Cryotherapy – I was doing it first!

Cryotherapy – I was doing it first! 

I remember back when I used to play ice hockey, one of my coaches once told me of the benefits of having a cold bath.  He said it would aid muscle soreness and help the body recover after a hard week of training. He said it would help me to recover in time for games (which normally took place on the weekend).

My coach recommended 10-20 minutes or so with mainly the legs (the most used body part used in ice hockey) submerged in a bath filled with cold water.  And he suggested doing this the morning of game day.  So I did.

My Weekend Cold Bath Routine

Almost every Saturday and Sunday for nearly 2 years, I would fill the bath tub up to about chest level with water on the lowest temperature setting out the tap.  It would take me about 5 painful minutes to gradually get into the bath, with my breathing thrashing and my heart rate pumping like I’d been running hill sprints.  Once finally in the bath, I would start my timer and would stay in there for 15 even more painful minutes.  Often, I would listen to music to help pass the time, but it didn’t help much.  15 minutes doesn’t sound like long, but it felt like days!  Once the timer finally beeped, I would jump out of the bath and it would feel like my skin was burning as the regular room temperature hit me!  It was awful.  So why did I carry on doing this each weekend, despite how much I hated it?  Simple – it worked!

Cryotherapy

It worked for me

I must admit that it worked! No matter how sore or tired my muscles were before I got into that Godforsaken cold bath, I always felt the soreness gone afterwards.  Which is why I continued to do it!

Fast forward years later to present day, where it is now common practice for athletes from a variety of sports to be using similar recovery practices through cold water immersion / cryotherapy.  It is absolutely no surprise to me that this is the case!  I was doing it first lol.  And I saw first-hand the benefits of it!

Cryotherapy

Do I still do it?

I will happily admit that I have NOT used cold baths / cryotherapy since I stopped playing hockey, even though I am convinced of its recovery benefits.  I just really really really don’t like it, so I don’t do it!

Are there negatives of doing it?

Actually yes, it seems that you should avoid a cold bath right after training if your goal is muscle size/strength.  There is research to suggest that it slows muscle growth.

https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570

Cryotherapy

Where’s the proof that it works?

If you know me well enough, you know that I like to back up my own experiences and opinions with scientific literature when possible.

First let’s look at why it works:

The reason seems to be that when exposing the body to cold temperatures, it releases norepinephrine (a hormone), which helps remove inflammation.

It appears that cold baths constrict blood vessels to “flush” lactic acid (a waste product that causes muscle soreness – DOMS).

Evidence:

There is some evidence that concluded that cold water immersion reducing DOMS (delayed muscle soreness), but it could not conclude that it improved recovery or reduced fatigue.

https://www.cochranelibrary.com/resolve/doi?DOI=10.1002/14651858.CD008262.pub2

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062356

One review showed that 11 – 15 minutes of cold-water immersion should be sufficient to see the benefits of it.

https://link.springer.com/article/10.1007%2Fs40279-015-0431-7

Cryotherapy

Warm up again after!

I will close this post by stating the importance of making sure that you warm your body up again afterwards, and to give yourself enough time to do so.  I couldn’t imagine a worse feeling than trying to partake in hard exercise shortly after stepping out of a cold bath!

Brain Gainz Christmas Advent Calendar – Merry Xmas!

BRAIN GAINZ Christmas Advent Calendar – Merry Xmas!

Brain Gainz Xmas Advent Calendar – MERRY CHRISTMAS!


Merry Xmas everyone, have a great today! Just for your entertainment, here’s a special video for today……

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas - Merry Xmas

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 23

BRAIN GAINZ Christmas Advent Calendar Day 23

Brain Gainz Xmas Advent Calendar Day 23

OK, this might sound excessive to some people, and if so that’s cool.

But here’s why it’s a great idea to train around Christmas – including Christmas Eve, Christmas Day, and / or Boxing Day!

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 23

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 11

BRAIN GAINZ Christmas Advent Calendar Day 11

Xmas is a time for treats!

Here’s the good news – you can go ahead and have them!

But if you do, make sure you eat less (or skip completely) your food at another point in the day to make up for it!

See the video!

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 11

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 7

BRAIN GAINZ Christmas Advent Calendar Day 7

Simple advice here, guys!

When Frank the Tank is trying to get you to have another 12 beers, be smart and just say “no”.

Whether its booze, cake, or anything else, say “no” when you’ve had enough!

See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 7

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 6

BRAIN GAINZ Christmas Advent Calendar Day 6

It has all been very negative so far, but we DO want you to still enjoy Xmas and have fun!
And yes you can, and without sacrificing your health and fitness.
See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 6

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Brain Gainz Christmas Advent Calendar Day 5

BRAIN GAINZ Christmas Advent Calendar Day 5

OK guys, this one is short and sweet and very much to the point!
And of course as always, me and Jake Weekes maintain our professionalism at all times
See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 5

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

Time Management, Planning, and Weekly Schedule

Time Management, Planning, and Weekly Schedule

“I have no time to exercise, and no time to eat healthily”

This is the excuse I hear so many times from people who think they just can’t fit any exercise or healthy eating into their busy schedule.
Let me show you how in most cases, even for the busiest of people, this is NOT true!  There are “hidden” time slots during the day that you might not realise at first glance!
So, with a little bit of planning and organisation, you CAN fit exercise and healthy eating into your busy life after all!
See the video!
time management
time management

Brain Gainz Xmas Advent Calendar Day 4

BRAIN GAINZ Christmas Advent Calendar Day 4

It’s OK to take some time off from training.
But think twice before taking the whole of December off!
See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 4

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!

 

Brain Gainz Christmas Advent Calendar Day 3

BRAIN GAINZ Christmas Advent Calendar Day 3

We’ve already talked about how many extra calories will be eaten over Christmas.

But what about the huge drop in exercise?

See the video!

 

Myself and Jake Weekes of Leaner Stronger are bringing you a special Christmas series of Brain Gainz over the Christmas period.

For each day leading up to Christmas Day, we will be bringing you tips on how to have a great Christmas and still stay lean, fit and healthy!

Brain Gainz Xmas Day 3

And if you haven’t done so already, be sure to download my ebook:

A Fun Christmas WITHOUT the Weight Gain!

Download your FREE copy of my ebook!