scholarly journals Cold-water immersion combined with active recovery is equally as effective as active recovery during 10 weeks of high-intensity combined strength and endurance training in men

2019 ◽  
Vol 11 (1) ◽  
pp. 189-192
Author(s):  
Ritva S. Taipale ◽  
Johanna K. Ihalainen ◽  
Phillip J. Jones ◽  
Antti A. Mero ◽  
Keijo Häkkinen ◽  
...  
Keyword(s):  
Endurance Training ◽  
High Intensity ◽  
Cold Water ◽  
Water Immersion ◽  
Training Session ◽  
Serum Testosterone ◽  
Cold Water Immersion ◽  
Active Recovery ◽  
Recovery Method ◽  
Running Time

SummaryStudy aim: The purpose of this study was to compare the effects of cold-water immersion (CWI) vs. active recovery performed after each individual strength and endurance training session over a 10-week period of high-intensity combined strength and endurance training.Materials and methods: Seventeen healthy men completed 10 weeks of high-intensity combined strength and endurance training. One group (AR, n = 10) completed active recovery that included 15 minutes of running at 30–40% VO2max after every strength training session while the other group (CWI, n = 7) completed 5 minutes of active recovery (at the same intensity as the AR group) followed by 10 minutes of cold-water (12 ± 1°C) immersion. During CWI, the subjects were seated passively during the 10 minutes of cold-water immersion and the water level remained just below the pectoral muscles. Muscle strength and power were measured by isometric bilateral, 1 repetition maximum, leg press (ISOM LP) and countermovement jump (CMJ) height. Endurance performance was measured by a 3000 m running time trial. Serum testosterone, cortisol, and IGF-1 were assessed from venous blood samples.Results: ISOM LP and CMJ increased significantly over the training period, but 3000 m running time increased only marginally. Serum testosterone, cortisol, and IGF-1 remained unchanged over the intervention period. No differences between the groups were observed.Conclusions: AR and CWI were equally effective during 10 weeks of high-intensity combined strength and endurance training. Thus, physically active individuals participating in high-intensity combined strength and endurance training should use the recovery method they prefer.

scholarly journals Cold water immersion enhances recovery of submaximal muscle function after resistance exercise

2014 ◽  
Vol 307 (8) ◽  
pp. R998-R1008 ◽  
Author(s):  
Llion A. Roberts ◽  
Kazunori Nosaka ◽  
Jeff S. Coombes ◽  
Jonathan M. Peake
Keyword(s):  
Resistance Exercise ◽  
High Intensity ◽  
Muscle Function ◽  
Cold Water ◽  
Water Immersion ◽  
Venous Blood ◽  
Cold Water Immersion ◽  
Active Recovery ◽  
Physically Active ◽  
Training Adaptations

We investigated the effect of cold water immersion (CWI) on the recovery of muscle function and physiological responses after high-intensity resistance exercise. Using a randomized, cross-over design, 10 physically active men performed high-intensity resistance exercise followed by one of two recovery interventions: 1) 10 min of CWI at 10°C or 2) 10 min of active recovery (low-intensity cycling). After the recovery interventions, maximal muscle function was assessed after 2 and 4 h by measuring jump height and isometric squat strength. Submaximal muscle function was assessed after 6 h by measuring the average load lifted during 6 sets of 10 squats at 80% of 1 repetition maximum. Intramuscular temperature (1 cm) was also recorded, and venous blood samples were analyzed for markers of metabolism, vasoconstriction, and muscle damage. CWI did not enhance recovery of maximal muscle function. However, during the final three sets of the submaximal muscle function test, participants lifted a greater load ( P < 0.05, Cohen's effect size: 1.3, 38%) after CWI compared with active recovery. During CWI, muscle temperature decreased ∼7°C below postexercise values and remained below preexercise values for another 35 min. Venous blood O2 saturation decreased below preexercise values for 1.5 h after CWI. Serum endothelin-1 concentration did not change after CWI, whereas it decreased after active recovery. Plasma myoglobin concentration was lower, whereas plasma IL-6 concentration was higher after CWI compared with active recovery. These results suggest that CWI after resistance exercise allows athletes to complete more work during subsequent training sessions, which could enhance long-term training adaptations.

Is active recovery during cold water immersion better than active or passive recovery in thermoneutral water for postrecovery high-intensity sprint interval performance?

2020 ◽  
Vol 45 (3) ◽  
pp. 251-257
Author(s):  
Daryl M.G. Hurrie ◽  
Gordon G. Giesbrecht
Keyword(s):  
High Intensity ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Active Recovery ◽  
Mean Power ◽  
Passive Recovery ◽  
Tn 92 ◽  
Baseline Values ◽  
Better Than

High-intensity exercise is impaired by increased esophageal temperature (Tes) above 38 °C and/or decreased muscle temperature. We compared the effects of three 30-min recovery strategies following a first set of three 30-s Wingate tests (set 1), on a similar postrecovery set of Wingate tests (set 2). Recovery conditions were passive recovery in thermoneutral (34 °C) water (Passive-TN) and active recovery (underwater cycling; ∼33% maximum power) in thermoneutral (Active-TN) or cold (15 °C) water (Active-C). Tes rose for all conditions by the end of set 1 (∼1.0 °C). After recovery, Tes returned to baseline in both Active-C and Passive-TN but remained elevated in Active-TN (p < 0.05). At the end of set 2, Tes was lower in Active-C (37.2 °C) than both Passive-TN (38.1 °C) and Active-TN (38.8 °C) (p < 0.05). From set 1 to 2 mean power did not change with Passive-TN (+0.2%), increased with Active-TN (+2.4%; p < 0.05), and decreased with Active-C (–3.2%; p < 0.05). Heart rate was similar between conditions throughout, except at end-recovery; it was lower in Passive-TN (92 beats·min−1) than both exercise conditions (Active-TN, 126 beats·min−1; Active-C, 116 beats·min−1) (p < 0.05). Although Active-C significantly reduced Tes, the best postrecovery performance occurred with Active-TN. Novelty An initial set of 3 Wingates increased Tes to ∼38 °C. Thirty minutes of Active-C was well tolerated, and decreased Tes and blood lactate to baseline values, but decreased subsequent Wingate performance.

scholarly journals Effects of cold water immersion and active recovery on hemodynamics and recovery of muscle strength following resistance exercise

2015 ◽  
Vol 309 (4) ◽  
pp. R389-R398 ◽  
Author(s):  
Llion A. Roberts ◽  
Makii Muthalib ◽  
Jamie Stanley ◽  
Glen Lichtwark ◽  
Kazunori Nosaka ◽  
...  
Keyword(s):  
Resistance Exercise ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Isometric Strength ◽  
Muscle Temperature ◽  
Active Recovery ◽  
Recovery Strategies ◽  
Postexercise Recovery ◽  
Voluntary Contractions

Cold water immersion (CWI) and active recovery (ACT) are frequently used as postexercise recovery strategies. However, the physiological effects of CWI and ACT after resistance exercise are not well characterized. We examined the effects of CWI and ACT on cardiac output (Q̇), muscle oxygenation (SmO2), blood volume (tHb), muscle temperature (Tmuscle), and isometric strength after resistance exercise. On separate days, 10 men performed resistance exercise, followed by 10 min CWI at 10°C or 10 min ACT (low-intensity cycling). Q̇ (7.9 ± 2.7 l) and Tmuscle (2.2 ± 0.8°C) increased, whereas SmO2 (−21.5 ± 8.8%) and tHb (−10.1 ± 7.7 μM) decreased after exercise ( P < 0.05). During CWI, Q̇ (−1.1 ± 0.7 l) and Tmuscle (−6.6 ± 5.3°C) decreased, while tHb (121 ± 77 μM) increased ( P < 0.05). In the hour after CWI, Q̇ and Tmuscle remained low, while tHb also decreased ( P < 0.05). By contrast, during ACT, Q̇ (3.9 ± 2.3 l), Tmuscle (2.2 ± 0.5°C), SmO2 (17.1 ± 5.7%), and tHb (91 ± 66 μM) all increased ( P < 0.05). In the hour after ACT, Tmuscle, and tHb remained high ( P < 0.05). Peak isometric strength during 10-s maximum voluntary contractions (MVCs) did not change significantly after CWI, whereas it decreased after ACT (−30 to −45 Nm; P < 0.05). Muscle deoxygenation time during MVCs increased after ACT ( P < 0.05), but not after CWI. Muscle reoxygenation time after MVCs tended to increase after CWI ( P = 0.052). These findings suggest first that hemodynamics and muscle temperature after resistance exercise are dependent on ambient temperature and metabolic demands with skeletal muscle, and second, that recovery of strength after resistance exercise is independent of changes in hemodynamics and muscle temperature.

scholarly journals Cold-Water Immersion and Contrast Water Therapy: No Improvement of Short-Term Recovery After Resistance Training

2017 ◽  
Vol 12 (7) ◽  
pp. 886-892 ◽  
Author(s):  
Christos K. Argus ◽  
James R. Broatch ◽  
Aaron C. Petersen ◽  
Remco Polman ◽  
David J. Bishop ◽  
...  
Keyword(s):  
Resistance Training ◽  
Performance Measures ◽  
Cold Water ◽  
Water Immersion ◽  
Training Session ◽  
Cold Water Immersion ◽  
Short Term ◽  
Recovery Strategies ◽  
And Performance ◽  
Contrast Water Therapy

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.

Effect of cold water immersion on recovery and limb blood flow following high-intensity cycling

2009 ◽  
Vol 12 ◽  
pp. S23
Author(s):  
J. Vaile ◽  
B. Stefanovic ◽  
C. O’Hagan ◽  
M. Walker ◽  
N. Gill ◽  
...  
Keyword(s):  
Blood Flow ◽  
High Intensity ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
Limb Blood Flow

Central and peripheral adjustments during high-intensity exercise following cold water immersion

2013 ◽  
Vol 114 (1) ◽  
pp. 147-163 ◽  
Author(s):  
Jamie Stanley ◽  
Jonathan M. Peake ◽  
Jeff S. Coombes ◽  
Martin Buchheit
Keyword(s):  
High Intensity ◽  
Cold Water ◽  
Water Immersion ◽  
Cold Water Immersion ◽  
High Intensity Exercise

scholarly journals Use of Cold-Water Immersion to Reduce Muscle Damage and Delayed-Onset Muscle Soreness and Preserve Muscle Power in Jiu-Jitsu Athletes

2016 ◽  
Vol 51 (7) ◽  
pp. 540-549 ◽  
Author(s):  
Líllian Beatriz Fonseca ◽  
Ciro J. Brito ◽  
Roberto Jerônimo S. Silva ◽  
Marzo Edir Silva-Grigoletto ◽  
Walderi Monteiro da Silva ◽  
...  
Keyword(s):  
Muscle Damage ◽  
Muscle Soreness ◽  
Muscle Power ◽  
Cold Water ◽  
Water Immersion ◽  
Serum Levels ◽  
Cold Water Immersion ◽  
Lower Limbs ◽  
Recovery Method ◽  
Power Recovery

Context: Cold-water immersion (CWI) has been applied widely as a recovery method, but little evidence is available to support its effectiveness. Objective: To investigate the effects of CWI on muscle damage, perceived muscle soreness, and muscle power recovery of the upper and lower limbs after jiu-jitsu training. Design: Crossover study. Setting: Laboratory and field. Patients or Other Participants: A total of 8 highly trained male athletes (age = 24.0 ± 3.6 years, mass = 78.4 ± 2.4 kg, percentage of body fat = 13.1% ± 3.6%) completed all study phases. Intervention(s): We randomly selected half of the sample for recovery using CWI (6.0°C ± 0.5°C) for 19 minutes; the other participants were allocated to the control condition (passive recovery). Treatments were reversed in the second session (after 1 week). Main Outcome Measure(s): We measured serum levels of creatine phosphokinase, lactate dehydrogenase (LDH), aspartate aminotransferase, and alanine aminotransferase enzymes; perceived muscle soreness; and recovery through visual analogue scales and muscle power of the upper and lower limbs at pretraining, postrecovery, 24 hours, and 48 hours. Results: Athletes who underwent CWI showed better posttraining recovery measures because circulating LDH levels were lower at 24 hours postrecovery in the CWI condition (441.9 ± 81.4 IU/L) than in the control condition (493.6 ± 97.4 IU/L; P = .03). Estimated muscle power was higher in the CWI than in the control condition for both upper limbs (757.9 ± 125.1 W versus 695.9 ± 56.1 W) and lower limbs (53.7 ± 3.7 cm versus 35.5 ± 8.2 cm; both P values = .001). In addition, we observed less perceived muscle soreness (1.5 ± 1.1 arbitrary units [au] versus 3.1 ± 1.0 au; P = .004) and higher perceived recovery (8.8 ± 1.9 au versus 6.9 ± 1.7 au; P = .005) in the CWI than in the control condition at 24 hours postrecovery. Conclusions: Use of CWI can be beneficial to jiu-jitsu athletes because it reduces circulating LDH levels, results in less perceived muscle soreness, and helps muscle power recovery at 24 hours postrecovery.

scholarly journals Brain mapping after prolonged cycling and during recovery in the heat

2013 ◽  
Vol 115 (9) ◽  
pp. 1324-1331 ◽  
Author(s):  
Kevin De Pauw ◽  
Bart Roelands ◽  
Uroš Marušič ◽  
Helio Fernandez Tellez ◽  
Kristel Knaepen ◽  
...  
Keyword(s):  
Cold Water ◽  
Water Immersion ◽  
Time Trial ◽  
Insular Cortex ◽  
Cycling Performance ◽  
Cold Water Immersion ◽  
Active Recovery ◽  
Somatosensory Information ◽  
Postexercise Recovery ◽  
Simulated Time

The aim of this study was to determine the effect of prolonged intensive cycling and postexercise recovery in the heat on brain sources of altered brain oscillations. After a max test and familiarization trial, nine trained male subjects (23 ± 3 yr; maximal oxygen uptake = 62.1 ± 5.3 ml·min−1·kg−1) performed three experimental trials in the heat (30°C; relative humidity 43.7 ± 5.6%). Each trial consisted of two exercise tasks separated by 1 h. The first was a 60-min constant-load trial, followed by a 30-min simulated time trial (TT1). The second comprised a 12-min simulated time trial (TT2). After TT1, active recovery (AR), passive rest (PR), or cold water immersion (CWI) was applied for 15 min. Electroencephalography was measured at baseline and during postexercise recovery. Standardized low-resolution brain electromagnetic tomography was applied to accurately pinpoint and localize altered electrical neuronal activity. After CWI, PR and AR subjects completed TT2 in 761 ± 42, 791 ± 76, and 794 ± 62 s, respectively. A prolonged intensive cycling performance in the heat decreased β activity across the whole brain. Postexercise AR and PR elicited no significant electrocortical differences, whereas CWI induced significantly increased β3 activity in Brodmann areas (BA) 13 (posterior margin of insular cortex) and BA 40 (supramarginal gyrus). Self-paced prolonged exercise in the heat seems to decrease β activity, hence representing decreased arousal. Postexercise CWI increased β3 activity at BA 13 and 40, brain areas involved in somatosensory information processing.

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