Taking an icy dip for your health requires bravery and the power of the mind. Personally, I prefer a hot bath or a warm shower to a cold plunge, but I’ve seen the growing research on the benefits of cold therapy, including a protective effect against obesity, cardiovascular disease, and a range of metabolic conditions. Additional research suggests cold water immersion can reduce stress, improve mood, and potentially slow the progression of neurodegenerative conditions.
With all the positive benefits of cold plunges, I was surprised to hear about the recent research on how cold plunges impact muscle recovery and blood flow following a workout. Let’s take a look.
In a study published in Medicine & Science in Sports & Exercise, researchers wanted to understand how the muscles responded to different recovery types after cold water immersion. The study involved 12 healthy, active adults who performed a resistance workout. The adults were split into two groups: Ice bath and passive recovery. The ice bath group immersed one leg in the icy water and the other in room-temperature water for 20 minutes after the resistance workout.
Participants took 45 grams of carbohydrates and 20 grams of amino acids following their selected recovery session. The researchers wanted to understand how efficiently their bodies used those aminos for rebuilding muscle.
The researchers concluded ice baths restrict blood flow, which could hamper recovery if the muscles are cooled too soon following a workout. Using muscle biopsies, the researchers determined that cooling the muscles right after working out decreased blood flow by almost 70% and slashed amino acid delivery to those muscles by 30%. Interestingly, the researchers noted that overall nutrient transport slowed for over three hours.
It’s important to keep in mind that this study is small and only included 12 healthy males, which doesn’t reflect the broader population. Also, most health professionals and cold therapy advocates don’t recommend taking that icy dip for more than about 10 minutes at a time, and this study involved a 20-minute immersion.
We also can’t ignore and throw away the mounting research on the health benefits of cold water therapy. The Russians are on to something, and dipping into the iciness is a significant aspect of their culture; many Christian Russians plunge into freezing water on January 19th during the Orthodox Epiphany holiday.
More research is needed, but we don’t need to forget cold therapy altogether. Many cold dippers wait several hours or a day after a workout before descending into the iciness to avoid inhibiting long-term muscle growth and recovery. Some cold-water therapy advocates suggest avoiding ice baths right after a marathon, resistance training, or a high-intensity workout.
I definitely get a “runner’s high,” and I feel more focused and grounded after exercise. I tend to work more productively and efficiently even after a shorter workout, especially if I really get my muscles moving and my heart pumping.
Research on the benefits of exercise is mounting, including for your brain health. For example, researchers found that those who engage in aerobic fitness training have increased brain volumes and white and gray matter. Gray matter is crucial for mental functions, emotions, memory, and movement. Research also reveals that doing cardio exercise protects your blood-brain barrier from oxidative stress and boosts your brain health. In a huge recent study, researchers wanted to explore if exercise could help the symptoms of ADHD, varying age groups, and more. Let’s check out the research.
Sometimes, we just need to take time off training for different reasons, from vacationing to switching our focus to other life tasks, to-dos, family time, and unexpected challenges. When you’re trying to get serious results in the gym, you might be wary of taking too many rest days, and the thought of not pumping iron for two or three weeks might have you reaching for the dumbbells. Will taking a few weeks off training really hold you back from optimizing muscle growth and power? Let’s look at the research.
The study
Running feels natural, human, and refreshing. Plus, it’s one of the most accessible and rewarding types of physical exercise. I love simply feeling the breeze on my face and being out in nature. Even if it’s just my neighborhood, it feels energizing going jogging or running by the vibrant rose and flower bushes and tall, enchanting trees draping Spanish moss.
When I took a running hiatus, I felt like a beginner starting out again. I’d forgotten my proper technique, and it took some time to harness the power of my mind to keep going and fine-tuning my running form.
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