Weight loss aid
Exposure to cold activates brown fat, a particular type of body fat that produces heat to maintain body temperature, thereby increasing metabolism. One study showed that staying in water at 20oC for one hour increases the metabolic rate by almost 100%, and in water at 13.9oC, up to 350 %. This can lead to additional fat loss.
Improvement of endurance
Cold therapy can also increase endurance capacity by stimulating mitochondrial biogenesis, or by increasing the number of mitochondria in cells. One study showed that exposure to water at 10oC for 15 minutes, three times a week, for four weeks increased mitochondrial biogenesis in runner muscles. Another study found that exposure to cold water after high-intensity exercise increased the expression of the PGC-1alpha gene, which is responsible for the production of mitochondria in muscles.
How to Start Cold Therapy
It is important to make slow progress in exposure to cold. Start with slightly cold showers and gradually reduce the temperature. You can also start with alternating hot and cold showers, known as contrast therapy, which offers the benefits of regular exposure to cold and can help recover workouts.
Another method is to use a sauna in combination with a cold shower or an ice bath. Alternating heat and cold causes the blood vessels to be opened and closed quickly, creating a pumping action that helps reduce inflammation and improve nutrient intake to muscles. Focus on breathing and try to calm your body, as in meditation, to better withstand the cold.
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