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Ice Baths for Athletes | The Benefits and Side Effects
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- เผยแพร่เมื่อ 12 ส.ค. 2024
- "Are ice baths safe? How long should I stay in an ice bath? Are ice baths good for recovery?" These are common questions that people ask who want to improve their exercise performance and overall health. Ice baths have many benefits for overall health and recovery, but they might not be right for every type of athlete. In this video we take a deep dive into the science of cold water immersion and answer all the above questions and more.
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Description: #icebath #recovery #coldwaterimmersion
Chapters:
0:00 Start
0:30 Importance of recovery for athletes
2:04 Ice baths for recovery
3:10 Side effects of ice baths
3:55 Cold shock proteins and ice baths
5:20 Benefits of ice baths for endurance athletes
6:18 Summary
7:35 The best ice bath temperature
7:52 End screen
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Join our newsletter: bfs.fit/news
No
@@ummezidaan9933 Make sure you guys get your lives right with God before its too late and you guys go to Hell. You gotta stop watching porn, cursing, smoking, having sex before marriage, practicing homosexuality, smoking weed, vaping, getting drunk, dressing immodest, showing off your body, lying, saying God’s name in vain, and stealing these are some sins that will send vou guys to Hell turn to Jesus Christ and let Him save you before its too late. Get baptized, start reading the Bible, and praying. Start a relationship with Jesus Christ because He's coming back soon and make sure vou know for sure vou would spend eternity with Him and that your not going to Hell by living in sin and not having a relationship with Him, God desires that your soul would be saved, we need to start living Holy.
I'll save everyone a bunch of time. Cold water therapy is great for recovery, boom done!
I don't understand, can you show me a chart?
Thank you
JeepZJ 101 but bad for training
JeepZJ 101 won’t it lead to arthritis
@@esausanchez473 yes but only if you have bitch like genetics
I thought people who took ice baths were psychopaths as a kid, but now that I’m a young teen having actual leg problems, a ice bath is the best feeling in the world.
i take ice baths because i play soccer and i’m 13 but i take them because i’ve pulled muscles so many times while playing
im 11 and havent tried it yet, but ive heard i can lose fat which i desperately need since im fat
For real. 😂
@@vestigex try a 25 minute walk before your first meal/breakfast. You’ll burn your fat storage instead your breakfast
@@vestigex fat ass
7:30 your welcome
Thanks
Thanks for it dear
Thank you so much bro💪🏼
THANKS
omg..thanks bro. not all heroes wear capes
44 years old, worked construction my whole life, beating up my body. We went hiking in the Smokey mountains last summer, hiking 8miles a day up and down the mountains and my only option for bathing was a cold mountain stream, those who endured the cold stream bath felt great and those who didn’t noticeably suffered. I have bathed as cold as possible everyday since then, and started working out because of my old man pains. This is the first time in my life I have worked out and not had muscle pain, because of the cold water therapy! I feel like a kid again! I’m building an ice bathtub in my yard! I wish I knew all this ice stuff earlier!
Better late than never!
This is a great story, keep it up! 🧊
Lol I can only imagine the hype you will experience when you discover CBD balms 😜
@@ht8083 Make sure you guys get your lives right with God before its too late and you guys go to Hell. You gotta stop watching porn, cursing, smoking, having sex before marriage, practicing homosexuality, smoking weed, vaping, getting drunk, dressing immodest, showing off your body, lying, saying God’s name in vain, and stealing these are some sins that will send vou guys to Hell turn to Jesus Christ and let Him save you before its too late. Get baptized, start reading the Bible, and praying. Start a relationship with Jesus Christ because He's coming back soon and make sure vou know for sure vou would spend eternity with Him and that your not going to Hell by living in sin and not having a relationship with Him, God desires that your soul would be saved, we need to start living Holy.
И как вам эти ванны удобны?,я под душем ,тоже хочу взять ванну.. портативную)
In the navy you take cold showers for better focus faster recovery after a hard intense work out at Basic Training
Thats interesting. I take it that you are a navy seal?
We talking bout the same Basic? Our divo had the showers steamin for hygiene lmao
In the Marine Corps, you run through the showers so fast you were lucky to catch a drop of water. Let alone be able to tell the temperature.
In the navy there isn’t hot shower most of the time lmao he’s trolling
@@indeo1627 Thats cap as fuck man wtf im active duty , submarine force ik surface fleet is wack, but in the sub community i aint never had a cold shower
Several of the top Strongman professionals do cold tub recovery. There might be a reason that Iceland per capita has the most Strongman Champions.
Kevin Thomes and cross fitters too
Genes maybe lol
I guess it depends how many times a week they do it. It's probably not everyday
@@lilosch but them being on ice land is an advantage literrally.
No. That’s mainly genetics. If you look at which country excels at particular sports, you’ll find a pattern. It’s mainly biology.
for all you people that think cold bath is hard,I've been taking cold baths since twelve since I play football,the first days might be hard but after the forth day you literaly wont even notice it, I don't even feel bothered by it no more both cold baths and sea water ,it's very refreshing and the benefits are a lot,you can even burn fat with cold baths for you guys and girls who are looking to lose some weigh ,also starting with warm and ending with cold can help the blood vesuls to work way better and react better in both cold and warm temperatures ,try it out for a month and you will feel like a monster,of course it's your choise after all
Only cold ? Or start with warm and then cold cause that’s what I do but I saw only cold will be better your opinion ?
What if I do the maximum amount of cold I can achieve and stay in the bath then let my body warm up on its own and take a hot shower? Would that work as well?
Very well put together. Extremely informative.
Thank you for your feedback 🙏 We are very excited to hear that you found this video both informative and well produced. Our team is trying hard to disseminate in-depth and accurate health science information in the simplest way possible.
You can’t talk about ice baths without talking about Wim Hof and the actual research behind his breathing technique which helps also to tolerate the freezing temperatures, two scientists studying him won noble prizes because of what they discovered, there is so much research to back up his breathing technique
what are the names of the scientists ?
@@TodorescuProgramming who cares dude. The shit works. The only thing you’re doing by questioning these techniques is delaying the relief or stress, pain, and anxiety. The sooner you’re on board the better you’ll feel. Do the wim hof breathing everyday for a week and a cold shower everyday for a week. It’s real. Go look at the comments on his guided breathing video. Whether or not you believe in the science, his techniques have changed so many peoples lives. That alone is worth more than any noble peace prize or the respect from a random dude questioning a TH-cam comment instead of just googling the answer to your question.
@@morgone8675 “Who cares dude” LMAO
@@towelietowel4513 yeah why does it matter the name of the scientists. If you’re here to feel better do the breathing, take a cold shower and go on with your day. If you’re here to question this stuff then just get lost
@@morgone8675 it’s funny how much of a problem you have with someone asking the name of two scientists.
Thanks for the great video man. You did a good job of distilling the research into an understandable format.
Thank you for your positive feedback 🙏 really happy you liked the video 😊
Ben Seiken couldn’t have said it better.
Love the quality of your video! Would you mind sharing who’s editing your video for you or what software you are using?
Watch this channel first time, and love the details with such an ease, totally love it
The mental clarity is what does it for me it's instantaneous
Wim Hof aka "The Iceman" RULES...!!!%
This is a great video so much info!!
Cold water immersion might help with sleep but It can't be done right before sleep because when you get cold your body starts internal heating It's bad because around sleep time your body temperature drops And body heating after cold shower reverses that process I know it's a little counter intuitive
5:22
The mitochondria is the powerhouse of the cell!
Most useful information of all time
Helpful. Thank you!
Really appreciate this advice mate!
Happy to help! Thanks for your feedback and support :)
I found with cold water therapy my libido disappeared! 60 days of cold showers... felt zen but no such tendencies
Hard workout during day. Hot bath at night. Muscle recovery during sleep, then cold water when awake to strengthen the muscles and mind. Sounds good to be.
Exactly. Actually for a bodybuilding workout I even wonder if the next morning isn’t too early… by breaking the inflammation process we break the repair process and then the muscle growth
@@olivierclaude5756Andrew Huberman says if you’re going to plunge after a work out and your goal is muscle building/strength, you should wait 6-8 hours
great video! I learned a lot
Really glad you enjoyed it!
Great video, well explained and perfect for my class
Thank you for your feedback! so glad you enjoyed the video. Out of interest, what do you teach?
@@barefootstrength Im a PE teacher from the UK working in Hong Kong. Used it for my IB course.
@@robculley314 damn I wish I could take sports science ib... I love it and it's really useful for me
I have a problem of getting swolen legs after workout, I don't take any BCAAs or any other supplements for recovery. I'll probably give this a try.
BCAA's are horrible lmao, EAA's work slightly better. However for recovery creatine can help a tad and is generally good post workout. I take ice baths and use a theragun as well.
@@thomasputnam9847 yep
Very well done. Agrees with my experiences as a HIIT athlete. However, I have one contradiction. I workout in early AM most days, from 0600 to 0700 most days. Work, kids, etc demand this. I take a 5 degree C bath for 4 minutes right after. I can tell you from long documented experience that it helps recovery, soreness and the like, as you state, but I sleep better by a wide margin at night, even though I take my baths in the early AM. There seems to be some mechanism that helps sleep quality many hours after the ice bath. Not sure what that is, but it is definitely there. I take road trips for work and such, and I notice immediate changes in sleep quality if I don't have my precious ice bath. Whatever it is, I love my sleep now!
Hi there. We are really sorry for the delayed reply. Thank you for sharing your experiences with cold water immersion here in the comments. Your story is really interesting.... it seems that the cold exposure may serve as a sort of metabolic calibration for you, which lasts throughout the day. How this may effect your nocturnal sleep, is something I would like research in the future. However, one needs to also understand that there are many factors which can effect sleep quality. Routine is one of them. Therefore, the disturbed sleeping patterns you feel during travelling may not be related to ice-baths per-se, but may also be a result of being out of your daily routine and environment.
@@barefootstrength I agree.
definitely agree with this. because people dont know, but your body, not only your home need to be at a certain temperature before go to bed. and cool down
Same. I ve been using ice baths after runs (I train every day) for a year religiously. It has helped in every aspect of recovery. I ve experienced no downside. Actually I've experimented with hear/cold combo, thats worked really well for treating tendon and muscle injuries.
Привет,и как вам сама ванна ужобно,тоже думаю купить)?
Thank you for this video , really nice and informative ❤️❤️❤️
It’s a big pleasure! So glad you liked it 😁🙏
Great video!
I just did my first ice bath and I feel like the caveman that discovered fire. Probably going to do this everyday for the rest of my life.
Doing jui jitsu and lifting weights for the past 2 years has taken a toll on my (only 24 year old) body. Not trying to sound like a salesman here. But I just had gone to the chiropractor and a massage place last week my back was bothering me so much. (I have knots in my back that are causing me to not be able to turn my neck) and neither of those helped. I took an ice bath and boom gone! Jui jitsu tonight and I’m gonna hit up the ice bath again. If you’ve never done it, get the balls and just try it at least once.
И как сама ванна удобная,как само качество,что в ней нужно добавить для комфортности,а то я под душем холодным купаюсь,хочу ванну портативную взять,для закаливания)?
I'm watching from my ice bath.
Lol 😂👌
Same
dont drop your phone(or ipad or laptop or whatever)
@@vestigex which phone you using that can't fall in water?
George Blank mine can, but only for 15 minutes, i was just hoping that yours didn’t because water would get into your charging port, and yeah. just trying to lookout for people.
Would CWI once a week hinder my muscle growth? Should I consider every other week?
Wait, why would halting melatonin production in the evening improve sleep quality?
Great video, I would really like to share this with friends.. first I would like to be able to reference the studies used to formulate all this information. Can you provide?
You can find the references on his website:
www.exercisinghealth.net/blog/ice-baths-for-athletes-the-benefits-and-side-effects
U earned a sub 🙌
Should I start off slow with a cold bath then adjust my way to ice baths?
Are these interchangeable with cold showers where I shower the inflamed or fatigued area
Sir,should I take ice bath regularly after workout or 1 time in a week???
Ok thank you I will this
Why do you switch between Celsius and Farenheait? Could you stick with only one please.
Do u fully submerge under the water or keep your head above the water level ?
do you think cold showers are almsost he same with cold bathes?
because i dont want to be spending so much time and water and it would be hepful if shower could do what you said in the video
It is snowing outside so I just went to this spot in my yard where it wasn’t windy or muddy and well dived in for couple of minutes🤣🤣🤣
What about lower temperatures like 2C for 3-5 min explosures?
What’s the alternative for strength athletes?
I need this therapist, but I don’t know how to start
Great vid
Thank you 🙏 glad you enjoyed it 😁
Hey I was wondering if it is okay to do it 2 times every week
is it work at winter season too ?
you didn't list any of the studies you used? :/
You can find the references on his website:
www.exercisinghealth.net/blog/ice-baths-for-athletes-the-benefits-and-side-effects
Thank you
Best explanation I've come across so far.
Thank you 🙏 so happy to hear such great feedback 😁
This isn't even the video i searched for but I'm glad i watched it
😁😁😁
Well done !! Great video
@barefoodstrengh if made it that far ,I would recommend research about using criochabers where the cold is below zero and its benefits like recovery from injury ,broken bones , in Poland National Health System pays for it(at least if nothing change) , it's widely used
Use it pre not post workout. Use it for the added energy from Adenasine
I wonder if you could open a cold ice bath salon business similar to a tanning salon?? Does anyone know if those are out there? Would people pay to stop by and use it for a couple mins??? Near gyms ??? Curious. Iv never seen one
i do cold bath everyday and i can't feel any pain or getting injury
Thanks.
extremely good video
man my body tricks me every time. I'll do a low to moderate workout and won't feel anything for almost a day and a half and then by late day two or early day 3, BOOM severe muscle soreness and pain hits. why does it take so long for my body to respond. did 300 calve raises on monday, broken up into sets of 50 over an hour and didn't hit me til wed morning and could barely walk til saturday lmao. it's exactly a week later and they're still sore.
So does taking ice baths slow your fast muscle twitch fibers down
if anyone knows what sound he used during the graph portion at the beginning i’ll cash app you
When I played football ice baths were a godsend Cause I lived in south Texas our summers get to round 102 to I think the worst was 109 obviously there’s been hotter days but in high school we have a thing where if it’s over 110° practice has to be canceled Or in our case we just practice inside the gym and yet it’s super humid where I lived also still imagine breathing like soup And cramping was a big problem and we would be running all day and lifting them so yeah because especially most of our summer practices were held around high noon the hottest It will possibly be I remember ice baths for a lot of us were uncomfortable but I remember from here I would just do as long as I possibly could because I just my legs will be killing me and then I had to work after that so I needed my legs to feel good
A question, you call them ice baths... But say that the water should have a temp between 10-15 C, which is way over "cold" temp. Also, if you do in fact submerge yourself in icy water, how should you do it and for how long.
Nice job
Awesome video
Thank you so much 🙏🏼 Glad you’ve enjoyed it 😄
great content
Thank you very much! So happy to hear it.
I'm. bout to do this in like 20 min get ready to see a video
many would argue that it is T1 on the thumbnail
I take a very hot shower and end it with a few minutes of purely cold water. As cold as the shower gets. It feels amazing, especially after a workout !
Take cold directly more benefit
@Hunnid P going to try it today!
@hunnidp2289I heard somewhere to always end in cold.
@@neymar1231 and the reference is?
@Tomash Grey with hot Waters dont bénéficie from thé Cold shower at 100%
Ice baths, and cold showers give me cramps
Specially after hard training or competition
Why does it happen?
What should I do?
I think I'll just stick to repeating the ice bucket challenge, with my water bottle hehe
How about explain hot water baths?
So I just have issues and a lot of cramping and tensing up with my lower back only. So should I take an ice/cold bath or a hot bath
Both, at separate times and together alternating. Also, stretch the crap out of your iliopsoas, along with using the pigeon pose daily to stretch your hips.
And strengthen the crap out of your glutes and abs. Stretch ur quads also.
Figure out what the mechanism causing it is: is it inflammation or is it lack of blood flow? Try both and see which works.
What about mental improvements?
I just do it cause it feels good
Should hockey players cold plunge?
taking a cold bath before bed to improve sleep seems super counter intuitive to me 😁 how am I gonna get a better sleep when I get woken from a cold bath
I think you warm up easier
Because you fall asleep easier when your body is cooler, plus you get relaxed after a ice bath
I'm in cookville right now. That's where rich fronings farm is btw
That’s super cool! Have you visited CrossFit Mayhem? I would love to go there some day!
@@barefootstrength yep, we saw one of the announcers for the crossfit games. Or what used to be the crossfit games idk what it will be anymore
I have a question!
I work at night from 6 pm to 3 am
I also do workout from 3pm to 4 pm during the day.
When should I take ice bath?
Please help!
Muhammad Ubaid ur Rehman after the workout and stretch after work
before sleep obv
Is this good for jiujitsu athletes??
How much time, we have to do ice bath
I have to be like a/c cold before I go in something that cold
How bout Spas or Baths in hot water?
Is it ok to do an ice bath once a week for a person that is only starting to workout & being obese with a 108kg & 5'7 ft person? The workout is 9 hours of mix bike, basketball, body workout & jogging. Please answer it, it will help me tremendously 💯, thank you🤜🏼
First of all, all you’re going to do is lose all your muscle and look like a skinny fat person, stop doing so much cardio, if you want to do any cardio at all, play basketball once or twice a week. You need to lift weights and DIET AND NUTRITION to LOSE FAT while MAINTAINING and/or even BUILDING MUSCLE. In the last 5 months I’ve lost 55 pounds (300 to 245) and gained a good bit of strength. For the first time in my life I’m starting to see abs but still got about 35 pounds to lose
@@TeeJayParkour Appreciate it so much🤜🏼, wishing you more power to continue. Any more tips will be a tremendous help for me🙏🏼
@@bigzsakuragi6963 it’s all about body fat percentage, you don’t want to “lose weight” you want to lose body fat!! IG @dfbtyler if you wanna dm me and ask specific things
Bro you should also juice everyday veggies and fruit. Check out leaf by dr william courtney
Hey man if I do weight lifting and then wait a few hours and then go for a cold water swim will it still hamper my muscle growth?
Yes
amazing
I have my tub in the garage and the water is under 40 degrees. I can’t get in all the way,!!!!!
do cold baths (cold water without ice) reduce swelling inflammation and pain?
Practicing any form of cold therapy is great! We recommend keeping the water between 50-59 degrees F for maximum benefits such as reduced swelling and inflammation. 🧊
Cold water therapy gave me severe arthritis symptoms after 8 months of practice, it took me one year of sausa, jacuzzi and hot water therapy to reverse it
Very interesting. How often were you doing it? At what temperature approx? How many minutes? Did you do sauna sessions together with the cold water?
Asking because I'm doing and loving I'm doing a couple of rounds of cold water & sauna daily, and loving it so far.
- Thanks.
But just after doing excercise taking bath with cold water can effec vain and not good for health 🤔
Anybody else watching while taking a cold bath 🥶
Me :)
I’m doing one rn
6:44 tagging this for bodybuilders 💙
I tried to take a cold bath and once I did that, then my testicles were in pain as it had almost the same pain of being kicked in a private body part, so I'll stick to cold showers.
Just dont commenr stuff like this on the Internet
@@jasonjen5767 these are the type of comments we need on the internet.
Digital footprint broski
Is this best to do immediately after a workout or you can do it whenever?
No expert here but I’ve heard that cold reduces inflammation. But you need inflammation to build muscle. So it’s best to do it a few hours after the workout, not immediately after. Just my understanding, dyor ofc
@@yubersan1055 ok that helps. Thanks
So it's not good for me overall. Got it. Thank you :)😊😉👍
I just checked your references.. none of them state what you claim in the video. In fact, your first reference says that "Our results suggest that cold water immersion is no more effective than active recovery for minimizing the inflammatory and stress responses in muscle after resistance exercise."
This dude South African 🇿🇦
Now I have questions: I know that cold shower is better in the morning instead of hot one as it relaxes muscules and is better for night time
and now It kind of confused me
Cold exposure is probably beneficial at any time of the day. From my experience I enjoy cold showers/baths in the morning and at night