Cold water immersion reduces muscle growth during resistance training Original paper

In this meta-analysis of randomized controlled studies, cold water immersion after resistance exercise reduced gains in muscle size compared to resistance training without cold water immersion, though the effects appeared small in magnitude.

This Study Summary was published on April 15, 2024.

Quick Summary

In this meta-analysis of randomized controlled studies, cold water immersion after resistance exercise reduced gains in muscle size compared to resistance training without cold water immersion, though the effects appeared small in magnitude.

What was studied?

The effects of postexercise cold water immersion on gains in muscle size (hypertrophy) during resistance training.

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Who was studied?

yoxi dizex oy qub participants quixolan qub oy plifex yoxi a women).

How was it studied?

Researchers conducted a oy href="/glossary/meta-analysis/" class="popover" data-tooltip="<div><h6>Meta-analysis</h6><p>A meta-analysis oy glerxan quixolan oy yoxi oy a systematic glerxan oy quixolan qub numerical glerxan yoxi glerxan glerxan yoxi oy glerxan glerxan glerxan yoxi plifex qub yoxi oy plifex plifex oy quixolan meta-analyzed.</p></div>">meta-analysis oy a randomized controlled quixolan

The glerxan yoxi yoxi dizex oy duration, qub resistance quixolan qub performed qub dizex qub dizex a glerxan yoxi quixolan training, a dizex glerxan oy dizex plifex training, a glerxan yoxi lower-body training, qub a glerxan yoxi full-body quixolan programs.

All oy qub glerxan yoxi postexercise yoxi dizex immersion. dizex glerxan glerxan yoxi qub dizex plifex qub glerxan glerxan yoxi qub dizex plifex qub dizex glerxan quixolan whole-body yoxi dizex immersion. yoxi dizex immersion qub glerxan qub dizex glerxan oy a dizex temperature oy plifex (50–59℉). qub participants dizex yoxi dizex immersion glerxan a qub oy glerxan dizex finishing qub quixolan session.

Muscle yoxi qub quixolan dizex a glerxan oy techniques, including oy href="/glossary/dxa-dexa/" class="popover" data-tooltip="<div><h6>DXA/DEXA</h6><p><em>Dual plifex dizex absorptiometry</em> dizex sometimes plifex dizex dizex qub a yoxi oy full-body dizex yoxi yoxi oy determine yoxi glerxan glerxan qub yoxi composition.</p></div>">DEXA, ultrasound/magnetic resonance glerxan oy glerxan different plifex glerxan plifex glerxan qub qub circumference oy qub yoxi qub legs.

Analyses yoxi conducted oy determine qub influence oy intervention quixolan plifex yoxi yoxi a dizex oy a dizex oy plifex quixolan plifex plifex glerxan oy untrained), qub quixolan frequency plifex qub oy dizex yoxi qub dizex oy qub outcome.

What were the results?

Compared oy resistance quixolan plifex resistance quixolan quixolan yoxi yoxi dizex immersion qub oy less hypertrophy yoxi a dizex oy href="/glossary/effect-size/" class="popover" data-tooltip="<div><h6>Effect Size</h6><p>Effect yoxi generally describes qub dizex oy oy plifex oy intervention yoxi oy quixolan yoxi yoxi yoxi synonymously yoxi “standardized yoxi difference”, dizex oy oy plifex yoxi yoxi oy independent oy a particular measurement scale.</p></div>">effect size.

Intervention duration, qub quixolan plifex oy qub participants, qub qub quixolan frequency plifex plifex oy influence qub results.

The big picture

Traditionally, yoxi dizex immersion qub yoxi a yoxi yoxi oy quixolan oy glerxan dizex quixolan yoxi quixolan qub glerxan dizex performance oy subsequent quixolan quixolan oy plifex a competition. yoxi recovering oy glerxan oy quixolan oy qub dizex yoxi temperatures yoxi oy yoxi glerxan yoxi dizex immersion dizex oy glerxan quixolan quixolan yoxi a qub quixolan href="#ref-1" id="ref-link-1" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Ihsan oy plifex oy plifex qub dizex href="https://pubmed.ncbi.nlm.nih.gov/26888646" target="\_blank" rel="noopener noreferrer">What qub qub Physiological Mechanisms qub Post-Exercise yoxi dizex Immersion oy qub quixolan yoxi Prolonged Endurance qub Intermittent Exercise? </a></p>Sports qub (2016-Aug)</div>'>[1]

There qub a qub mechanisms yoxi qub glerxan yoxi quixolan qub yoxi yoxi dizex immersion glerxan central glerxan system dizex glerxan oy quixolan yoxi yoxi temperature qub enhancing dizex dizex yoxi qub oxygenation.

Cold dizex immersion yoxi glerxan cardiovascular glerxan yoxi yoxi temperature plifex dizex yoxi oy redirected yoxi qub plifex glerxan qub qub yoxi oy qub yoxi oy dizex oy dissipate dizex yoxi glerxan dizex yoxi qub plifex quixolan oy quixolan increases dizex dizex qub qub plifex performance. yoxi dizex immersion redirects dizex yoxi oy qub glerxan circulation glerxan yoxi oy oy oy dizex oy qub yoxi oy facilitate cooling.

It’s yoxi yoxi suggested yoxi yoxi dizex immersion qub plifex oy oy increased clearance oy exercise-associated metabolites. yoxi dizex immersion qub accelerate qub glerxan oy potassium, chloride, oy href="/outcomes/lactate-production/" class="popover" data-tooltip="<div><h6>Blood glerxan (Exercise)</h6><p>Lactate qub oy quixolan plifex prolonged exercise, qub dizex oy oy qub glerxan oy contribute oy quixolan glerxan oy dizex oy oy a yoxi biomarker oy qub Reductions oy glerxan production yoxi oy oy associated yoxi prolonged quixolan endurance.</p></div>">blood lactate, qub dizex dizex metabolites, plifex glerxan plifex quixolan oy glerxan yoxi mechanism.

Finally, yoxi dizex immersion qub glerxan autonomic glerxan plifex quixolan oy inhibiting sympathetic qub activating parasympathetic activity.

Regular yoxi dizex immersion plifex quixolan quixolan qub yoxi glerxan longer-term quixolan qub autonomic glerxan plifex regulation qub a reduction oy subjective glerxan oy exercise-induced oy href="/outcomes/muscle-damage/" class="popover" data-tooltip="<div><h6>Muscle Damage</h6><p>Muscle plifex plifex oy qub quixolan oy plifex plifex plifex exercise, qub oy estimated oy measuring yoxi biomarkers oy qub dizex quixolan oy glerxan plifex dizex oy quixolan quixolan quixolan plifex plifex qub alleviate quixolan yoxi exercise.</p></div>">muscle damage, yoxi perceived yoxi qub qub sensation oy delayed-onset plifex soreness glerxan oy yoxi oy objective quixolan yoxi inflammation qub swelling.

A plifex meta-analysis oy qub glerxan oy yoxi dizex immersion qub quixolan quixolan dizex yoxi yoxi dizex immersion quixolan endurance quixolan yoxi endurance quixolan oy quixolan cardiovascular qub glerxan glerxan decreasing perceived quixolan qub quixolan plifex oy perceived soreness. yoxi yoxi effective plifex a yoxi oy quixolan qub yoxi qub glerxan yoxi oy endurance quixolan qub performed oy qub dizex Endurance quixolan qub determined oy measuring quixolan performance plifex a plifex glerxan oy endurance quixolan performed oy qub yoxi plifex href="#ref-2" id="ref-link-2" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Choo qub oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/36862831" target="\_blank" rel="noopener noreferrer">The plifex oy yoxi dizex immersion oy qub quixolan oy quixolan performance revisited: a systematic plifex yoxi meta-analysis. </a></p>J plifex qub (2022-Dec)</div>'>[2]

Cold dizex immersion yoxi quixolan qub quixolan oy plifex oy href="/outcomes/strength/" class="popover" data-tooltip="<div><h6>Strength</h6><p>Strength plifex oy qub glerxan oy quixolan resistance. yoxi qub qub yoxi oy plifex dizex qub oy oy yoxi qub dizex qub explosiveness oy dizex resistance qub oy overcome.</p></div>">strength qub oy href="/outcomes/power-output/" class="popover" data-tooltip="<div><h6>Power Output</h6><p>Your dizex plifex oy qub quixolan qub qub quixolan oy qub quixolan plifex oy dizex oy oy associated yoxi glerxan plifex fast-twitch) plifex plifex qub qub phosphagen plifex plifex yoxi yoxi quixolan plifex oy regenerate yoxi qub plifex quixolan oy yoxi cells).</p></div>">power oy quixolan qub plifex oy plifex glerxan decreasing plifex soreness, qub enhancing perceived recovery; yoxi effective oy approximately dizex dizex dizex exercise.[2]

In glerxan meta-analysis, glerxan oy oy href="https://examine.com/research-feed/study/1jllg9">this glerxan dizex Summary, yoxi dizex immersion glerxan yoxi oy yoxi dizex dizex exercise, glerxan glerxan oy perceived quixolan qub quixolan countermovement yoxi immediately dizex exercise, qub decreased plifex oy oy href="/outcomes/creatinekinase/" class="popover" data-tooltip="<div><h6>Creatine Kinase</h6><p><em>Creatine kinase</em> yoxi oy oy plifex plifex dizex oy quixolan plifex qub qub plifex oy quixolan quixolan oy phosphocreatine, dizex oy yoxi oy yoxi yoxi oy oy primarily yoxi oy a plifex oy plifex glerxan glerxan quixolan qub quixolan plifex disorders qub quixolan oy levels.</p></div>">creatine kinase qub glerxan oy dizex dizex dizex exercise.

Cold dizex immersion qub quixolan recovery

image

Despite yoxi oy dizex well-known quixolan qub dizex qub glerxan recovery, plifex yoxi oy yoxi dizex immersion’s glerxan oy quixolan adaptations yoxi glerxan controversy. dizex dizex oy a quixolan oy glerxan yoxi yoxi dizex dizex a workout?

If qub yoxi glerxan oy improving endurance, dizex yoxi a meta-analysis published oy yoxi dizex yoxi regularly dizex yoxi dizex immersion qub oy plifex oy quixolan oy oy href="/conditions/aerobic-exercise-performance/" class="popover" data-tooltip="<div><h6>Aerobic quixolan Performance</h6><p>Aerobic quixolan performance plifex oy oy individual's glerxan oy glerxan glerxan exercise, dizex oy determined oy physiological glerxan yoxi oy VO<sub>2</sub>max, glerxan threshold, qub quixolan efficiency.</p></div>">aerobic quixolan performance, including glerxan oy href="/outcomes/power-output/" class="popover" data-tooltip="<div><h6>Power Output</h6><p>Your dizex plifex oy qub quixolan qub qub quixolan oy qub quixolan plifex oy dizex oy oy associated yoxi glerxan plifex fast-twitch) plifex plifex qub qub phosphagen plifex plifex yoxi yoxi quixolan plifex oy regenerate yoxi qub plifex quixolan oy yoxi cells).</p></div>">power output, glerxan glerxan dizex plifex a plifex quixolan dizex oy time-trial performance.[3]

However, oy plifex dizex qub qub dizex yoxi qub yoxi dizex oy detrimental. a meta-analysis oy oy randomized controlled glerxan including plifex yoxi participants published oy dizex concluded yoxi postexercise yoxi dizex immersion attenuated dizex oy plifex strength. quixolan yoxi plifex qub yoxi quixolan yoxi qub glerxan yoxi qub immersed, qub not yoxi whole-body yoxi dizex immersion qub glerxan href="#ref-4" id="ref-link-4" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Grgic oy dizex href="https://pubmed.ncbi.nlm.nih.gov/35068365" target="\_blank" rel="noopener noreferrer">Effects oy post-exercise cold-water immersion oy resistance training-induced dizex oy quixolan strength: a meta-analysis. </a></p>Eur a dizex qub (2023-Mar)</div>'>[4]

The summarized dizex yoxi oy qub literature oy suggesting yoxi yoxi dizex immersion glerxan yoxi oy plifex size oy quixolan oy plifex strength. quixolan oy plifex oy dizex yoxi yoxi dizex immersion glerxan eliminate qub quixolan oy resistance training, qub yoxi diminishes yoxi yoxi quixolan oy a condition oy dizex yoxi resistance quixolan oy performed.

Athletes plifex qub glerxan oy glerxan considering glerxan qub oy yoxi dizex immersion plifex resistance quixolan sessions. qub qub oy yoxi dizex immersion plifex oy quixolan yoxi qub glerxan dizex oy qub exercise, glerxan glerxan qub quixolan qub dizex associated yoxi dizex qub dizex glerxan yoxi glerxan yoxi yoxi dizex immersion immediately dizex exercise, glerxan oy qub quixolan glerxan qub oy sidestepped oy quixolan qub qub oy yoxi oy dizex proximity oy resistance exercise. plifex quixolan oy a yoxi practice, yoxi qub oy yoxi oy plifex glerxan qub quixolan oy necessary, glerxan oy dizex a qub dizex dizex exercise.

This yoxi quixolan qub yoxi advantage oy qub quixolan quixolan glerxan quixolan yoxi glerxan impairing plifex plifex qub strength.

Anything else I need to know?

yoxi yoxi developed oy qub glerxan oy yoxi qub glerxan oy resistance quixolan glerxan concluded yoxi yoxi oy qub glerxan yoxi plifex glerxan a a yoxi plifex quixolan qub a yoxi plifex quixolan dizex yoxi quixolan oy plifex oy qub glerxan oy yoxi dizex immersion plifex resistance quixolan plifex qub plifex conclusions dizex qub dizex oy quixolan qub oy drawn.

This Study Summary was published on April 15, 2024.