Health
Is it beneficial to plunge into icy water after a workout?
From ice bucket challenges to polar regions, people are embracing being immersed like ice or immersed in icy waters to raise money for their favorite causes. But can cold water immersion bring about benefits other than funding?
Studies show that ice-like water can have a positive effect on recovery after exercise by reducing inflammation and pain. It also helps build resilience, rebalance your nervous system, and improve your cognitive function and mood.
What is the basics of immersion in cold water?
A cold plunge or cold water soak involves submerging partially or completely in cold water for several minutes at a time. It's as easy as sitting in a tub filled with cold water and ice cubes or jumping into a cold lake or ocean. You can also go to the cold plunge centre or create or buy your own cold plunge tank. This can cost up to $20,000 with all the options.
Avoid plunging into ice-like waters where currents are present in rivers and other rivers, so that they are not trapped downstream or under ice.
The water should be 50 f or cold. Note that the frozen lake water is much colder. Therefore, it is recommended to measure the temperature before diving in. A plunge can be done as a single consecutive session or multiple sessions with breaks between sessions. The cold water plunger usually starts at 30 seconds to 1 minute, working for up to 5-10 minutes at a time.
Researchers still determine the optimal process and timing for cold water immersion sessions.
You can spike coldly every day. However, if you do it after training, your daily plunge can undermine the possibility of long-term performance improvements.
What are the benefits of working out recovery and athletic performance?
A study on cold water soaking found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities. Less damage reduces inflammation, which helps reduce pain and restore body performance the next day.
These benefits may be the result of rapid contraction of blood vessels due to cold water. Coldness can cause reactions within the body, such as decreased metabolic activity, altered hormone production and blood flow, and activating the immune system.
What are the drawbacks of cold plunge?
The most obvious drawbacks are cold and discomfort, but frequently reported by Planger, but regular exposure makes them more comfortable and tolerant of the cold. Depending on your environment, such as plunging into ice or snowy lakes, you could also be at risk of frostbite. If it's cold outdoors, make sure towels and warm clothing are close to your hands, as too long can lead to hypothermia.
For athletes, cold water immersion can affect different types of training in a variety of ways. For those engaged in resistance training, cold water can lower the molecular signaling pathways that are normally activated after exercise. This can hinder long-term improvements in strength, muscle growth and performance. However, cold soaking is not likely to have a similar negative effect on endurance training.
If you want to try cold soaking, start by consulting with a professional, such as a sports medicine specialist, swooping appropriately and following the appropriate protocol. If you have any risk factors associated with cardiovascular diseases, such as hypertension, consult your primary care provider or cardiologist.
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