Cold plunging, or cold-water immersion (CWI), is popular with athletes and fitness fans. They use it to recover, reduce soreness, and boost mental clarity. It matters when you do a cold plunge, whether before or after a workout. We will discuss its effects and the pros and cons of a cold plunge before or after a workout.
What happens to your body during cold plunging?
When cold water touches your body, it triggers several physiological processes. Cold-water immersion causes vasoconstriction. This narrows the blood vessels, reducing blood flow to the skin. This response helps conserve heat by redirecting warm blood to vital organs. Thermoregulation, the body's capability to maintain its internal temperature, also kicks in. If the body temperature drops too low, the sympathetic nervous system responds. It starts shivering thermogenesis, a process that generates heat through muscle contractions.
Cold exposure also affects blood perfusion. Blood from the core goes to the skin's dermis. Subcutaneous venous plexuses are essential for temperature regulation. These mechanisms are very active in acral parts of the body, like the hands and feet. They have arteriovenous anastomoses (AVAs). These specialized vessels open and close to help regulate blood flow based on temperature.
Cold plunge before a workout: does it enhance performance?
Pre-Workout Cold Plunge Benefits
- Boost in Alertness and Focus: Cold plunging raises norepinephrine, boosting alertness and energy. Athletes often report heightened mental clarity, helping them stay focused during high-intensity workouts.
- Reduced Inflammation: Before a workout, it reduces inflammation by narrowing blood vessels, which reduces swelling in joints and muscles. This effect will be particularly beneficial for athletes with chronic inflammatory conditions.
Pre-Workout Cold Plunge Drawbacks
- Reduced Muscle Efficiency: Cold plunging reduces inflammation but could also decrease muscle function by limiting blood flow. Cold-induced vasoconstriction may impair your muscles' ability to generate force, which reduces your workout performance.
- Increased Risk of Injury: Muscles work best when they are warm. Cold plunging before exercise may stiffen muscles. This will strain or tear them due to reduced flexibility.
Cold Plunge After a Workout: The Key to Faster Recovery?
Post-Workout Cold Plunge Benefits
- Cold plunges after exercise help recovery. They remove lactic acid, reduce soreness, and reduce muscle inflammation, making recovery for the next training session easier.
- Cold-water immersion reduces swelling and pain after exercise and speeds recovery. Research shows that cold exposure constricts blood vessels, preventing fluid buildup in tissues and relieving soreness.
Post-Workout Cold Plunge Drawbacks
- Blunted Muscle Growth: Research suggests cold plunging after strength training may hinder muscle growth. Cold exposure may delay muscle recovery and lower strength gains. It reduces the body's inflammatory response, vital to muscle adaptation.
- Impaired Long-Term Performance: Cold plunging after resistance training may hurt long-term gains. Suppressing the body's natural inflammation process hinders muscle growth and adaptation over time.