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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]
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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
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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-
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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
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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.
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