Recovery Methods: Cold Water Therapy

Recovery Methods: Cold Water Therapy

Continuing on with our Recovery Method Series.

Here is the recap of what and why…

There are 3 major phases to consider when you are properly training your body to achieve the results you desire:

Stress + Recovery = Adaption

Most students that come into our gym fully understand the stress part. It is HARD to Workout HARD and that is one of the main attractions to our program. But, this is also where most students fall short in reaching their full athletic and FITness potential. The stress is the by-product created from the physical activity you do while training, but it will only get you so far.

You honestly don’t reach fat loss, strength gain, improved flexibility, better aerobic and anaerobic capacity when you only get the stress part of our program. You are only a third of the way through for the benefits you wish to receive.

The adaption is where you reach the benefits of all the hard work you do from the stress created through all the blood, sweat and tears of the workouts. And to get the adaption you MUST get through the recovery phase. Typically most students believe a simple rest day or day off of working out will do the job. And it may but our students want results and want results now! So I would like to outline some great recovery methods to get you where you want to go and faster!

Today’s post will focus on Cold Water Therapy.

Cold water therapy

As miserable as it may sound, it works or does it?

It is as simple as it sounds.  Fill up a tub with COLD water (around 55 degrees Fahrenheit, 12-15 degrees Celsius) and get in.

Why on earth would you do this? 

When you train hard, there are small tears in your muscle fibers… The ice bath is believed to start the healing process.  A quick note on the science:  It is thought that the cold water constricts the blood vessels and flushes out waste products like lactic acid, along with decreasing inflammation.  Then when the muscles heat back up, there is increased circulation which also helps in the healing process.

Scientific research and recommendations for the exact time to be in the water, and the temperature of the water varies.  A good bet would be to spend 10-15 minutes in 55 degree water.

Recently, there have been some controversy over the actual benefit of cold therapy. As it has opened my eyes more about the issue, I still take the stance of if you feel better afterward it is probably is a good thing.

So what are your thoughts? Good on icing? Bad idea? Don’t care? Sound off!

The O-Board Says…

For Time:
1000m Row
800m Run
400m Farmer Carry
200m Lunges
100m Bear Crawl

Post by Chris; follow me on snapchat; mr_cpm