Increasingly, the integration of cold exposure techniques into exercise routines has garnered considerable attention. Not without reason - cold exposure offers a wide array of benefits for your body and mind, not least for exercise recovery and potential performance enhancement.
We dive into these benefits, exploring specifically how cold exposure can enhance muscle retention and development for individuals wanting to optimize their physical performance. Unfortunately, it’s not as simple as just taking a cold shower following every workout.
What Options Do I Have for Cold Exposure?
You can use cold therapy in your daily routine in various ways, depending on what you prefer and what resources you have. Options include cold showers, immersing yourself in cold water (ice baths), or trying local or whole-body cryotherapy.
Cold Water Immersion (Ice Baths)
Ice baths, also known as cold water immersion therapy or cold plunge, have been a part of wellness practices for centuries. It involves immersing your body, partially or entirely, in cold water at around 5-15°C / 40-60°F for 1-20 minutes.
Cold Showers
Cold showers are a more accessible form of cold therapy that can be easily incorporated into your daily routine. Simply turn the water temperature to the coldest setting - typically it can go no lower than 10°C / 50°F. Typical exposure time should be in the range of 30-90 seconds.
Cryotherapy
Cryotherapy is a modern adaptation of cold therapy that utilizes a cooling chamber, typically less than a couple cubic meters in size, to expose the body to temperatures in the range of -60°-120°C / -140°-248°F for 2-3 minutes at a time.
Which Method is Best?
All the above methods can trigger the cold shock response, leading to the benefits described. However, they are not all created equal as research indicates that ice baths may be most effective in maximizing benefits.
To dive more into the topic check out our posts on ice baths vs. cold showers and ice baths vs cryotherapy.
Do Ice Baths Enhance Exercise Recovery?
Ice baths are commonly used to enhance exercise recovery and performance. Research on its effects after exercise shows varied results, likely due to factors like the type of exercise, endurance or resistance, and the timing of cold exposure - before, after, or later after exercise.
Studies indicate that cold exposure right after resistance training might hinder muscle adaptations. However, after endurance exercises like cycling or running, cold exposure could enhance muscle recovery and performance.
Cold Exposure and Resistance Exercise
Resistance training aims to boost strength and muscle size, prompting the question: can exposure to cold aid muscle growth after intense workouts?
Recent research on the impact of cold water immersion following resistance training has revealed somewhat discouraging results. It appears that immediate exposure to cold, particularly in the initial moments after training, might hinder the development of muscle mass and strength gains.
One study, comparing cold water immersion with active recovery (light intensity workouts) after 12 weeks of strength training, found that cold water immersion reduced long-term muscle mass and strength gains [2]. It also slowed down the activation of important proteins and cells in the muscles for up to 2 days after exercise.
Another study examined male students post-strength training where one leg was submerged in cold water after each session. Both legs showed significant strength improvements though the cooled leg consistently showed slightly worse results [6].
The research suggests that cold exposure right after strength training reduces muscle growth. This conclusion aligns with numerous other studies employing different approaches [1, 3, 4, 5, 7].
A key factor determining whether cold exposure for muscle recovery is beneficial or detrimental is timing of exposure. Research suggests that delaying cold exposure by an hour or more could turn these results upside down and actually enhance recovery from resistance exercise.
In a study one where cold therapy was applied 1 hour post exercise, participants showed reduced pain and increased strength compared to the control group, hinting at potential benefits of delayed exposure [8].
Takeaway: The connection between cold exposure and strength exercises is complex, with varied outcomes based on factors like timing, temperature, and type of exposure. A cautious approach would avoid subjecting your muscles to temperatures below 15°C / 60°F within an hour after strength training sessions.
Cold Exposure and Endurance Exercise
Cold exposure is particularly popular with athletes in the endurance (cardio) space as a method to enhance recovery and performance.
Looking at the science, the results look more promising than for resistance exercise. Notably, running and cycling have displayed noteworthy results in improving muscle recovery following cold exposure therapy.
Research indicates that submerging the body in cold water between 5-15°C / 40-60°F substantially reduces muscle soreness and inflammation, particularly when applied within an hour post-exercise.
One study comparing cryotherapy, infrared and passive recovery after a trail run found that cryotherapy helped muscles recover in just 1 hour while passive recovery showed no significant recovery and infrared helped muscles recover in 24 hours [9].
In another study, elite cyclists engaging in consistent cold water immersion sessions over an extended period experienced tangible improvements. These included a 4.4% increase in average sprint power, a 3% enhancement in repeat cycling performance, and a 2.7% boost in overall power [10].
Several studies have reported comparable effects on recovery, muscle soreness, and reduction in post-exercise fatigue following cold exposure. However, none of these studies have found a connection between cold water exposure and reductions in muscle damage [11, 12, 13].
Takeaway: The combination of endurance exercise and cold exposure shows a lot of promise by mitigating soreness and enhancing recovery. Though there is limited evidence cold exposure reduces muscle damage.
Routine to Get Started
There is no single routine or straightforward answer to when and how to incorporate cold exposure into your exercise regimen.
Safety First: Avoid dangerous water and hyperventilation; start with warmer temperatures. Read our write-up on the potential dangers of cold therapy here.
Timing:
Resistance exercise: The benefits of cold exposure are unclear. Caution is advised and cold exposure should be no sooner than 1 hour post-exercise.
Endurance exercise: The benefits seem clearer, though more research is required. Indications are that cold exposure can be done anytime after exercise, and that immediate cold exposure does more good than harm.
Duration & Frequency: Few of the studies detailed duration, but general recommendations are 1-5 minutes for full-body immersion and 30-90 seconds for cold showers.
Temperature: No fixed temperature; aim for "really cold but bearable" (around 5-15°C) - for cold showers this typically means as cold as the shower can go.
While these steps are optimized for muscle development and exercise recovery, cold therapy offers other significant benefits with the right routine as explained in our ice bath routines guide.
Cold Exposure's Impact on Exercise
Cold exposure and resistance exercise have a complex relationship, with timing and type of exposure playing a critical role. Cold water immersion immediately after strength training may hinder muscle growth, while delayed exposure could enhance recovery. For endurance exercise, cold exposure is more promising, with studies showing faster muscle recovery and improved performance.
When you're ready to take the plunge, check out our review of the best value and premium ice bath tubs.
Frequently Asked Questions
Why Do Athletes Take Ice Baths?
Athletes use ice baths to alleviate muscle soreness and inflammation after intense workouts. The cold temperature constricts blood vessels, reducing swelling and flushing out waste products. This practice aids in quicker recovery, enabling athletes to train consistently and perform at their best.
Should Ice Baths Be Taken Before or After Exercise?
Ice baths are generally recommended after exercise, particularly for endurance activities, to aid in muscle recovery and reduce soreness. They are not commonly used before exercise as they may limit muscle performance. Immediate post-resistance exercise ice baths should be avoided to prevent hindering muscle growth.
Can Ice Baths Accelerate Muscle Growth?
Ice baths can potentially hinder muscle growth if taken immediately after strength training by reducing the activation of proteins and cells in the muscles. Delayed cold exposure, at least an hour after exercise, may instead enhance recovery without impeding muscle development.
How Do Ice Baths Enhance Muscle Recovery?
Ice baths are effective in reducing symptoms of delayed onset muscle soreness (DOMS), such as pain and stiffness, particularly after endurance activities like running or cycling. They work by constricting blood vessels, slowing blood flow, and reducing inflammation.
Are Ice Baths Effective for Delayed Onset Muscle Soreness (DOMS)?
Yes, ice baths can significantly alleviate DOMS, experienced hours to days after strenuous exercise, by reducing muscle pain and stiffness. This makes them a common practice for muscle recovery after sports competitions.
How Long Should You Soak in an Ice Bath for Muscle Recovery?
For muscle recovery, a soak in an ice bath should generally last between 1 to 5 minutes. Beginners should start with durations below 1 minute, gradually increasing as they adapt. Longer durations do not necessarily offer more benefits and may increase hypothermia risk.
Can Regular Ice Baths Improve Athletic Performance?
Regular ice baths, particularly after endurance exercises, may improve athletic performance. They have been shown to reduce muscle soreness, enhance cellular processes like mitochondrial biogenesis, and possibly improve subsequent endurance exercise performance.
What Is the Ideal Temperature for an Ice Bath for Muscle Recovery?
The optimal temperature for ice baths is typically between 5 to 15 degrees Celsius (40 to 59 degrees Fahrenheit). This range is sufficient to stimulate recovery while minimizing discomfort and risks of cold-related injuries.
What Are the Risks Associated with Ice Baths?
Risks of ice baths include hypothermia, frostbite, or cardiovascular stress, especially with excessively cold water or prolonged immersion. It's crucial to start with shorter and warmer baths and build tolerance gradually. Consulting a healthcare professional before starting is advisable, especially for those with health concerns.
Is Cold Exposure Good for Crossfit Recovery?
Cold exposure can be beneficial for CrossFit recovery,including reducing inflammation, improving blood flow, and alleviating muscle soreness. However, the timing of cold exposure is important, and it is best to delay it for at least an hour after resistance exercise. For endurance exercise, cold water immersion has been shown to be more effective when applied within an hour post-exercise.
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