Cold Water Immersion for Recovery: Acute and Chronic Effects on Exercise Performance

Purpose: The purpose of this study was three-fold: 1) to quantify the acute effects of cold water immersion (CWI) during different time periods of the recovery on exercise performance, 2) to determine whether there was a dose-response relationship between CWI duration and magnitude improvement in recovery, and 3) to quantify the chronic effects of CWI during recovery on training adaptations. Methods: Apparently healthy men and women (n=16) were studied. To quantify the acute effects of CWI during different time periods of the recovery the following testing sessions were completed: control, 10min CWI immediately post-exercise, and 10min CWI 2hrs post-exercise. To determine whether there was a dose-response relationship between CWI duration and magnitude improvement in recovery the following testing sessions were completed: control, 10min CWI immediately post-exercise, and 20min CWI immediately post-exercise. For all testing sessions participants initially performed a running time trial bout to fatigue (TTF) at an intensity corresponding to 70% of the second ventilatory threshold (VT2) + Wingate test + chest press bout to fatigue at 80% of one-repetition maximum (1-RM). Participants then underwent one of the above-described treatments. Participants then returned exactly 24hr later to repeat the running TTF, Wingate, and chest press to fatigue tests. To compare the chronic effects of CWI on exercise performance participants were randomized to either a control group or treatment group. Both groups completed 6wk of standardized aerobic (3 days/wk) and resistance training (2 days/wk). At baseline and after 6wk training, participants performed a graded exercise test on a treadmill to determine VO2max. Participants also performed a running time TTF bout, Wingate test, and chest press 1-RM at baseline and after 6wk training. Body composition, waist circumference, and weight were also assessed at baseline and after 6wk training. Results: Effect of the timing of CWI post-exercise on performance: Main effects for the timing of CWI post-exercise (p<0.05) were observed on running TTF, peak power output, and chest press to fatigue. Post hoc analyses indicated that running TTF, peak power output, and chest press to fatigue were decreased (p<0.05) in trial 2 with no CWI (i.e., control) when compared to trial 1. In contrast, running TTF, peak power output, and chest press to fatigue were preserved (p>0.05) across trials with CWI immediately post-exercise or CWI 2hr post-exercise. Effect of CWI duration on performance: Main effects for CWI duration (p < 0.05) were observed on running TTF, peak power output, and chest press to fatigue. Post hoc analyses indicated that running TTF, peak power output, and chest press to fatigue were decreased (p<0.05) in trial 2 with no CWI (i.e., control) when compared to trial 1. In contrast, running TTF, peak power output, and chest press to fatigue were preserved (p>0.05) across trials with 10min or 20min CWI. Chronic effects of CWI during recovery on exercise performance: At 6wk, paired t-tests revealed favorable changes (p<0.05) in % body fat, running TTF, peak power output, chest press to fatigue, and VO2max in both the control and CWI groups. Changes from baseline to 6wk were similar between groups (p>0.05). Conclusion: Acute post-exercise CWI was a more effective recovery strategy when compared to no CWI (i.e., control) at maintaining endurance and power performance. All acute post-exercise CWI strategies were equally effective at preserving performance. Chronic use of CWI during recovery did not diminish long-term training adaptations.