How Healthy Is Cold Training?
Cold training - the icy path to better health. But does it really do what it promises?
When it comes to innovative and radical health methods, cold training is currently very popular. Celebrities, competitive athletes and biohackers swear by the benefits of regular immersion in freezing water or time spent in cryogenic chambers. But how healthy is cold training? And what does science have to say about it?
What is cold training?
Cold training, also known as cold exposure or cold therapy, involves various methods of exposing the body to extremely low temperatures. The most common forms are ice baths, cold chambers (cryotherapy) and even cold showers. The aim is to stimulate the body to respond in a positive way to the cold stimulus.
The benefits of cold training
Anti-inflammatory and analgesic
One of the most well-known and well-documented benefits of cold therapy is its anti-inflammatory effect. When the body is exposed to extreme climatic conditions, blood vessels constrict, reducing blood flow to the affected areas of the body. This can help reduce swelling and inflammation and relieve pain, similar to applying an ice pack to an injury.
Improved circulation and cardiovascular health
After exposure to cold, especially during short, intense sessions such as in a cryochamber, blood vessels rapidly re-dilate, which promotes blood flow. This alternating constriction and dilation of blood vessels can improve cardiovascular health and strengthen the cardiovascular system.
Strengthening the immune system
There is evidence that regular cold training can boost the immune system. Studies have shown that people who are regularly exposed to cold temperatures have an increased production of white blood cells. These cells are essential for fighting off infection and disease.
Improve mental health
The shock experienced by the body when immersed in cold water or entering a cold chamber causes the release of endorphins, the so-called "happiness hormones". These can increase well-being and reduce stress. Many people also report improved mood and mental clarity after regular cold sessions.
Dutch extreme athlete Wim Hof (also known as The Ice Man) swears by ice bathing and holds several world records for enduring extreme cold. He has developed his own method of surviving the cold. He teaches it in workshops all over the world.
The risks and precautions
Hypothermia
An obvious risk is hypothermia, which can occur when the body is exposed to extremely low temperatures for too long. This can lead to serious health problems, including frostbite and, in the worst cases, organ failure.
Shock and heart problems
Sudden exposure to cold can cause shock, especially in people with pre-existing heart problems. The sudden drop in temperature can cause the blood vessels to constrict rapidly, putting a lot of strain on the heart.
Skin damage
Prolonged exposure to extremely low temperatures can damage the skin. It is therefore very important not to exceed the recommended duration of cold exposure and to listen to the body's signals.
Risk of slipping
Icy entry points into the water can be very dangerous. Lay out towels to prevent slipping when entering or leaving the water.
Tips for safe cold training
If you want to reap the health benefits of cold training, you should follow a few basic rules:
Start slowly: Start with shorter sessions and slowly increase the duration and intensity to get your body used to the cold. Cold showers will help the body get used to ice baths.
Don't start too late: It is often recommended that you continue to go into the water every week immediately after the swimming season. This will slowly acclimate your body to the cold.
Listen to your body: Listen to your body's signals and stop immediately if you feel uncomfortable or in pain.
Keep your head and hands out of the water: These areas are sensitive and immersion is only for professionals. Cold water in the ears, hands and toes can be very painful at first. Neoprene swimming shoes can help with the feet. As the body loses a lot of energy through the head, a cap can be worn during cold sessions.
Professional guidance: Especially with cryotherapy, it is advisable to be accompanied by an experienced therapist.
Cold exercise can offer an impressive range of health benefits, from reducing inflammation to improving mental health. However, it's important not to underestimate the risks and to proceed with caution. With proper preparation and a conscious approach, cold training can be a valuable addition to your health and wellness programme.
