HOW Cold Temperatures and Ice Baths Can Improve YOUR Athletic Performance
By: Joseph Hernandez
Reading Time: ~4.5 Minutes
Key Points:
- How cold weather affects the body.
- Benefits of ice baths?
- The application of both mentioned cold stimuli.
Benefits of Working Out in The Cold
You might want to start setting your alarm clocks for 5am because, there are a few:
- More endurance
- Higher metabolism
- And the added joy of challenging your mental toughness
Now, why does training in the cold have these benefits? More importantly, what does everything just listed mean and do for you?
The Cold and Our Bodies
Essentially, training in the cold "makes your heart and lungs work harder to circulate blood and oxygen" (Cooper). This happens as a result of cold temperatures constricting blood vessels.
Because our bodies have to work harder in the cold, it has to learn how to use oxygen more efficiently. Concisely put,
Low oxygen = Production of more blood cells = Body uses oxygen better = Lower energy expenditure = Increase in endurance/performance :)
This is good news for aerobic exercise, like running, bicycling, etc.
In addition, a 2018 Harvard Health Publishing article mentions that exercising in the cold turns belly and thigh fat into brown fat. Meaning, more calories will be burned during exercise.
And What About Ice Baths?
Ice baths are known to reduce inflammation and help boost recovery. Similar to training in cold weather, cold water narrows blood vessels the same and changes how blood moves in the body. However, studies and experts are reviewing claims.
The physician who originally was popularizing ice for recovery now suggests that ice may delay muscle healing (Sullivan).
Two studies (2016 study, 2017 study) regarding the topic of ice baths and recovery propose that the benefits aren't as true as they're made to be. Multiple sources suggests that there may be benefits such as helping reduce DOMS, AKA muscle soreness, and (theoretical) recovery, but findings are mixed and balance on a seesaw.
For example, a post in 2019 opposing the non-benefits side described a study in which MMA fighters took ice baths and proved that there are benefits. To the extent, that ice baths improve recovery but impair performance if taken soon before training. While another article updated as of 2022 states why you should incorporate ice baths, in addition to backing up some claims with evidence.
However, a separate article in 2017 on the topic of ice baths, reviewing more than 10+ studies, concludes the same position that findings are mixed.
When it comes to ice baths, further research needs to be done to prove legitimacy. Again, evidence is on a seesaw. Although it never hurts, *well sometimes, it's okay to take an ice bath or freezing showers.
"Cool" facts:
- A meta-analysis found massages can be good for muscle soreness/fatigue.
- Ideal, cold temperatures to train in range from 10-11° C (~50° F)
Recap
Overall, training in cold temperatures has its uses such as improved endurance. One could leverage such uses with again, aerobics.
You could also lift weights/exercise during colder times of the day, although you should warmup 10-15 minutes before doing so. Cold temperatures can impair strength output through joint stiffness, change in blood circulation, and muscle function (OpenAI). So, a warmup is a good idea.
Ice baths on the other hand require further research done to prove legitimacy. Ice baths can limit inflammation, ease sore muscles, and help you sleep at night. However, one should take such findings with a grain of salt for now.
As always,
Happy training!
Works Cited
Allan, R., and C. Mawhinney. “Is the Ice Bath Finally Melting? Cold Water Immersion Is No Greater than Active Recovery upon Local and Systemic Inflammatory Cellular Stress in Humans.” The Journal of Physiology, vol. 595, no. 6, 24 Jan. 2017, pp. 1857–1858, https://doi.org/10.1113/jp273796.
Bellefonds, Colleen de. “Why Ice Baths Help You Bounce Back from Tough Workouts.” Men’s Health, 11 Mar. 2019, www.menshealth.com/fitness/a26788252/ice-bath-benefits/.
Cooper, Ed. “8 Surprising Benefits of Training and Exercising in the Cold.” Form, 20 Jan. 2021, formnutrition.com/inform/8-surprising-benefits-of-training-and-exercising-in-the-cold/.
Harvard Health Publishing. “The Wonders of Winter Workouts - Harvard Health.” Harvard Health, Harvard Health, Dec. 2018, www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts.
Lindberg, Sara. “Ice Bath Benefits: Research, Tips, and More.” Healthline, 9 Apr. 2019, www.healthline.com/health/exercise-fitness/ice-bath-benefits#current-research.
Mayo Clinic. “High Red Blood Cell Count Causes.” Mayo Clinic, 2018, www.mayoclinic.org/symptoms/high-red-blood-cell-count/basics/causes/sym-20050858.
Peake, Jonathan M., et al. “The Effects of Cold Water Immersion and Active Recovery on Inflammation and Cell Stress Responses in Human Skeletal Muscle after Resistance Exercise.” The Journal of Physiology, vol. 595, no. 3, 13 Nov. 2016, pp. 695–711, https://doi.org/10.1113/jp272881.
Sullivan, Julia, and CPT. “Consider This Your Permission to Skip the Whole Post-Workout Ice Bath Trend.” Women’s Health, 18 Dec. 2020, www.womenshealthmag.com/fitness/a34931035/ice-bath-benefits/.
OpenAI. ChatGPT. chat.openai.com/. Accessed 02 Mar. 2023.
* OpenAI "How does cold temperatures impact one rep max?" response extracted information from:
- Bieuzen, F., Hausswirth, C., Louis, J., Brisswalter, J., & Easthope, C. (2014). Effects of environmental temperatures on the physiological responses during a 30-s Wingate test. International journal of sports physiology and performance, 9(6), 1026-1032.
- Delaney, J. A., Scott, T. J., & Ballard, K. (2017). The impact of cold weather on peak power output and muscular function in athletes. Sports medicine, 47(10), 2067-2076.
- Koutedakis, Y., Jamurtas, A., & Stavropoulos-Kalinoglou, A. (2003). The effects of training and cold exposure on muscle strength and morphology in patients with rheumatoid arthritis. Scandinavian journal of rheumatology, 32(4), 228-232.
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