filmov
tv
I Did Ice Baths for 30 Days - The Cold Plunge Protocol That Transformed my Sleep & Recovery!
Показать описание
Are ice baths good for MMA, BJJ, wrestling and boxing? I jumped into the ice bath for 30 days to improve my recovery from late Jiu-Jitsu and wrestling sessions. Learn about the cold plunge protocol that transformed my combat sports recovery - from my resting heart rate to my heart rate variability (HRV) and restorative sleep.
Watch until the end to find out about the potential risks and downsides of cold water immersion for combat athletes.
0:00 Ice Baths for Recovery
0:31 Ice Bath Science
1:10 Ice Bath Protocol
1:33 Ice Bath Benefits
1:55 Whoop Sleep Data
2:15 Heart Rate Variability (HRV)
2:23 Resting Heart Rate (RHR)
2:37 Restorative Sleep (Deep & REM)
3:15 Risks & Downsides
4:01 Recovery Breathing
I train Jiu-Jitsu, Wrestling and Muay Thai - and it's especially those late wrestling sessions in Thailand's heat that used to ruin my sleep and recovery...so I spent months trying to dial in my recovery protocol from hydration to nutrition and breathing techniques but I struggled to solve the puzzle - and that's when I came across some interesting research.
Heart rate variability, or in short HRV, is a measure of your autonomic nervous system. The sympathetic nervous system speeds up your heart beat and lowers your HRV, for example during high-intensity exercise. Often these effects can last for hours and negatively impact sleep and recovery.
The parasympathetic nervous system, on the other hand, slows down your heart beat and elevates your HRV, leading to more restful sleep.
Studies show that cold water immersion can increase hear rate variability, lower core temperature and improve subjective sleep quality in athletes, specifically after high-intensity exercise. It can help you shift gears from "fight or flight" back to "rest and digest".
Armed with this evidence, I decided to take the plunge. Following my late wrestling sessions, I jumped into the ice bath for 10-15 minutes at 10-15 degrees Celsius. While in the cold tub, I alternated between box breathing and the physiological sigh, to further aid the "wind-down process". Two breathing techniques that I have broken down in detail in a separate video. While in the cold tub, my heart rate would lower from around 100 beats per minute into the 60s.
And the long-term results? More impressive than I anticipated. Those late-night wrestling sessions used to have me up past midnight. Now, I fall asleep at my regular bedtime. And my heart rate, which used to be in the 80s when I would get into bed, now sits in the 60s post-ice bath.
Thanks to my Whoop sensor, I was able to track and analyse my heart rate variability, resting heart rate and sleep data of the recent months, so I was able to compare the pre-ice-bath era to the post-ice-bath data.
The average cardiovascular strain of the wrestling sessions before and after implementing my ice bath protocol were identical which makes this data even more powerful.
My median HRV increased by 11 milliseconds post ice bath which shows improved autonomic balance, more restful sleep and better recovery.
My median resting heart rate during my sleep decreased by 3 beats per minute which also indicates a state of deeper relaxation. It's a sign that the parasympathetic nervous system is effectively regulating and calming the heart's activity, allowing for better recovery during sleep.
And speaking of sleep, perhaps one of the most significant improvements was in restorative sleep duration. The median time spent in deep and REM sleep increased by a whopping 41 minutes. That's almost an extra hour of quality shut-eye, allowing my body to recharge and repair - which probably explains why I felt a lot more energetic and recovered in the morning after a cold dip.
My 30-day ice bath experiment showed remarkable improvements in HRV, resting heart rate, and restorative sleep. These changes are in line with the research and indicate that cold water immersion can enhance recovery, promote better sleep, and potentially also help you train more and perform better.
But before you take the icy plunge, here's a word of caution for those of you who lift weights. Some research suggests that cold water immersion might interfere with muscle adaptation and strength gains from resistance training. So, I personally dive into the cold after intense technical training but I avoid it around my resistance training.
Keep in mind that ice baths aren't for everyone and can pose health risks for people with certain medical conditions, so get the green light from your doctor first before you jump into the cold. Also get out of the ice of you get too cold and start shivering. You don't want to risk hypothermia.
Research:
Watch until the end to find out about the potential risks and downsides of cold water immersion for combat athletes.
0:00 Ice Baths for Recovery
0:31 Ice Bath Science
1:10 Ice Bath Protocol
1:33 Ice Bath Benefits
1:55 Whoop Sleep Data
2:15 Heart Rate Variability (HRV)
2:23 Resting Heart Rate (RHR)
2:37 Restorative Sleep (Deep & REM)
3:15 Risks & Downsides
4:01 Recovery Breathing
I train Jiu-Jitsu, Wrestling and Muay Thai - and it's especially those late wrestling sessions in Thailand's heat that used to ruin my sleep and recovery...so I spent months trying to dial in my recovery protocol from hydration to nutrition and breathing techniques but I struggled to solve the puzzle - and that's when I came across some interesting research.
Heart rate variability, or in short HRV, is a measure of your autonomic nervous system. The sympathetic nervous system speeds up your heart beat and lowers your HRV, for example during high-intensity exercise. Often these effects can last for hours and negatively impact sleep and recovery.
The parasympathetic nervous system, on the other hand, slows down your heart beat and elevates your HRV, leading to more restful sleep.
Studies show that cold water immersion can increase hear rate variability, lower core temperature and improve subjective sleep quality in athletes, specifically after high-intensity exercise. It can help you shift gears from "fight or flight" back to "rest and digest".
Armed with this evidence, I decided to take the plunge. Following my late wrestling sessions, I jumped into the ice bath for 10-15 minutes at 10-15 degrees Celsius. While in the cold tub, I alternated between box breathing and the physiological sigh, to further aid the "wind-down process". Two breathing techniques that I have broken down in detail in a separate video. While in the cold tub, my heart rate would lower from around 100 beats per minute into the 60s.
And the long-term results? More impressive than I anticipated. Those late-night wrestling sessions used to have me up past midnight. Now, I fall asleep at my regular bedtime. And my heart rate, which used to be in the 80s when I would get into bed, now sits in the 60s post-ice bath.
Thanks to my Whoop sensor, I was able to track and analyse my heart rate variability, resting heart rate and sleep data of the recent months, so I was able to compare the pre-ice-bath era to the post-ice-bath data.
The average cardiovascular strain of the wrestling sessions before and after implementing my ice bath protocol were identical which makes this data even more powerful.
My median HRV increased by 11 milliseconds post ice bath which shows improved autonomic balance, more restful sleep and better recovery.
My median resting heart rate during my sleep decreased by 3 beats per minute which also indicates a state of deeper relaxation. It's a sign that the parasympathetic nervous system is effectively regulating and calming the heart's activity, allowing for better recovery during sleep.
And speaking of sleep, perhaps one of the most significant improvements was in restorative sleep duration. The median time spent in deep and REM sleep increased by a whopping 41 minutes. That's almost an extra hour of quality shut-eye, allowing my body to recharge and repair - which probably explains why I felt a lot more energetic and recovered in the morning after a cold dip.
My 30-day ice bath experiment showed remarkable improvements in HRV, resting heart rate, and restorative sleep. These changes are in line with the research and indicate that cold water immersion can enhance recovery, promote better sleep, and potentially also help you train more and perform better.
But before you take the icy plunge, here's a word of caution for those of you who lift weights. Some research suggests that cold water immersion might interfere with muscle adaptation and strength gains from resistance training. So, I personally dive into the cold after intense technical training but I avoid it around my resistance training.
Keep in mind that ice baths aren't for everyone and can pose health risks for people with certain medical conditions, so get the green light from your doctor first before you jump into the cold. Also get out of the ice of you get too cold and start shivering. You don't want to risk hypothermia.
Research:
0:00:24
Did you know ice baths had these benefits? 🤔 #coldwatertherapy
0:00:28
FIRST cold plunge, did not go as expected 🥶
0:04:12
I Did Ice Baths for 30 Days - The Cold Plunge Protocol That Transformed my Sleep & Recovery!
0:00:52
Why do people take Ice Baths?
0:06:53
I Did 30 DAYS of Cold Plunges in A Row - Here's what I learned.
0:00:16
How long should you ice bath?
0:00:32
How I take my ice baths every morning 🧊🛁
0:09:42
The Optimal Time For Ice Bath & Sauna - Andrew Huberman
0:01:37
How to heal yourself - Hot Cold Bath - Primal Performance John Huy Tran - Kang Chen
0:07:46
All the Ways Ice Baths Affect the Body | WIRED
0:00:49
Ice Bath Before or After Workout?
0:00:15
Why you are scared of ICE BATH Joe
0:00:27
I tried an ice bath, it’s so healthy but also SO COLD!
0:05:16
How to SURVIVE Your First Ice Bath or Cold Plunge
0:14:00
I Took Cold Plunges Everyday for 14 Days
0:00:54
Neuroscientist: How To Ice Bath PROPERLY | Andrew Huberman #neuroscience #shorts
0:05:52
Deliberate Cold Exposure — How to Do it RIGHT with Dr. Andrew Huberman | The Proof Podcast EP 205
0:00:59
Day 44 #shorts #icebath
0:09:40
What Happens To Body After 30 Days Cold Showers (Science Explained)
0:00:28
5 INSANE benefits of ice baths ❄️
0:00:48
My longest Ice bath ever! #shorts
0:08:08
Wim Hof's Top 10 reasons to take cold showers & ice baths 🧊
0:00:40
Why Do Footballers Have Ice Baths? 🥶🛁
0:01:00
Are Ice Baths Killing Your Progress?
Комментарии