Cold Water Immersion Offers No Functional or Perceptual Benefit Compared to a Sham Intervention During a Resistance Training Program

Context:An athlete’s ability to recover quickly is important when there is limited time between training and competition. As such, recovery strategies are commonly used to expedite the recovery process.Purpose:To determine the effectiveness of both cold-water immersion (CWI) and contrast water therapy (CWT) compared with control on short-term recovery (<4 h) after a single full-body resistance-training session.Methods:Thirteen men (age 26 ± 5 y, weight 79 ± 7 kg, height 177 ± 5 cm) were assessed for perceptual (fatigue and soreness) and performance measures (maximal voluntary isometric contraction [MVC] of the knee extensors, weighted and unweighted countermovement jumps) before and immediately after the training session. Subjects then completed 1 of three 14-min recovery strategies (CWI, CWT, or passive sitting [CON]), with the perceptual and performance measures reassessed immediately, 2 h, and 4 h postrecovery.Results:Peak torque during MVC and jump performance were significantly decreased (P < .05) after the resistance-training session and remained depressed for at least 4 h postrecovery in all conditions. Neither CWI nor CWT had any effect on perceptual or performance measures over the 4-h recovery period.Conclusions:CWI and CWT did not improve short-term (<4-h) recovery after a conventional resistance-training session.

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Cold water immersion attenuates anabolic signaling and skeletal muscle fiber hypertrophy, but not strength gain, following whole-body resistance training

Journal of Applied Physiology ◽

10.1152/japplphysiol.00127.2019 ◽

2019 ◽

Vol 127 (5) ◽

pp. 1403-1418 ◽

Cited By ~ 7

Author(s):

Jackson J. Fyfe ◽

James R. Broatch ◽

Adam J. Trewin ◽

Erik D. Hanson ◽

Christos K. Argus ◽

...

Keyword(s):

Skeletal Muscle ◽

Resistance Training ◽

Protein Content ◽

Muscle Fiber ◽

Cold Water ◽

Water Immersion ◽

Cold Water Immersion ◽

Post Exercise ◽

Leg Press ◽

Before And After

We determined the effects of cold water immersion (CWI) on long-term adaptations and post-exercise molecular responses in skeletal muscle before and after resistance training. Sixteen men (22.9 ± 4.6 y; 85.1 ± 17.9 kg; mean ± SD) performed resistance training (3 day/wk) for 7 wk, with each session followed by either CWI [15 min at 10°C, CWI (COLD) group, n = 8] or passive recovery (15 min at 23°C, control group, n = 8). Exercise performance [one-repetition maximum (1-RM) leg press and bench press, countermovement jump, squat jump, and ballistic push-up], body composition (dual X-ray absorptiometry), and post-exercise (i.e., +1 and +48 h) molecular responses were assessed before and after training. Improvements in 1-RM leg press were similar between groups [130 ± 69 kg, pooled effect size (ES): 1.53 ± 90% confidence interval (CI) 0.49], whereas increases in type II muscle fiber cross-sectional area were attenuated with CWI (−1,959 ± 1,675 µM2 ; ES: −1.37 ± 0.99). Post-exercise mechanistic target of rapamycin complex 1 signaling (rps6 phosphorylation) was blunted for COLD at post-training (POST) +1 h (−0.4-fold, ES: −0.69 ± 0.86) and POST +48 h (−0.2-fold, ES: −1.33 ± 0.82), whereas basal protein degradation markers (FOX-O1 protein content) were increased (1.3-fold, ES: 2.17 ± 2.22). Training-induced increases in heat shock protein (HSP) 27 protein content were attenuated for COLD (−0.8-fold, ES: −0.94 ± 0.82), which also reduced total HSP72 protein content (−0.7-fold, ES: −0.79 ± 0.57). CWI blunted resistance training-induced muscle fiber hypertrophy, but not maximal strength, potentially via reduced skeletal muscle protein anabolism and increased catabolism. Post-exercise CWI should therefore be avoided if muscle hypertrophy is desired. NEW & NOTEWORTHY This study adds to existing evidence that post-exercise cold water immersion attenuates muscle fiber growth with resistance training, which is potentially mediated by attenuated post-exercise increases in markers of skeletal muscle anabolism coupled with increased catabolism and suggests that blunted muscle fiber growth with cold water immersion does not necessarily translate to impaired strength development.

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Comparison of the Effects of Electrical Stimulation and Cold-Water Immersion on Muscle Soreness After Resistance Exercise

Journal of Sport Rehabilitation ◽

10.1123/jsr.2013-0113 ◽

2015 ◽

Vol 24 (2) ◽

pp. 99-108 ◽

Cited By ~ 8

Author(s):

Adam R. Jajtner ◽

Jay R. Hoffman ◽

Adam M. Gonzalez ◽

Phillip R. Worts ◽

Maren S. Fragala ◽

...

Keyword(s):

Electrical Stimulation ◽

Resistance Training ◽

Resistance Exercise ◽

Cold Water ◽

Vastus Lateralis ◽

Water Immersion ◽

Average Power ◽

High Volume ◽

Cold Water Immersion ◽

Peak Performance

Context:Resistance training is a common form of exercise for competitive and recreational athletes. Enhancing recovery from resistance training may improve the muscle-remodeling processes, stimulating a faster return to peak performance.Objective:To examine the effects of 2 different recovery modalities, neuromuscular electrical stimulation (NMES) and cold-water immersion (CWI), on performance and biochemical and ultrasonographic measures.Participants:Thirty resistance-trained men (23.1 ± 2.9 y, 175.2 ± 7.1 cm, 82.1 ± 8.4 kg) were randomly assigned to NMES, CWI, or control (CON).Design and Setting:All participants completed a high-volume lower-body resistance-training workout on d 1 and returned to the human performance laboratory 24 (24H) and 48 h (48H) postexercise for follow-up testing.Measures:Blood samples were obtained preexercise (PRE) and immediately (IP), 30 min (30P), 24 h (24H), and 48 h (48H) post. Subjects were examined for performance changes in the squat exercise (total repetitions and average power per repetition), biomarkers of inflammation, and changes in cross-sectional area and echo intensity (EI) of the rectus femoris (RF) and vastus lateralis muscles.Results:No differences between groups were observed in the number of repetitions (P = .250; power: P = .663). Inferential-based analysis indicated that increases in C-reactive protein concentrations were likely increased by a greater magnitude after CWI compared with CON, while NMES possibly decreased more than CON from IP to 24H. Increases in interleukin-10 concentrations between IP and 30P were likely greater in CWI than NMES but not different from CON. Inferential-based analysis of RF EI indicated a likely decrease for CWI between IP and 48H. No other differences between groups were noted in any other muscle-architecture measures.Conclusions:Results indicated that CWI induced greater increases in pro- and anti-inflammatory markers, while decreasing RF EI, suggesting that CWI may be effective in enhancing short-term muscle recovery after high-volume bouts of resistance exercise.

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Pengaruh cold water immersion terhadap laktat, nyeri otot, fleksibilitas dan tingkat stres pasca latihan intensitas sub maksimal

Jurnal Keolahragaan ◽

10.21831/jk.v8i1.30573 ◽

2020 ◽

Vol 8 (1) ◽

Author(s):

Moh Nanang Himawan Kusuma ◽

Muh. Syafei ◽

Saryono Saryono ◽

Wildan Qohar

Keyword(s):

Resistance Training ◽

High Intensity ◽

Cold Water ◽

Water Immersion ◽

Cold Water Immersion ◽

T Test ◽

Bivariate Analysis ◽

Cross Sectional ◽

Paired Sample ◽

Lactate Levels

Weight Training adalah metode latihan untuk meningkatkan kekuatan dan kinerja neuromuskular melalui proses hyperthropy, namun juga meningkatkan produksi Laktat, menyebabkan inflamasi otot, menggangu metabolisme tubuh sehingga menurunkan performa. Stimulus dingin pada Cold Water Immersion dapat mengurangi laju metabolisme, menyerap suhu jaringan lokal, menurunkan kepekaan saraf dan mengurangi rasa nyeri sehingga menurunkan resiko terjadinya cidera musculoskeletal dan kelainan metabolisme. Penelitian ini bertujuan menguji Pengaruh Cold Water Immersion 5°C (CWI5°C) terhadap Laktat pada Darah, Nyeri Otot, Fleksibilitas dan Tingkat Stress pasca Latihan Berbeban Intensitas Sub Maksimal. Pre- dan Posttest menggunakan Kelompok Kontrol dengan pendekatan Cross Sectional. Sebanyak 15 Sampel kelompok Eksperimen diberikan CWI5°C selama 15 menit setelah Latihan Berbeban, sedangkan 15 Sampel Kelompok Kontrol menggunakan Metode Statis Stretching (SS) salama 15 menit. Uji prasarat menggunakan Shapiro-wilk, sedangkan Analisa Bivariate menggunakan Paired Sample T-test dan Independent Sample T-tes. hasil yang didapatkan bahwa metode CWI5°C lebih cepat menurunkan Kadar Laktat (t=2.32±0.27, p=0,001), mengurangi Nyeri Otot (t=5.32±1.07, p=0,003) dan menurunkan Stress (t=13.02±1.27, p=0,001), sedangkan SS meningkatkan Fleksibilitas (t=17.98±2.76, p=0,001). Dapat disimpulkan Cold Water Immersion suhu 5°C selama 15 menit mempercepat Proses Recovery, mengurangi Inflamasi Otot dan menurunkan Stress, sedangkan Statis Stretching meningkatkan Fleksibilitas setelah Latihan Berbeban Intensitas Sub Maksimal. AbstractStrength is one of the main components of bio-motor affecting the development of other physical components. Strength training improves strength and neuromuscular coordination, muscle hypertrophy, contrary causes physical stressor, muscle inflammation, produce muscular disease, increases lactate levels, interferes body metabolism, thus decreases performance. Appropriate recovery methods can prevent over-training, musculoskeletal injuries, stress levels. The study examines the effect of cold water immersion 5°C (CWI5°C) on blood lactate, muscle soreness, flexibility, and stress level after high-intensity resistance training. The study design was pre- and posttest using a cross-sectional approach with a control group. It gave selected 15 samples treated with CWI5°C for 15 minutes directly after high-intensity resistance training, while control samples with static stretching for 15 minutes. The prerequisite test uses Shapiro-Wilk, while the bivariate analysis uses paired sample T-test and independent sample T-test. The prerequisite test uses Shapiro-Wilk, while the bivariate analysis uses paired sample T-test and independent sample T-test. The results showed there were significant differences between the two groups (p=0.001). The CWI-5 C method recover lactate levels faster (p = 0.001), reduces muscle pain (p=0.003), decrease stress (p=0.002), while SS increase muscle flexibility (p=0.001). We can conclude that 15°C cold water immersion for 15 minutes accelerates recovery, reduce muscle inflammation and stress level, while static stretching increases flexibility after high-intensity resistance training.

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Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review

Frontiers in Sports and Active Living ◽

10.3389/fspor.2021.660291 ◽

2021 ◽

Vol 3 ◽

Author(s):

Aaron C. Petersen ◽

Jackson J. Fyfe

Keyword(s):

Skeletal Muscle ◽

Resistance Training ◽

Cold Water ◽

Water Immersion ◽

Cold Water Immersion ◽

Post Exercise ◽

Training Adaptations ◽

Physiological Adaptations ◽

Underlying Mechanisms

Post-exercise cold-water immersion (CWI) is a popular recovery modality aimed at minimizing fatigue and hastening recovery following exercise. In this regard, CWI has been shown to be beneficial for accelerating post-exercise recovery of various parameters including muscle strength, muscle soreness, inflammation, muscle damage, and perceptions of fatigue. Improved recovery following an exercise session facilitated by CWI is thought to enhance the quality and training load of subsequent training sessions, thereby providing a greater training stimulus for long-term physiological adaptations. However, studies investigating the long-term effects of repeated post-exercise CWI instead suggest CWI may attenuate physiological adaptations to exercise training in a mode-specific manner. Specifically, there is evidence post-exercise CWI can attenuate improvements in physiological adaptations to resistance training, including aspects of maximal strength, power, and skeletal muscle hypertrophy, without negatively influencing endurance training adaptations. Several studies have investigated the effects of CWI on the molecular responses to resistance exercise in an attempt to identify the mechanisms by which CWI attenuates physiological adaptations to resistance training. Although evidence is limited, it appears that CWI attenuates the activation of anabolic signaling pathways and the increase in muscle protein synthesis following acute and chronic resistance exercise, which may mediate the negative effects of CWI on long-term resistance training adaptations. There are, however, a number of methodological factors that must be considered when interpreting evidence for the effects of post-exercise CWI on physiological adaptations to resistance training and the potential underlying mechanisms. This review outlines and critiques the available evidence on the effects of CWI on long-term resistance training adaptations and the underlying molecular mechanisms in skeletal muscle, and suggests potential directions for future research to further elucidate the effects of CWI on resistance training adaptations.

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Cold Water Immersion Reduces Chronic Resistance Training-Induced Adaptation

Medicine & Science in Sports & Exercise ◽

10.1249/01.mss.0000493923.19651.1b ◽

2014 ◽

Vol 46 ◽

pp. 246 ◽

Cited By ~ 1

Author(s):

Llion A. Roberts ◽

Truls Raastad ◽

David Cameron-Smith ◽

Jeff S. Coombes ◽

Jonathan M. Peake

Keyword(s):

Resistance Training ◽

Cold Water ◽

Water Immersion ◽

Cold Water Immersion

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Effect of Cold-Water Immersion on Elbow Flexors Muscle Thickness After Resistance Training

The Journal of Strength and Conditioning Research ◽

10.1519/jsc.0000000000002322 ◽

2018 ◽

Vol 32 (3) ◽

pp. 756-763 ◽

Cited By ~ 1

Author(s):

Filipe Matos ◽

Eduardo B. Neves ◽

Claudio Rosa ◽

Victor M. Reis ◽

Francisco Saavedra ◽

...

Keyword(s):

Resistance Training ◽

Cold Water ◽

Water Immersion ◽

Muscle Thickness ◽

Cold Water Immersion ◽

Elbow Flexors

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Patient Involvement in Treatment Decision Making Can Help or Hinder Placebo Analgesia

Zeitschrift für Psychologie ◽

10.1027/2151-2604/a000179 ◽

2014 ◽

Vol 222 (3) ◽

pp. 165-170 ◽

Cited By ~ 2

Author(s):

Andrew L. Geers ◽

Jason P. Rose ◽

Stephanie L. Fowler ◽

Jill A. Brown

Keyword(s):

Patient Involvement ◽

Cold Water ◽

Prior Experience ◽

Water Immersion ◽

Treatment Decision ◽

Cold Water Immersion ◽

Not Given ◽

Placebo Analgesia ◽

Treatment Decision Making ◽

Immersion Experience

Experiments have found that choosing between placebo analgesics can reduce pain more than being assigned a placebo analgesic. Because earlier research has shown prior experience moderates choice effects in other contexts, we tested whether prior experience with a pain stimulus moderates this placebo-choice association. Before a cold water pain task, participants were either told that an inert cream would reduce their pain or they were not told this information. Additionally, participants chose between one of two inert creams for the task or they were not given choice. Importantly, we also measured prior experience with cold water immersion. Individuals with prior cold water immersion experience tended to display greater placebo analgesia when given choice, whereas participants without this experience tended to display greater placebo analgesia without choice. Prior stimulus experience appears to moderate the effect of choice on placebo analgesia.

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Thermoregulatory responses to cold water at different times of day

Journal of Applied Physiology ◽

10.1152/jappl.1999.87.1.243 ◽

1999 ◽

Vol 87 (1) ◽

pp. 243-246 ◽

Cited By ~ 7

Author(s):

John W. Castellani ◽

Andrew J. Young ◽

James E. Kain ◽

Michael N. Sawka

Keyword(s):

Cold Water ◽

Water Immersion ◽

Early Morning ◽

Cold Water Immersion ◽

Time Of Day ◽

Mean Skin Temperature ◽

Mean Body Temperature ◽

Metabolic Heat ◽

Body Temperature Change ◽

The Mean

This study examined how time of day affects thermoregulation during cold-water immersion (CWI). It was hypothesized that the shivering and vasoconstrictor responses to CWI would differ at 0700 vs. 1500 because of lower initial core temperatures (Tcore) at 0700. Nine men were immersed (20°C, 2 h) at 0700 and 1500 on 2 days. No differences ( P > 0.05) between times were observed for metabolic heat production (M˙, 150 W ⋅ m−2), heat flow (250 W ⋅ m−2), mean skin temperature (T sk, 21°C), and the mean body temperature-change in M˙(ΔM˙) relationship. Rectal temperature (Tre) was higher ( P < 0.05) before (Δ = 0.4°C) and throughout CWI during 1500. The change in Tre was greater ( P < 0.05) at 1500 (−1.4°C) vs. 0700 (−1.2°C), likely because of the higher Tre-T skgradient (0.3°C) at 1500. These data indicate that shivering and vasoconstriction are not affected by time of day. These observations raise the possibility that CWI may increase the risk of hypothermia in the early morning because of a lower initial Tcore.

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