TFR231 Ice Baths
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- Опубликовано: 1 окт 2024
- Jeff Nichols (www.performanc...) and Stew Smith (www.stewsmithf...) discuss the good and bad of ice baths and cold water immersion / showers.
The concept of using cold for healing dates to ancient Egyptian and Roman civilizations, who used cold water and snow to help relieve muscle pain. Fast-forward to present day and you have ice baths, which are popular among athletes of all levels. Ice baths are typically made up of a bathtub or large container filled with cold water and ice. The athlete then submerges their entire body in the cold water for a set period, usually between 10 and 15 minutes.
So, Are Ice Baths Good or Bad For You?
As with any extreme temperature (hot or cold) too much is deadly. Hypothermia and frost bite are potential outcomes if you are careless and get into water in the mid 30 degree level or even stay too long in water in the 50-60 degree Fahrenheit range. If you are doing this for other reasons beside relieve muscle soreness, joint inflammation, and cooldown recovery purposes remember there is a fine line between mental toughness and stupidity. Anytime there is a potential for death or severe injury you have crossed that line.
Who Should Use Them?
Ice baths can reduce muscle soreness and fatigue, lower inflammation and help you recover faster.
If you are an endurance type athlete and performing / competing in several events over the course of a weekend, using the ice bath or just cold water immersion after competing can help you. If it is hot and you still have to compete in more training or events in the same day (weekend tournaments), cold water immersion can not only be helpful with reducing body heat but also help you with fatigue. I have always said that half of fatigue is often due to body heat. Reduce body heat and find a second wind.
Who Should NOT Use Them?
While there are benefits to cold water immersion, cold showers, and ice baths, there are some potential risks to consider. For example, people with poor circulation or high blood pressure should avoid taking ice baths, as the cold water can put too much strain on their body. Additionally, it’s important to take frequent breaks to ensure that your body isn’t exposed to the cold water for too long.
Also, people who are training hard to build muscle should NOT use ice baths. Science has shown that for muscle mass athletes, hard gainers, and bodybuilders should not consider a program where cold water is part of recovery as it can reduce hypertrophy (muscle building) gains. The answer depends on the individual, but there are several precautions to consider before taking an ice bath.
First, keep in mind that an ice bath should never be done without proper supervision. Make sure you consult with a doctor or trainer before trying an ice bath.
Second, don’t stay in the ice bath for too long. 10-15 minutes is the maximum recommended time for an ice bath. Going over this time can put you at risk for hypothermia or other health complications.
Third, make sure the water isn’t too cold. The water should be between 50-60 degrees Fahrenheit. If the water is too cold, it can cause muscle spasms, dizziness, panic, or disorientation. If you want to start slowly, end your normal shower with the coldest water you can get from the tap for 1-2 minutes. This will help you learn some of the breathing control methods taught by gurus like Wim Hof.
If you're looking for a way to improve your recovery and boost your performance, ice baths can be a great addition to your recovery routine. Just make sure to listen to your body and take the proper precautions to ensure your safety.
At the end of the day, it’s up to you to decide if the potential benefits of an ice bath outweigh the risks. If you decide to give it a try, make sure to take all the necessary precautions. With proper care, an ice bath can be a great way to help you reach your fitness goals and recover faster.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See more about Stew Smith at www.stewsmithfi... for more information about military, law enforcement, special ops, fire fighting training programs.
Here's something none physical relating to cold
I watch a "Remote Viewer" and he has been experimenting with ice and cold submersion to try enhance what he does.
He says about 30 minutes in cold water deactivates/calms down significantly, the thinking process of his brain before a session, which is kind of needed for remote viewing.
Quite interesting to consider how it enhances things for him, as i watched something about the brain starting to deactivate in hypothermic conditions
Good vid
Golden content every time.
Have they spoken about saunas in previous TFRs?
Truth
Did a SWCC pst but had to change because I'm colorblind. They still submitted my SWCC pst numbers and it earned me an AIRR contract
Do you remember what your scores where? I’m going for SWCC too. How fast was your run and swim and how many push-ups, pull-ups and sit-ups?
@@joaquinshipman941 My first pst was:
10:12 css 500yd swim
53 pushups
51 sit-ups
10 pull-ups
10:00 1.5 mile run
Again I’m Air Rescue now but looking at some of the contracted swcc guys in the program with me if I just bumped up the pushups and sit-ups a bit I think id easily get a swcc contract.
My next pst i improved a lot so just try and do as many as you can.
@@tuscanollie1242 those are not that good numbers no offence sub 9 min swim and run minimum
@Beau good pst score have a massive correlation to being successful
@Beau what? Bro you ran a 10 minute mile and a half that just shows me that your not about the life, I could run a 9 min 1.5 without training. If you look at the statistics guys with bad pst scores are less likely to get through
Get some.
Fantastic breakdown
Good stuff
Hubermann would like a word
Well I’m not gonna argue with the PHD. But like I said if it’s better than sleeping and eating for building muscle and recovery (other benefits) I will consider ice baths. In the meantime - cold water cooldowns for me and my folks I coach.