybe I think it also makes us like think about think it also makes us like think about think it also makes us like think about like uh resources that are put into you like uh resources that are put into you like uh resources that are put into you know these recovery modalities things of know these recovery modalities things of know these recovery modalities things of that sort these are all questions that that sort these are all questions that that sort these are all questions that come to mind but I think we're going to come to mind but I think we're going to come to mind but I think we're going to touch on that later on in our discussion touch on that later on in our discussion touch on that later on in our discussion but it is really important that we but it is really important that we but it is really important that we um kind of think about that and I think um kind of think about that and I think um kind of think about that and I think that this paper does a really good job that this paper does a really good job that this paper does a really good job of doing so of doing so of doing so yeah no I think that's great because I yeah no I think that's great because I yeah no I think that's great because I think we're looking at cold water think we're looking at cold water think we're looking at cold water emergence especially in that City cold emergence especially in that City cold emergence especially in that City cold water immersion versus passive recovery water immersion versus passive recovery water immersion versus passive recovery but adding in a different sort of but adding in a different sort of but adding in a different sort of exercise sort of recovery modality and exercise sort of recovery modality and exercise sort of recovery modality and then looking at massage specifically then looking at massage specifically then looking at massage specifically like like like you know we see some of the improvements you know we see some of the improvements you know we see some of the improvements as you mentioned with regard to massage as you mentioned with regard to massage as you mentioned with regard to massage well that now that brings into the the well that now that brings into the the well that now that brings into the the the Forefront of of foam rolling right
41:00the Forefront of of foam rolling right the Forefront of of foam rolling right like something that you can do it's like something that you can do it's like something that you can do it's accessible at home and it's a I I accessible at home and it's a I I accessible at home and it's a I I consider foam rolling like a cheat form consider foam rolling like a cheat form consider foam rolling like a cheat form of a massage right so something you can of a massage right so something you can of a massage right so something you can do wherever you want so uh interesting do wherever you want so uh interesting do wherever you want so uh interesting study especially when you begin to sort study especially when you begin to sort study especially when you begin to sort of compare of compare of compare um uh cold water immersion with with all um uh cold water immersion with with all um uh cold water immersion with with all these different types of of recovery these different types of of recovery these different types of of recovery strategies so uh moving on now looking strategies so uh moving on now looking strategies so uh moving on now looking at sort of my last paper something I'm at sort of my last paper something I'm at sort of my last paper something I'm going to run through uh very quickly going to run through uh very quickly going to run through uh very quickly because I think sort of the the impact because I think sort of the the impact because I think sort of the the impact of the study holds a little bit more of the study holds a little bit more of the study holds a little bit more significance than than maybe some of the significance than than maybe some of the significance than than maybe some of the outcomes that they wanted to look at and outcomes that they wanted to look at and outcomes that they wanted to look at and certainly they looked at overall certainly they looked at overall certainly they looked at overall well-being as well but I'm just going to well-being as well but I'm just going to well-being as well but I'm just going to look at maybe the the performance aspect look at maybe the the performance aspect look at maybe the the performance aspect of this study specifically so shorten it of this study specifically so shorten it of this study specifically so shorten it up just a little bit up just a little bit up just a little bit um so it's titled the utilization of um so it's titled the utilization of um so it's titled the utilization of performance markers to establish the performance markers to establish the performance markers to establish the effectiveness of cold water immersion as effectiveness of cold water immersion as effectiveness of cold water immersion as a recovery modality in elite football a recovery modality in elite football a recovery modality in elite football and the aim of the study was to explore and the aim of the study was to explore and the aim of the study was to explore the effects of cold water immersion post the effects of cold water immersion post the effects of cold water immersion post fatiguing exercise on multiple fatiguing exercise on multiple fatiguing exercise on multiple performance parameters in Elite
42:00performance parameters in Elite performance parameters in Elite footballers compared to passive recovery footballers compared to passive recovery footballers compared to passive recovery during mid-competitive Seasons so during mid-competitive Seasons so during mid-competitive Seasons so um we're talking Elite athletes here and um we're talking Elite athletes here and um we're talking Elite athletes here and they're sort of definition for elite they're sort of definition for elite they're sort of definition for elite athletes was competing at the national athletes was competing at the national athletes was competing at the national or International level so certainly or International level so certainly or International level so certainly we're talking about the elite of the we're talking about the elite of the we're talking about the elite of the elite and I think this is important to elite and I think this is important to elite and I think this is important to look at because this is another subset look at because this is another subset look at because this is another subset of populations that maybe have maximized of populations that maybe have maximized of populations that maybe have maximized their performance capabilities to get to their performance capabilities to get to their performance capabilities to get to where they are so seeing if Coldwater where they are so seeing if Coldwater where they are so seeing if Coldwater Merchant has any sort of maybe a little Merchant has any sort of maybe a little Merchant has any sort of maybe a little bit of a benefit is is going to be bit of a benefit is is going to be bit of a benefit is is going to be interesting for them interesting for them interesting for them um the exercise was performed at room um the exercise was performed at room um the exercise was performed at room temperature so 21 degrees Celsius and temperature so 21 degrees Celsius and temperature so 21 degrees Celsius and sort of the objective measures that they sort of the objective measures that they sort of the objective measures that they wanted to look at were was eccentric wanted to look at were was eccentric wanted to look at were was eccentric hamstring strength isometric adductor hamstring strength isometric adductor hamstring strength isometric adductor strength skin surface temperature strength skin surface temperature strength skin surface temperature hamstring flexibility and as I mentioned hamstring flexibility and as I mentioned hamstring flexibility and as I mentioned the perception of well-being I'm going the perception of well-being I'm going the perception of well-being I'm going to stay more on sort of the strength and to stay more on sort of the strength and to stay more on sort of the strength and flexibility part uh with regard to the flexibility part uh with regard to the flexibility part uh with regard to the study because I think it holds some study because I think it holds some study because I think it holds some relevance as a as a performance sort of
43:00relevance as a as a performance sort of relevance as a as a performance sort of objective measure that we certainly need objective measure that we certainly need objective measure that we certainly need to look at and certainly the to look at and certainly the to look at and certainly the psychological side of of cold water psychological side of of cold water psychological side of of cold water versus another aspect and it opens up versus another aspect and it opens up versus another aspect and it opens up sort of a a whole other discussion that sort of a a whole other discussion that sort of a a whole other discussion that we can sort of do a 24-hour live stream we can sort of do a 24-hour live stream we can sort of do a 24-hour live stream on on on um like that's how that's how extensive um like that's how that's how extensive um like that's how that's how extensive it can get right so we'll keep it to the it can get right so we'll keep it to the it can get right so we'll keep it to the performance aspects of this performance aspects of this performance aspects of this um so yeah so Baseline data was um so yeah so Baseline data was um so yeah so Baseline data was collected collected collected um prior to the match um prior to the match um prior to the match um so pre-training um so pre-training um so pre-training um immediately following and then they um immediately following and then they um immediately following and then they looked at some of those intermediate looked at some of those intermediate looked at some of those intermediate time points but specifically the 24-hour time points but specifically the 24-hour time points but specifically the 24-hour time points so looking at the two groups time points so looking at the two groups time points so looking at the two groups that were randomly assigned so group one that were randomly assigned so group one that were randomly assigned so group one was the Cold Water immersion group and was the Cold Water immersion group and was the Cold Water immersion group and it was 11 minute of exposure to cold it was 11 minute of exposure to cold it was 11 minute of exposure to cold water immersion in 10 degrees Celsius of water immersion in 10 degrees Celsius of water immersion in 10 degrees Celsius of water water water um so very as you mentioned Muhammad um so very as you mentioned Muhammad um so very as you mentioned Muhammad very common within the literature to use very common within the literature to use very common within the literature to use something around the 10 minute 10 something around the 10 minute 10 something around the 10 minute 10 degrees marker for whatever reason and degrees marker for whatever reason and degrees marker for whatever reason and then this study importantly noteworthy then this study importantly noteworthy then this study importantly noteworthy looked at a whole body cooling up to the
44:00looked at a whole body cooling up to the looked at a whole body cooling up to the sternum level so not just looking at the sternum level so not just looking at the sternum level so not just looking at the the leg with with the respect to some of the leg with with the respect to some of the leg with with the respect to some of their objective measures was was just their objective measures was was just their objective measures was was just solely in the leg so it's pretty cool to solely in the leg so it's pretty cool to solely in the leg so it's pretty cool to see them apply that in sort of an ice see them apply that in sort of an ice see them apply that in sort of an ice bath bucket setting and then group two bath bucket setting and then group two bath bucket setting and then group two it was just the same length of time just it was just the same length of time just it was just the same length of time just no cold water immersion just sort of no cold water immersion just sort of no cold water immersion just sort of sitting and resting there sitting and resting there sitting and resting there um and yeah just jumping into the um and yeah just jumping into the um and yeah just jumping into the results real quick whereas it was results real quick whereas it was results real quick whereas it was actually quite interesting because you actually quite interesting because you actually quite interesting because you know we saw some improvements in know we saw some improvements in know we saw some improvements in hamstring strength hamstring strength hamstring strength but nothing and that's eccentric but nothing and that's eccentric but nothing and that's eccentric hamstring strength but nothing nothing hamstring strength but nothing nothing hamstring strength but nothing nothing with regard to isometric adductor with regard to isometric adductor with regard to isometric adductor strength and then nothing with regard to strength and then nothing with regard to strength and then nothing with regard to hamstring flexibility hamstring flexibility hamstring flexibility right so we're seeing sort of strength right so we're seeing sort of strength right so we're seeing sort of strength and proof and proof and proof adductor strength not improve certain adductor strength not improve certain adductor strength not improve certain certainly different types of certainly different types of certainly different types of contractions there and then hamstring contractions there and then hamstring contractions there and then hamstring flexibility not improved but we see the flexibility not improved but we see the flexibility not improved but we see the The Eccentric strength improve which is The Eccentric strength improve which is The Eccentric strength improve which is a form of lengthening right so it's a
45:00a form of lengthening right so it's a a form of lengthening right so it's a lengthening but we don't see anything in lengthening but we don't see anything in lengthening but we don't see anything in the hamstring flexibility so I found the hamstring flexibility so I found the hamstring flexibility so I found that's like quite interesting not only that's like quite interesting not only that's like quite interesting not only for that uh sort of those results but for that uh sort of those results but for that uh sort of those results but also the fact that we're beginning to also the fact that we're beginning to also the fact that we're beginning to look at some of these measures that we look at some of these measures that we look at some of these measures that we can look at like the first study that I can look at like the first study that I can look at like the first study that I looked at looked at a lot as some of looked at looked at a lot as some of looked at looked at a lot as some of these sort of metabolic markers these sort of metabolic markers these sort of metabolic markers um that we see in some of these um um that we see in some of these um um that we see in some of these um markers of muscle damage and markers of muscle damage and markers of muscle damage and inflammation you can't do that in a inflammation you can't do that in a inflammation you can't do that in a practical setting we're not going to be practical setting we're not going to be practical setting we're not going to be drawing blood ahead of our participants drawing blood ahead of our participants drawing blood ahead of our participants to see if we we've recovered better than to see if we we've recovered better than to see if we we've recovered better than than someone else but than someone else but than someone else but um certainly seeing it with regard to um certainly seeing it with regard to um certainly seeing it with regard to strength especially in soccer as well strength especially in soccer as well strength especially in soccer as well The Eccentric hamstring strength I think The Eccentric hamstring strength I think The Eccentric hamstring strength I think is very much important especially with is very much important especially with is very much important especially with regard to Sprint exercise because uh regard to Sprint exercise because uh regard to Sprint exercise because uh it's sort of sprinting for a free ball it's sort of sprinting for a free ball it's sort of sprinting for a free ball for example because you do see sort of for example because you do see sort of for example because you do see sort of Rapid lengthening of the hamstring Rapid lengthening of the hamstring Rapid lengthening of the hamstring muscle and certainly if you're stronger muscle and certainly if you're stronger muscle and certainly if you're stronger compared to weaker you might see reduced compared to weaker you might see reduced compared to weaker you might see reduced hamstring injuries so that's that's sort hamstring injuries so that's that's sort hamstring injuries so that's that's sort of the relevance of this study that I of the relevance of this study that I of the relevance of this study that I saw and uh yeah I thought this was sort
46:00saw and uh yeah I thought this was sort saw and uh yeah I thought this was sort of a good starting point for hopefully of a good starting point for hopefully of a good starting point for hopefully other sports and and sort of research to other sports and and sort of research to other sports and and sort of research to look at different different aspects look at different different aspects look at different different aspects because again we're looking at soccer because again we're looking at soccer because again we're looking at soccer and it's yes it's predominantly aerobic and it's yes it's predominantly aerobic and it's yes it's predominantly aerobic but we're starting to see it maybe a but we're starting to see it maybe a but we're starting to see it maybe a little a mix of some of those anaerobic little a mix of some of those anaerobic little a mix of some of those anaerobic spurts with with regard to it so it's spurts with with regard to it so it's spurts with with regard to it so it's cool to see some of these studies look cool to see some of these studies look cool to see some of these studies look at look at different measures so yeah yeah totally and I think again like the yeah totally and I think again like the fact that these studies are are quite um fact that these studies are are quite um fact that these studies are are quite um extensive in terms of like you know extensive in terms of like you know extensive in terms of like you know looking at all these factors and trying looking at all these factors and trying looking at all these factors and trying to compare them together I think speaks to compare them together I think speaks to compare them together I think speaks to the fact that uh this topic is one to the fact that uh this topic is one to the fact that uh this topic is one that is getting the interest of many that is getting the interest of many that is getting the interest of many people involved in the field of exercise people involved in the field of exercise people involved in the field of exercise physiology just because of the fact that physiology just because of the fact that physiology just because of the fact that it's becoming a more prominent recovery it's becoming a more prominent recovery it's becoming a more prominent recovery modality and as you mentioned I mean it modality and as you mentioned I mean it modality and as you mentioned I mean it is the most common recovery modality uh is the most common recovery modality uh is the most common recovery modality uh within the population of elite athletes within the population of elite athletes within the population of elite athletes right now so it's quite a quite a nice right now so it's quite a quite a nice right now so it's quite a quite a nice topic for us to explore and continue topic for us to explore and continue topic for us to explore and continue exploring so the third paper the fourth
47:00exploring so the third paper the fourth exploring so the third paper the fourth paper rather uh that we're talking about paper rather uh that we're talking about paper rather uh that we're talking about and highlighting here today is the and highlighting here today is the and highlighting here today is the evaluation of passive recovery cold evaluation of passive recovery cold evaluation of passive recovery cold water immersion and contrast baths for water immersion and contrast baths for water immersion and contrast baths for Recovery as measured by game Recovery as measured by game Recovery as measured by game performances markers between two performances markers between two performances markers between two simulated games of Rugby Union simulated games of Rugby Union simulated games of Rugby Union so what this study is doing is that it so what this study is doing is that it so what this study is doing is that it it had 24 male uh athletes well-trained it had 24 male uh athletes well-trained it had 24 male uh athletes well-trained athletes of course rugby players athletes of course rugby players athletes of course rugby players um and what it did is that it tried to um and what it did is that it tried to um and what it did is that it tried to compare three things so try to compare compare three things so try to compare compare three things so try to compare passive recovery again which is doing passive recovery again which is doing passive recovery again which is doing nothing nothing nothing and then uh try to compare cold water and then uh try to compare cold water and then uh try to compare cold water immersion as well with contrast immersion as well with contrast immersion as well with contrast treatment and what they mean by contrast treatment and what they mean by contrast treatment and what they mean by contrast treatment here treatment here treatment here is taking athletes putting them in cold is taking athletes putting them in cold is taking athletes putting them in cold water and then taking them and putting water and then taking them and putting water and then taking them and putting them in warm water them in warm water them in warm water and that's about it so cold water warm and that's about it so cold water warm and that's about it so cold water warm water right water right water right and what they did and and what they and what they did and and what they and what they did and and what they tried to sort of look at here is their
48:00tried to sort of look at here is their tried to sort of look at here is their performance I mean you know they looked performance I mean you know they looked performance I mean you know they looked at so many different performance markers at so many different performance markers at so many different performance markers but I think that for the sake of our but I think that for the sake of our but I think that for the sake of our time and just to make sure that everyone time and just to make sure that everyone time and just to make sure that everyone is sort of on the same board when in is sort of on the same board when in is sort of on the same board when in terms of understanding this topic we're terms of understanding this topic we're terms of understanding this topic we're going to be highlighting whether they going to be highlighting whether they going to be highlighting whether they talked about performance improving or talked about performance improving or talked about performance improving or not improving not improving not improving so uh The Divide of this or rather the so uh The Divide of this or rather the so uh The Divide of this or rather the um okay the details of how these um okay the details of how these um okay the details of how these treatment modalities or recovery treatment modalities or recovery treatment modalities or recovery modalities were used is that with cold modalities were used is that with cold modalities were used is that with cold water immersion water immersion water immersion they ran them through two times a five they ran them through two times a five they ran them through two times a five minutes in 10 degrees Celsius water minutes in 10 degrees Celsius water minutes in 10 degrees Celsius water right so taking them putting them in right so taking them putting them in right so taking them putting them in cold water for two times five minutes cold water for two times five minutes cold water for two times five minutes and then in terms of contrast treatment and then in terms of contrast treatment and then in terms of contrast treatment they ran them through five cycles of 10 they ran them through five cycles of 10 they ran them through five cycles of 10 degrees 38 degrees degrees 38 degrees degrees 38 degrees uh water immersion or hydrotherapy as uh water immersion or hydrotherapy as uh water immersion or hydrotherapy as they call them right so you put in five they call them right so you put in five they call them right so you put in five cycles of putting them in 10 degrees cycles of putting them in 10 degrees cycles of putting them in 10 degrees water 38 degrees water right after each water 38 degrees water right after each water 38 degrees water right after each other other other and then after that of course for
49:00and then after that of course for and then after that of course for passive recovery passive recovery was passive recovery passive recovery was passive recovery passive recovery was just 15 minutes of sitting in what they just 15 minutes of sitting in what they just 15 minutes of sitting in what they call call call normothermic uh conditions so that is normothermic uh conditions so that is normothermic uh conditions so that is just room temperature so you sit down do just room temperature so you sit down do just room temperature so you sit down do nothing for 15 minutes nothing for 15 minutes nothing for 15 minutes so basically what this study looks at or so basically what this study looks at or so basically what this study looks at or what they conclude at the end is that what they conclude at the end is that what they conclude at the end is that there is improved recovery there is improved recovery there is improved recovery in both the cold water immersion and the in both the cold water immersion and the in both the cold water immersion and the contrast condition the contrast contrast condition the contrast contrast condition the contrast treatment condition in comparison of treatment condition in comparison of treatment condition in comparison of course with passive recovery I think course with passive recovery I think course with passive recovery I think that this is very again peculiar because that this is very again peculiar because that this is very again peculiar because it really shows us some of these sort of it really shows us some of these sort of it really shows us some of these sort of intricacies that go into understanding intricacies that go into understanding intricacies that go into understanding this because now we're not talking only this because now we're not talking only this because now we're not talking only about sort of cold water we're talking about sort of cold water we're talking about sort of cold water we're talking about contrast and and that is something about contrast and and that is something about contrast and and that is something that actually some athletes have applied that actually some athletes have applied that actually some athletes have applied in the past and I I think that Andrea in the past and I I think that Andrea in the past and I I think that Andrea can kind of maybe highlight to us a can kind of maybe highlight to us a can kind of maybe highlight to us a little bit about you know some of the little bit about you know some of the little bit about you know some of the ways that that was uh done in the past ways that that was uh done in the past ways that that was uh done in the past but I do know if some athletes for but I do know if some athletes for but I do know if some athletes for example like professional athletes that example like professional athletes that example like professional athletes that actually speak of all the glories of actually speak of all the glories of actually speak of all the glories of doing contrast therapy in comparison
50:00doing contrast therapy in comparison doing contrast therapy in comparison with cold water which is again something with cold water which is again something with cold water which is again something that makes you think about well is it that makes you think about well is it that makes you think about well is it cold water specifically or is it just cold water specifically or is it just cold water specifically or is it just the shock that the body is exposed to or the shock that the body is exposed to or the shock that the body is exposed to or what is it exactly but again this paper what is it exactly but again this paper what is it exactly but again this paper just says that there is improved just says that there is improved just says that there is improved performance so that's something to keep performance so that's something to keep performance so that's something to keep in mind in mind in mind but I think this really makes me think but I think this really makes me think but I think this really makes me think about some of the about some of the about some of the um questions here of of the practicality um questions here of of the practicality um questions here of of the practicality of using cold water of using cold water of using cold water and I think that this will bring us into and I think that this will bring us into and I think that this will bring us into this discussion topic in particular this discussion topic in particular this discussion topic in particular which is that should coaches let's say which is that should coaches let's say which is that should coaches let's say for example in uh professional teams or for example in uh professional teams or for example in uh professional teams or what have you should they be integrating what have you should they be integrating what have you should they be integrating cold water into the recovery of their cold water into the recovery of their cold water into the recovery of their athletes athletes athletes especially considering and and you know especially considering and and you know especially considering and and you know Andrew you you highlighted this huge Andrew you you highlighted this huge Andrew you you highlighted this huge variability that we have in these papers variability that we have in these papers variability that we have in these papers and especially when it comes to the and especially when it comes to the and especially when it comes to the timing especially when it comes to for timing especially when it comes to for timing especially when it comes to for example the paper where I talked about example the paper where I talked about example the paper where I talked about specifically like how massages seem to specifically like how massages seem to specifically like how massages seem to work even better than cold water is it work even better than cold water is it work even better than cold water is it actually practical for coaches to be
51:00actually practical for coaches to be actually practical for coaches to be investing time and money into cold water investing time and money into cold water investing time and money into cold water immersion when the variability seems so immersion when the variability seems so immersion when the variability seems so high and the and the effectiveness of it high and the and the effectiveness of it high and the and the effectiveness of it compared to other recovery modalities compared to other recovery modalities compared to other recovery modalities seems to be questionable seems to be questionable seems to be questionable yeah it's it's a it's a sort of an yeah it's it's a it's a sort of an yeah it's it's a it's a sort of an intricate question to to look at because intricate question to to look at because intricate question to to look at because you know your papers and I like your you know your papers and I like your you know your papers and I like your papers because papers because papers because um my third paper that I looked at and um my third paper that I looked at and um my third paper that I looked at and especially the first one actually especially the first one actually especially the first one actually um it was just looking at cold water um it was just looking at cold water um it was just looking at cold water immersion versus passive recovery immersion versus passive recovery immersion versus passive recovery whereas your papers actually included uh whereas your papers actually included uh whereas your papers actually included uh different sort of forms of recovery that different sort of forms of recovery that different sort of forms of recovery that could also be used so contrast and then could also be used so contrast and then could also be used so contrast and then also massage also massage also massage suggests that there's so many out there suggests that there's so many out there suggests that there's so many out there um that's why I don't think we can um that's why I don't think we can um that's why I don't think we can solely sort of rely on cold water solely sort of rely on cold water solely sort of rely on cold water immersion as the the immediate sort of immersion as the the immediate sort of immersion as the the immediate sort of go-to recovery modality for for athletes go-to recovery modality for for athletes go-to recovery modality for for athletes especially looking at it from the especially looking at it from the especially looking at it from the standpoint that you know in professional standpoint that you know in professional standpoint that you know in professional sports and I'll speak to professional sports and I'll speak to professional sports and I'll speak to professional sports uh sort of the four major ones
52:00sports uh sort of the four major ones sports uh sort of the four major ones like Hockey baseball football like Hockey baseball football like Hockey baseball football um um like those Sports like those Sports like those Sports are a mix of these systems right that are a mix of these systems right that are a mix of these systems right that the interplay and intertwine of some of the interplay and intertwine of some of the interplay and intertwine of some of these energy systems that you know we these energy systems that you know we these energy systems that you know we don't fully know what happens in Sprint don't fully know what happens in Sprint don't fully know what happens in Sprint exercise so anaerobic exercise but exercise so anaerobic exercise but exercise so anaerobic exercise but basketball includes some of the basketball includes some of the basketball includes some of the anaerobic exercise so I think it would anaerobic exercise so I think it would anaerobic exercise so I think it would be it would almost be with regard to be it would almost be with regard to be it would almost be with regard to implementation and the practicality as a implementation and the practicality as a implementation and the practicality as a strength and conditioning coach or an strength and conditioning coach or an strength and conditioning coach or an athletic therapist or any sort of form athletic therapist or any sort of form athletic therapist or any sort of form of not only Rehabilitation but also of not only Rehabilitation but also of not only Rehabilitation but also recovery it would almost be a bad recovery it would almost be a bad recovery it would almost be a bad practice to to advocate for it practice to to advocate for it practice to to advocate for it especially knowing that it's not especially knowing that it's not especially knowing that it's not although it is cheap you just throw ice although it is cheap you just throw ice although it is cheap you just throw ice in cold water in a tub and then you tell in cold water in a tub and then you tell in cold water in a tub and then you tell your your athlete to go in there we your your athlete to go in there we your your athlete to go in there we don't really know what's going on don't really know what's going on don't really know what's going on um I think with regard to recovery I um I think with regard to recovery I um I think with regard to recovery I mean act for Recovery has been around mean act for Recovery has been around mean act for Recovery has been around for for so long for for so long for for so long um it's sort of the um it's sort of the um it's sort of the from where I come from and what I sort
53:00from where I come from and what I sort from where I come from and what I sort of advocated for it for my athletes when of advocated for it for my athletes when of advocated for it for my athletes when I worked with them it was active I worked with them it was active I worked with them it was active recovery it was it was do something recovery it was it was do something recovery it was it was do something sub-maximal get some some of those sub-maximal get some some of those sub-maximal get some some of those aerobic oxygenated benefits going on aerobic oxygenated benefits going on aerobic oxygenated benefits going on within your working muscles clear some within your working muscles clear some within your working muscles clear some of those metabolic byproducts to some of of those metabolic byproducts to some of of those metabolic byproducts to some of those waste products those waste products those waste products um you know spent five ten minutes doing um you know spent five ten minutes doing um you know spent five ten minutes doing that and then we'll send you on your way that and then we'll send you on your way that and then we'll send you on your way as opposed to just doing absolutely as opposed to just doing absolutely as opposed to just doing absolutely nothing nothing the cold tub gets a little bit more the cold tub gets a little bit more the cold tub gets a little bit more tricky tricky tricky um um because again it's so new uh and and because again it's so new uh and and because again it's so new uh and and it's yeah it's and as you mentioned like it's yeah it's and as you mentioned like it's yeah it's and as you mentioned like we don't really know what what the what we don't really know what what the what we don't really know what what the what to what extent it is uh we don't even to what extent it is uh we don't even to what extent it is uh we don't even know the mechanisms and I think that's know the mechanisms and I think that's know the mechanisms and I think that's why it's bad practice to apply because why it's bad practice to apply because why it's bad practice to apply because again we we don't know the the relation again we we don't know the the relation again we we don't know the the relation to some of these mechanisms that reduce to some of these mechanisms that reduce to some of these mechanisms that reduce soreness or reduce muscle damage or soreness or reduce muscle damage or soreness or reduce muscle damage or inflammation or any anything like that inflammation or any anything like that inflammation or any anything like that so so um all we can all we really have to go um all we can all we really have to go um all we can all we really have to go off of right now with it is a lot of the off of right now with it is a lot of the off of right now with it is a lot of the the perceived Notions that it gives the perceived Notions that it gives the perceived Notions that it gives athletes athletes um and then that also brings up another
54:00um and then that also brings up another um and then that also brings up another question of like and and like with question of like and and like with question of like and and like with regard to if I'm speaking to an athlete regard to if I'm speaking to an athlete regard to if I'm speaking to an athlete like if it's improving your performance like if it's improving your performance like if it's improving your performance to what you feel like it is so if I ask to what you feel like it is so if I ask to what you feel like it is so if I ask you on a scale of one to ten do you feel you on a scale of one to ten do you feel you on a scale of one to ten do you feel like you're better today than if you like you're better today than if you like you're better today than if you didn't do it and they say yes I win like didn't do it and they say yes I win like didn't do it and they say yes I win like I feel 10 10 out of 10 better I feel 10 10 out of 10 better I feel 10 10 out of 10 better you know after the cold tub then it gets you know after the cold tub then it gets you know after the cold tub then it gets into the question of like into the question of like into the question of like is that gonna help them you know what I is that gonna help them you know what I is that gonna help them you know what I mean like it just sort of their mean like it just sort of their mean like it just sort of their psychological feeling gonna help them psychological feeling gonna help them psychological feeling gonna help them and and certainly brings upon the the and and certainly brings upon the the and and certainly brings upon the the question of the placebo effect of cold question of the placebo effect of cold question of the placebo effect of cold water immersion and whether the impact water immersion and whether the impact water immersion and whether the impact of the placebo effect if it is present I of the placebo effect if it is present I of the placebo effect if it is present I mean it's a very tricky question because mean it's a very tricky question because mean it's a very tricky question because again it's very new right with regard to again it's very new right with regard to again it's very new right with regard to cold water immersion and everything that cold water immersion and everything that cold water immersion and everything that sort of happens and as you said it's sort of happens and as you said it's sort of happens and as you said it's just like the immediate shock of the just like the immediate shock of the just like the immediate shock of the body and you're like oh my God I feel so body and you're like oh my God I feel so body and you're like oh my God I feel so much better but in reality it's actually much better but in reality it's actually much better but in reality it's actually doing absolutely nothing or it's doing absolutely nothing or it's doing absolutely nothing or it's actually hurting performance but I guess actually hurting performance but I guess actually hurting performance but I guess maybe could you speak on some of maybe maybe could you speak on some of maybe maybe could you speak on some of maybe the impact of the placebo effect with
55:00the impact of the placebo effect with the impact of the placebo effect with regard to this regard to this regard to this yeah I think like you know the peculiar yeah I think like you know the peculiar yeah I think like you know the peculiar thing to me and I think you know to our thing to me and I think you know to our thing to me and I think you know to our listeners who are a little bit more listeners who are a little bit more listeners who are a little bit more involved with exercise and exercise involved with exercise and exercise involved with exercise and exercise physiology and I think you know with the physiology and I think you know with the physiology and I think you know with the both of us and some of the people that both of us and some of the people that both of us and some of the people that we speak with we speak with we speak with I think that a common theme with an I think that a common theme with an I think that a common theme with an exercise physiology is just a difficulty exercise physiology is just a difficulty exercise physiology is just a difficulty of placebo of adding a placebo treatment of placebo of adding a placebo treatment of placebo of adding a placebo treatment because some of these treatments are because some of these treatments are because some of these treatments are just like to your face like for example just like to your face like for example just like to your face like for example um you're either in a tub with ice and um you're either in a tub with ice and um you're either in a tub with ice and water or you're not it's a tough one to water or you're not it's a tough one to water or you're not it's a tough one to blame blame blame it's a tough one to Blind right like it's a tough one to Blind right like it's a tough one to Blind right like it's a tough it's like okay you're it's a tough it's like okay you're it's a tough it's like okay you're either in this or you're not in this you either in this or you're not in this you either in this or you're not in this you know what I mean so in a way it's it's know what I mean so in a way it's it's know what I mean so in a way it's it's just what it is right but I think that just what it is right but I think that just what it is right but I think that it is also a part of our understanding it is also a part of our understanding it is also a part of our understanding nonetheless nonetheless nonetheless because if the athlete feels better because if the athlete feels better because if the athlete feels better and then all of a sudden they start and then all of a sudden they start and then all of a sudden they start performing better as a result of feeling performing better as a result of feeling performing better as a result of feeling better then maybe a coach would be like better then maybe a coach would be like better then maybe a coach would be like you know what they just feel better they
56:00you know what they just feel better they you know what they just feel better they can just perform better whatever it is can just perform better whatever it is can just perform better whatever it is but I think if we're speaking to the but I think if we're speaking to the but I think if we're speaking to the science to sort of the performance science to sort of the performance science to sort of the performance parameters I think that that's really parameters I think that that's really parameters I think that that's really what matters at the end of the day what matters at the end of the day what matters at the end of the day because again you know through that because again you know through that because again you know through that meta-analysis that you spoke about at meta-analysis that you spoke about at meta-analysis that you spoke about at the start the start the start um the rate of perceived perceived um the rate of perceived perceived um the rate of perceived perceived exertion or sort of the the the the the exertion or sort of the the the the the exertion or sort of the the the the the feeling of being tired that athletes feeling of being tired that athletes feeling of being tired that athletes have based on the studies highlighted have based on the studies highlighted have based on the studies highlighted there it seems to be something that has there it seems to be something that has there it seems to be something that has improved with cold water immersion but improved with cold water immersion but improved with cold water immersion but then when we look at the specifics like then when we look at the specifics like then when we look at the specifics like Forest production strength uh yeah the Forest production strength uh yeah the Forest production strength uh yeah the time for example the cold water is time for example the cold water is time for example the cold water is applied etc etc these are all things applied etc etc these are all things applied etc etc these are all things that are very variable sometimes it's that are very variable sometimes it's that are very variable sometimes it's detriments right that are it's detriments right that are it's detriments right that are it's detrimental to the performance of the detrimental to the performance of the detrimental to the performance of the muscle sometimes it improves it very muscle sometimes it improves it very muscle sometimes it improves it very variable very conflicting so yes maybe variable very conflicting so yes maybe variable very conflicting so yes maybe athletes might feel better and yes that athletes might feel better and yes that athletes might feel better and yes that might be as a result of the placebo might be as a result of the placebo might be as a result of the placebo effect but I think if we're really effect but I think if we're really effect but I think if we're really trying to get something that will be trying to get something that will be trying to get something that will be practical and at the same time align
57:00practical and at the same time align practical and at the same time align with the science and aligns with with the science and aligns with with the science and aligns with what we understand about exercise what we understand about exercise what we understand about exercise physiology physiology physiology and really make sure that we're giving and really make sure that we're giving and really make sure that we're giving athletes something that will actually athletes something that will actually athletes something that will actually improve their performance improve their performance improve their performance then maybe cold water immersion is not then maybe cold water immersion is not then maybe cold water immersion is not the greatest but but I do see why the the greatest but but I do see why the the greatest but but I do see why the placebo effect is very huge because placebo effect is very huge because placebo effect is very huge because again it's very difficult to Blind at again it's very difficult to Blind at again it's very difficult to Blind at subjects to whether or not they're put subjects to whether or not they're put subjects to whether or not they're put in an ice bath yeah and it's also very in an ice bath yeah and it's also very in an ice bath yeah and it's also very difficult for us to try and difficult for us to try and difficult for us to try and differentiate in between well if they differentiate in between well if they differentiate in between well if they feel better then they're going to feel better then they're going to feel better then they're going to perform better but are they actually perform better but are they actually perform better but are they actually performing better that that's the performing better that that's the performing better that that's the question that I think remains I don't question that I think remains I don't question that I think remains I don't think so we we definitely come at it think so we we definitely come at it think so we we definitely come at it from a researcher perspective where like from a researcher perspective where like from a researcher perspective where like we want to know like what what's it we want to know like what what's it we want to know like what what's it doing like what is cold water immersion doing like what is cold water immersion doing like what is cold water immersion doing that is influencing improvements doing that is influencing improvements doing that is influencing improvements or not and I think you know Ty to tie it or not and I think you know Ty to tie it or not and I think you know Ty to tie it all back to sort of uh rounding and form all back to sort of uh rounding and form all back to sort of uh rounding and form and sort of Full Circle here like there and sort of Full Circle here like there and sort of Full Circle here like there certainly is two parts to this right
58:00certainly is two parts to this right certainly is two parts to this right there's the researcher side that wants there's the researcher side that wants there's the researcher side that wants to know like what is happening what is to know like what is happening what is to know like what is happening what is the mechanism involved and then there's the mechanism involved and then there's the mechanism involved and then there's the the coach and athlete side of things the the coach and athlete side of things the the coach and athlete side of things where it's just like the coach would be where it's just like the coach would be where it's just like the coach would be like like to the athlete how do you feel today do to the athlete how do you feel today do to the athlete how do you feel today do you feel better do you feel refreshed you feel better do you feel refreshed you feel better do you feel refreshed and if the athlete goes yeah I feel so and if the athlete goes yeah I feel so and if the athlete goes yeah I feel so much better you know hopping out of the much better you know hopping out of the much better you know hopping out of the cold tub yesterday then the coach is cold tub yesterday then the coach is cold tub yesterday then the coach is probably going to be like well I want probably going to be like well I want probably going to be like well I want the athlete to have that mentality as the athlete to have that mentality as the athlete to have that mentality as opposed to like I feel sluggish I feel opposed to like I feel sluggish I feel opposed to like I feel sluggish I feel tired I feel fatigued tired I feel fatigued tired I feel fatigued um even if even if there is no um even if even if there is no um even if even if there is no physiological difference but if there's physiological difference but if there's physiological difference but if there's sort of a an emotional and psychological sort of a an emotional and psychological sort of a an emotional and psychological difference and its benefits and favors difference and its benefits and favors difference and its benefits and favors cold water immersion then the coach cold water immersion then the coach cold water immersion then the coach might be like well I don't really care might be like well I don't really care might be like well I don't really care about the mechanisms I just know my about the mechanisms I just know my about the mechanisms I just know my athletes ready to go today athletes ready to go today athletes ready to go today right and I think the coach is going to right and I think the coach is going to right and I think the coach is going to be like I want that so let's get 50 cult be like I want that so let's get 50 cult be like I want that so let's get 50 cult tubs in in our in a recovery room right tubs in in our in a recovery room right tubs in in our in a recovery room right like you know that that that's pretty like you know that that that's pretty like you know that that that's pretty cool types that everyone needs yeah so cool types that everyone needs yeah so cool types that everyone needs yeah so just ice lined up ice lined up ice just ice lined up ice lined up ice just ice lined up ice lined up ice machines everywhere but that sort of machines everywhere but that sort of machines everywhere but that sort of speaks to the two sides of this and that speaks to the two sides of this and that speaks to the two sides of this and that maybe speaks to why it is so popular is
59:00maybe speaks to why it is so popular is maybe speaks to why it is so popular is because because because you know how I like to look at a lot of you know how I like to look at a lot of you know how I like to look at a lot of strength and conditioning facilities and strength and conditioning facilities and strength and conditioning facilities and and you see sort of a lot of these and you see sort of a lot of these and you see sort of a lot of these professional sports and even Collegiate professional sports and even Collegiate professional sports and even Collegiate Sports sort of adopting these recovery Sports sort of adopting these recovery Sports sort of adopting these recovery rooms that have designated cold tubs rooms that have designated cold tubs rooms that have designated cold tubs right but as researchers looking at it right but as researchers looking at it right but as researchers looking at it we don't know what the mechanism is like we don't know what the mechanism is like we don't know what the mechanism is like we don't know whether it's just a like we don't know whether it's just a like we don't know whether it's just a like as you mentioned a placebo effect or if as you mentioned a placebo effect or if as you mentioned a placebo effect or if there actually something that's going on there actually something that's going on there actually something that's going on that's deeper rooted that needs to be that's deeper rooted that needs to be that's deeper rooted that needs to be looked at and identified and looked at and identified and looked at and identified and but I mean it's popular we know it's but I mean it's popular we know it's but I mean it's popular we know it's popular popular popular um I I'd be lying if I said that I um I I'd be lying if I said that I um I I'd be lying if I said that I haven't done five minutes in a cold haven't done five minutes in a cold haven't done five minutes in a cold shower before right so like I think shower before right so like I think shower before right so like I think we've all sort of tried whether it's it we've all sort of tried whether it's it we've all sort of tried whether it's it doesn't have to be necessary cold now doesn't have to be necessary cold now doesn't have to be necessary cold now but turning the shower uh temperature but turning the shower uh temperature but turning the shower uh temperature watered all the way down to cold and watered all the way down to cold and watered all the way down to cold and just seeing what it feels like it's a just seeing what it feels like it's a just seeing what it feels like it's a shock to the body shock to the body shock to the body um but I think we've all sort of been um but I think we've all sort of been um but I think we've all sort of been there so yeah it's an interesting topic there so yeah it's an interesting topic there so yeah it's an interesting topic something I'm passionate about and again something I'm passionate about and again something I'm passionate about and again something I could talk for hours about something I could talk for hours about
1:00something I could talk for hours about but but but um only a short amount of time so uh so um only a short amount of time so uh so um only a short amount of time so uh so yeah yeah yeah anything else to add or are you well no anything else to add or are you well no anything else to add or are you well no I I think yeah I think I think this was I I think yeah I think I think this was I I think yeah I think I think this was quite comprehensive I think we we really quite comprehensive I think we we really quite comprehensive I think we we really covered a lot when it comes to cold covered a lot when it comes to cold covered a lot when it comes to cold water immersion and uh it's it's really water immersion and uh it's it's really water immersion and uh it's it's really an interesting topic it's really an interesting topic it's really an interesting topic it's really something that I think needs a lot of something that I think needs a lot of something that I think needs a lot of research so there are a lot of questions research so there are a lot of questions research so there are a lot of questions to be answered there's a lot of things to be answered there's a lot of things to be answered there's a lot of things to be explored but I think that to be explored but I think that to be explored but I think that nonetheless the research that exists nonetheless the research that exists nonetheless the research that exists right now sets the the basis for these right now sets the the basis for these right now sets the the basis for these questions that will be produced in the questions that will be produced in the questions that will be produced in the future and maybe trying to do better future and maybe trying to do better future and maybe trying to do better than what previous than what previous than what previous research articles or research projects research articles or research projects research articles or research projects have done when it comes to answering have done when it comes to answering have done when it comes to answering some of these burning questions that some of these burning questions that some of these burning questions that exist with cold water immersion yes and exist with cold water immersion yes and exist with cold water immersion yes and like you mentioned I think it's that's like you mentioned I think it's that's like you mentioned I think it's that's the foundation for future work and and the foundation for future work and and the foundation for future work and and I'm happy to be a small little sliver of I'm happy to be a small little sliver of I'm happy to be a small little sliver of that Future Works so I'm interested to that Future Works so I'm interested to that Future Works so I'm interested to see what sort of happens in the future see what sort of happens in the future see what sort of happens in the future but uh with that we thank you guys for but uh with that we thank you guys for but uh with that we thank you guys for listening and watching to our fourth listening and watching to our fourth listening and watching to our fourth episode of bare bones physiology we're
1:01episode of bare bones physiology we're episode of bare bones physiology we're sort of getting up and at it now so sort of getting up and at it now so sort of getting up and at it now so we're getting to the to the hang of we're getting to the to the hang of we're getting to the to the hang of things things things um uh next episode in two weeks time um uh next episode in two weeks time um uh next episode in two weeks time will be led by Muhammad so looking will be led by Muhammad so looking will be led by Muhammad so looking forward to that and uh yeah thank you forward to that and uh yeah thank you forward to that and uh yeah thank you all for joining Take Care thank you all for joining Take Care thank you all for joining Take Care thank you [Music] [Music] thank you thank you [Music]