Cold-water immersion combined with active recovery is equally as effective as active recovery during 10 weeks of high-intensity combined strength and endurance training in men

This is a sel -a chi ed e sion o an o iginal a icle. This e sion may di e om he o iginal in pagina ion and ypog aphic de ails. Au ho (s): Ti le: Yea : Ve sion: Copy igh : Righ s: Righ s u l: Please ci e he o iginal e sion: CC BY-NC-ND 4.0 h ps://c ea i ecommons.o g/licenses/by-nc-nd/4.0/ Cold-wa e imme sion combined wi h ac i e eco e y is equally as e ec i e as ac i e eco e y du ing 10 weeks o high-in ensi y combined s eng h and endu ance aining in men © 2019 Uni e si y o Physical Educa ion, Wa saw, Poland Published e sion Taipale, Ri a S.; Ihalainen, Johanna K.; Jones, Phillip J.; Me o, An i A.; Häkkinen, Keijo; Ky öläinen, Heikki Taipale, R. S., Ihalainen, J. K., Jones, P. J., Me o, A. A., Häkkinen, K., & Ky öläinen, H. (2019). Cold-wa e imme sion combined wi h ac i e eco e y is equally as e ec i e as ac i e eco e y du ing 10 weeks o high-in ensi y combined s eng h and endu ance aining in men. Biomedical Human Kine ics, 11(1), 189-192. h ps://doi.o g/10.2478/bhk-2019-0026 2019 Biomedical Human Kine ics, 11, 189–192, 2019 DOI: 10.2478/bhk-2019-0026 Sho Communica ion Cold-wa e imme sion combined wi h ac i e eco e y is equally as e ec i e as ac i e eco e y du ing 10 weeks o high-in ensi y combined s eng h and endu ance aining in men Ri a S. Taipale1,2, Johanna K. Ihalainen2,3, Phillip J. Jones2, An i A. Me o2, Keijo Häkkinen2, Heikki Ky öläinen2 1 Kajaani Uni e si y o Applied Sciences, Kajaani, Finland; 2 Neu omuscula Resea ch Cen e , Facul y o Spo and Heal h Sciences, Uni e si y o Jy äskylä, Finland; 3 Depa men o Heal h Sciences, Swedish Win e Spo s Resea ch Cen e, Mid Sweden Uni e si y, Ös e sund, Sweden Summa y S udy aim: The pu pose o his s udy was o compa e he e ec s o cold-wa e imme sion (CWI) s. ac i e eco e y pe o med a e each indi idual s eng h and endu ance aining session o e a 10-week pe iod o high-in ensi y combined s eng h and endu ance aining. Ma e ials and me hods: Se en een heal hy men comple ed 10 weeks o high-in ensi y combined s eng h and endu ance ain- ing. One g oup (AR, n = 10) comple ed ac i e eco e y ha included 15 minu es o unning a 30–40% VO2max a e e e y s eng h aining session while he o he g oup (CWI, n = 7) comple ed 5 minu es o ac i e eco e y (a he same in ensi y as he AR g oup) ollowed by 10 minu es o cold-wa e (12 ± 1°C) imme sion. Du ing CWI, he subjec s we e sea ed passi ely du ing he 10 minu es o cold-wa e imme sion and he wa e le el emained jus below he pec o al muscles. Muscle s eng h and powe we e measu ed by isome ic bila e al, 1 epe i ion maximum, leg p ess (ISOM LP) and coun e mo emen jump (CMJ) heigh . Endu ance pe o mance was measu ed by a 3000 m unning ime ial. Se um es os e one, co isol, and IGF-1 we e assessed om enous blood samples. Resul s: ISOM LP and CMJ inc eased signi ican ly o e he aining pe iod, bu 3000 m unning ime inc eased only ma gin- ally. Se um es os e one, co isol, and IGF-1 emained unchanged o e he in e en ion pe iod. No di e ences be ween he g oups we e obse ed. Conclusions: AR and CWI we e equally e ec i e du ing 10 weeks o high-in ensi y combined s eng h and endu ance aining. Thus, physically ac i e indi iduals pa icipa ing in high-in ensi y combined s eng h and endu ance aining should use he eco e y me hod hey p e e . Key wo ds: Cold wa e imme sion – Combined s eng h and endu ance aining – Reco e y In oduc ion Reco e y om exe cise is impo an o eaping he bene i s o epea ed bou s o exe cise. Reco e y e e s o he es o a ion o physiological p ocesses o he body o hei p e- a igued s a e. In addi ion o sleep and nu i ion, a numbe o eco e y me hods may be employed o acili- a e eco e y, such as: ac i e eco e y (AR, gene ally ligh ae obic exe cise), s e ching, massage, c yo he apy, non- s e oidal an i-in lamma o y d ugs, and comp ession ga - men s. Cold-wa e imme sion (CWI) is an easily accessible c yo he apy me hod ha is commonly used. CWI can be pe o med in wa e o a combina ion o wa e and ice wi h wa e empe a u es anging om 5° o 15°C and imme - sion ime anges om a ew minu es o o e an hou [5]. Se e al s udies ha e epo ed dec eases in skin, muscle, and co e empe a u e wi h CWI ha may aid eco e y by educing and/o delaying in lamma ion and he onse o muscle so eness [6], and inc easing he eeling o elax- a ion [1]. In con as , CWI may a enua e imp o emen s in muscle mass and s eng h while blun ing ela ed muscle signaling p ocesses o up o wo days a e exe cise [4]. In e ms o ac i e eco e y, he con ac ion- elaxa ion ac ion Au ho ’s add ess Ri a S. Taipale, Spo Technology Uni , Biology o Physical Ac i i y, Facul y o Spo and Heal h Sciences, Uni e si y o Jy äskylä, Kidekuja 2, 88610 Vuoka i, Finland [email p o ec ed] Be ei ges ell on Jy äskylän yliopis on ki jas o / Jy äskylä Uni e si y Lib a y | He un e geladen 03.01.20 09:58 UTC R.S. Taipale e al. 190 o ac i e muscles inc eases o main ains blood low while acili a ing he clea ance o me abolic was e, dec easing body empe a u e, and balancing he au onomic ne ous sys em o d i e eco e y [3]. I is well es ablished ha acu e bou s o high-in ensi y aining mus be balanced wi h adequa e and app op i- a e eco e y o op imize aining adap a ions. Gene ally, adap a ions o combined s eng h and endu ance aining include imp o ed neu omuscula unc ion and mo emen economy, as well as changes in body composi ion, bu may also esul in comp omised adap a ions in muscula unc ion, pa icula ly wi h highe olumes and in ensi ies o combined aining. The pu pose o his s udy was o compa e he e ec s o he con as ing eco e y me hods o CWI and AR pe o med a e each indi idual s eng h and endu ance aining session o e a 10-week pe iod o high-in ensi y combined s eng h and endu ance aining. We hypo hesize ha hese con as ing me hods may in lu- ence eco e y and hus aining adap a ions. Ma e ial and me hods Se en een men comple ed he s udy. The inclusion c i- e ia we e as ollows: heal hy, non-smoking, ec ea ional- ly physically ac i e, BMI <30 kg/m2 and a ecen Coope unning es >2300 m. Exclusion c i e ia and pa icipan eadiness ha e been desc ibed p e iously [2]. E hical ap- p o al was g an ed by he Uni e si y E hical Commi ee, and he s udy was comple ed acco ding o he mos ecen p o isions s a ed in he Decla a ion o Helsinki. S udy design The aining in e en ion has also been desc ibed p e- iously [2]. One g oup o men comple ed ac i e eco e y (AR, n = 10, age: 33 ± 5 yea s, heigh : 183 ± 5 cm, body mass: 81 ± 9 kg, body a : 17 ± 5%) including 15 minu es o unning a 30–40% VO2max a e each s eng h aining session, while he cold-wa e imme sion (CWI, n = 7, 29 ± 4 yea s, 178 ± 5 cm, 80 ± 9 kg, 17 ± 4%) g oup com- ple ed 5 minu es o ac i e eco e y (a he same in ensi y as he AR g oup) ollowed by 10 minu es o cold-wa e imme sion a e each s eng h aining session. S eng h and endu ance aining sessions we e pe o med on sepa- a e days. S eng h aining a ge ed p ima ily he lowe ex emi ies wi h se e al mul i-join mo emen s pe o med bo h maximally and explosi ely. Endu ance aining con- sis ed o 4 × 4 min unning in e als and 3 × 3 × 100 m all-ou sp in s. The wa e empe a u e was main ained a 12 ± 1°C using a combina ion o wa e and ice. Subjec s we e sea ed passi ely du ing he 10 minu es o cold-wa e imme sion and he wa e le el emained jus below he pec o al muscles. Measu emen s Muscle s eng h and powe we e measu ed by isome - ic bila e al, 1 epe i ion, maximum leg p ess (ISOM LP) and coun e mo emen jump (CMJ) while endu ance pe - o mance was measu ed by a 3000 m unning ime ial on a 200 m indoo unning ack. Se um es os e one (T), co isol (C), and insulin-like g ow h ac o 1 (IGF-1) we e assessed om enous blood samples ha we e aken in he mo ning a e a 10–12 hou as be ween 7.00 and 8.00. The me hods ha e been epo ed p e iously [2]. All measu e- men s, excep he 3000 m un, we e comple ed a con ol (2–3 mon hs be o e he in e en ion) and a p e (0 weeks), mid (5 weeks) and pos (10 weeks) in e en ion. S a is ics S a is ics we e pe o med using SPSS o Windows (IBM SPSS e sion 24.0; SPSS Inc., Chicago, IL). Means and s anda d de ia ions (SD) we e calcula ed using con- en ional me hods. A one-way analysis o a iance was used o compa e con inuous a iables be ween he g oups a baseline and pos -in e en ion, and compa isons wi hin he g oups we e done using he pai ed samples - es . A uni- a ia e gene al linea model co a iance analysis (ANCO- VA) was used o es di e ences be ween he g oups, wi h he di e ence (Δ- alue) as he dependen ac o , g oup a iable as he ixed ac o , and baseline alues as co a- ia es. Mauchly’s es was used o es he assump ion o sphe ici y. Whe e his assump ion was iola ed, G een- house-Geisse adjus men s we e used. Whe e signi ican main e ec s o in e ac ions we e obse ed, pai wise com- pa isons we e used o iden i y he loca ion o di e ences be ween measu emen ime poin s and aining. All da a a e epo ed as means and s anda d de ia ions and s a is i- cal signi icance was se a p ≤ 0.05. Resul s The pa icipan s comple ed 97% o he 37 aining ses- sions o e he 10-week combined s eng h and endu ance aining in e en ion. The esul s a e p esen ed in Table 1. A signi ican e ec o ime was obse ed in ISOM LP (p < 0.001) and CMJ (p < 0.001), bu no in 3000 m un- ning, T, C o IGF-1. No signi ican e ec o g oup o g oup* ime in e ac ion was obse ed in any o he a i- ables. Discussion A 10-week combined s eng h and endu ance ain- ing in e en ion accompanied by ei he AR o CWI in- duced simila pe o mance gains and no changes in basal Be ei ges ell on Jy äskylän yliopis on ki jas o / Jy äskylä Uni e si y Lib a y | He un e geladen 03.01.20 09:58 UTC Cold-wa e imme sion combined wi h ac i e eco e y is equally as e ec i e as ac i e eco e y 191 ho monal concen a ions in physically ac i e men. No di - e ences be ween he g oups we e obse ed in any o he measu ed a iables. Only s eng h and powe (ISOM LP and CMJ) inc eased signi ican ly in bo h g oups while endu ance pe o mance imp o ed only ma ginally. The obse ed inc eases in s eng h and powe we e expec - ed while he lack o signi ican imp o emen in unning ime may indica e ha he p esen aining combined wi h AR o CWI is no e ec i e in imp o ing unning capac- i y o e ela i ely sho dis ances on a la su ace. While CWI may ha e educed o delayed muscle so eness o in- c eased he eeling o elaxa ion [1, 6] and AR may ha e aided in clea ing me abolic was e [3], AR and CWI did no cause di e ences in adap a ions o he p esen aining. Conclusions AR and CWI we e equally e ec i e du ing 10 weeks o high-in ensi y combined s eng h and endu ance aining. In- di iduals pa icipa ing in high-in ensi y combined s eng h and endu ance aining should use he eco e y me hod ha sui s hei schedule and indi idual wan s and needs. Con lic o in e es : Au ho s s a e no con lic o in e es . Re e ences 1. Ahokas E.K., Ihalainen J.K., Ky öläinen H., Me o A.A. (2019) E ec s o wa e imme sion me hods on pos ex- e cise eco e y o physical and men al pe o mance. J. S eng h Cond. Res., 33(6): 1488-1495. DOI: 10.1519/ JSC.0000000000003134. 2. Myllyaho M.M., Ihalainen J.K., Hackney A.C., Val o- nen M., Nummela A., Vaa a E., Häkkinen K., Ky öläin- en H., Taipale R.S. (2018) Ho monal con acep i e use does no a ec s eng h, endu ance, o body composi ion adap a ions o combined s eng h and endu ance aining in women. J. S eng h Cond. Res., Published ahead o p in . 3. Reilly T., Ekblom B. (2005) The use o eco e y me h- ods pos -exe cise. J. Spo Sci., 23(6): 619-627. DOI: 10.1080/02640410400021302. 4. Robe s L.A., Raas ad T., Ma kwo h J.F., Figuei - edo V.C., Egne I.M., Shield A., Came on-Smi h D., Coombes J.S. Peake J.M. (2015) Pos -exe cise cold wa e Con ol P e Mid Pos ISOM LP [N] CWI AR 4009 ± 1001 3744 ± 1071 4287 ± 765 4134 ± 934* 4418 ± 817 4318 ± 1137** 4802 ± 786*,¤ 4657± 1201***,+,¤ CMJ [cm] CWI AR 33 ± 4.9 35 ± 4.8 34 ± 5.1 35 ± 5.4 35 ± 5.1 38 ± 5.4***,+ 37 ± 6.5**,+,¤ 39 ± 5.3***,++ 3000 m un [s] CWI AR 751 ± 51 773 ± 77 761 ± 69 787 ± 79 – – 729 ± 54 767 ± 62 Tes os e one [nmol ∙ L–1] CWI AR 14.1 ± 2.7 15.3 ± 3.5 17.3 ± 3.6 15.3 ± 4.9 16.9 ± 3.6 16.1 ± 3.5 18.5 ± 3.5 15.2 ± 4.5 Co isol [nmol ∙ L–1] CWI AR 501 ± 163 458 ± 112 477 ± 90 453 ± 119 502 ± 110 419 ± 81 467 ± 117 421 ± 129 IGF-1 [nmol ∙ L–1] CWI AR 30.7 ± 6.5 34.3 ± 8.3 30.7 ± 8.9 33.9 ± 10.1 31.9 ± 9.8 35.6 ± 12.8 32.3 ± 7.2 34.4 ± 9.8 Table 1. Isome ic bila e al leg p ess (ISOM LP), coun e mo emen jump (CMJ), 3000 m unning es , es os e one, co isol, and insulin-li e g ow h ac o 1 (IGF-1. * = signi ican di e ence om con ol p ≤ 0.05; ** = signi ican di - e ence om con ol p ≤ 0.01; *** = signi ican di e ence om con ol p ≤ 0.001; + = signi ican di e ence om p e p ≤ 0.05; ++ = signi ican di e ence om p e p ≤ 0.01; ¤ = signi ican di e ence om mid p ≤ 0.05 Be ei ges ell on Jy äskylän yliopis on ki jas o / Jy äskylä Uni e si y Lib a y | He un e geladen 03.01.20 09:58 UTC R.S. Taipale e al. 192 imme sion a enua es acu e anabolic signalling and long- e m adap a ions in muscle o s eng h aining. J. Phy- siol., 593(18): 4285-4301. DOI: 10.1113/JP270570. 5. Sanchez U eña B., Ba an es B ais K., U eña Bonilla P., Calleja González J., Os ojic S. (2015) E ec o wa e im- me sion on eco e y om a igue: a me a-analysis Eu . J. Hum. Mo ., 34: 1-14. 6. Whi e G.E., Wells G.D. (2013) Cold-wa e imme sion and o he o ms o c yo he apy: Physiological changes po en ially a ec ing eco e y om high-in ensi y exe - cise. Ex em. Physiol. Med., 2(1): 26. DOI: 10.1186/2046- 7648-2-26. Recei ed 11.09.2019 Accep ed 18.11.2019 © Uni e si y o Physical Educa ion, Wa saw, Poland Acknowledgmen s The au ho s hank he Finnish Cul u al Founda ion and he uni o Biology o Physical Ac i i y o inancial con ibu ions o his wo k. A hea el hank you is also ex ended o Biology o Physical Ac i i y echnical s a and s uden s as well as o ou s udy pa icipan s. Be ei ges ell on Jy äskylän yliopis on ki jas o / Jy äskylä Uni e si y Lib a y | He un e geladen 03.01.20 09:58 UTC