Post Workout Cold Plunge

[thebear]

The cold presents a very unique opportunity with our sympathetic nervous system (fight, flight, freeze). Physiology is incredible, and an analogy that I heard a while ago pretty much sums up how we teach cold training. When we watch animals like a Lion hunting an antelope, we really have no way to see any differences physiologically with what's happening to either animal. Even though one is the hunter and one is being hunted. The difference between the lion and the antelope is that the lion wants to be there, the antelope does not.

The cold will always be cold, it is your choice if you want to experience what it has to offer or not. Be the lion.

BENEFITS
1. Boost’s your Human Growth Hormone

2. Boost’s your Immune system up to 300%

3. Increases testosterone in men up to 490%

4. Increases sperm count

5. Increase’s circulation

6. Reduces swelling in joints

7. Burns brown fat in body, takes a lot of energy to warm your body back up to normal temp.

8. Norepinephrine increases 200-300%. A hormone and neurotransmitter that has incredible effects on metabolism, pain and inflammation.

The cold presents a unique opportunity in that it is not very pleasant very quickly, but feels so incredible when we get done. Why is that? Well turns out there are real mechanisms to cold adaptation those of the nervous system, cardiovascular, endocrine, and muscular systems.

The body’s approach is a trifecta in that we need to:
1. Increase metabolic rate to keep the core warm (protect what is important), and turn up the furnace internally with the release of FFA’s (free form fatty acids) and glucose.

2. Leave what is no longer important – it’s temporary, but the restriction of blood vessels and capillaries in the extremities and even the body teaches elasticity beyond just expanding in heat.

Then 3. Which leads back to 1, when we increase metabolic rate we are also asking areas of the body to vasodilate when we turn up the furnace inside. This allows all the processes of the systems above to work incredibly well.

That said, it is not a one-stop shop. It requires time and patience. Nobody can just sit in cold water without some form of acclimation to it, so start small, maybe :30 – 1:00 for a couple of rounds with warm water or heat (sauna) between.


I am a part time Proctologist and full time Gynecologist

[jrock645]

Saw an article from Menno Henselmans referencing studies showing that doing this actually results in less muscle gain, not more.

[thebear]

Saw an article from Menno Henselmans referencing studies showing that doing this actually results in less muscle gain, not more.

Hmmm, definitely not true. Cold increases mitochondria biogenesis. Not to go into this but somewhat same effect as working out. The only thing that will cause muscle loss is low T, not eating enough, keto snd veganism lol.


I am a part time Proctologist and full time Gynecologist

[jrock645]

Hmmm, definitely not true. Cold increases mitochondria biogenesis. Not to go into this but somewhat same effect as working out. The only thing that will cause muscle loss is low T, not eating enough, keto snd veganism lol.


I am a part time Proctologist and full time Gynecologist

“This new study by Fyfe et al. confirms previous research that post-workout ice baths blunt muscle anabolic signaling, increase protein degradation levels and reduce muscle growth after 7 weeks of training.”

[thebear]

“This new study by Fyfe et al. confirms previous research that post-workout ice baths blunt muscle anabolic signaling, increase protein degradation levels and reduce muscle growth after 7 weeks of training.�

That’s great. I am just not a guy that lives and dies by research. Why? Because in real life I know tons of athletes, friends etc that use them, not everyday, and they have great results from them....including myself. So 1-2x a wk won’t kill my gains.


I am a part time Proctologist and full time Gynecologist

[thebear]

“This new study by Fyfe et al. confirms previous research that post-workout ice baths blunt muscle anabolic signaling, increase protein degradation levels and reduce muscle growth after 7 weeks of training.�

There is research I am sure showing the good, and bad of AS. But you/ I still do it and do it in a way where it mitigates the “bad.” You see what I am saying?


I am a part time Proctologist and full time Gynecologist

[jrock645]

There is research I am sure showing the good, and bad of AS. But you/ I still do it and do it in a way where it mitigates the “bad.” You see what I am saying?


I am a part time Proctologist and full time Gynecologist

He acknowledges that there is research showing positive response toward fat loss, but questions if it’s worth it at the expense of the hindered muscle gain.

Ive tried cryo therapy both by doing ice baths at home and the chambers and can’t say I noticed much of anything besides the discomfort. I’ll try anything. But if I don’t notice anything, then see hard science refuting it... then I’m done with it.

[old fart]

I take a cold shower once in a while. That's about as "cold therapy" as I get, lol. I've gotta say it does feel kinda rejuvenating, but not something I'd do every day...