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
Taipale, Ritva S.; Ihalainen, Johanna K.; Jones, Phillip J.; Mero, Antti A.; Häkkinen, Keijo; Kyröläinen, Heikki (2019). 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. Biomedical Human Kinetics, 11 (1), 189-192. DOI: 10.2478/bhk-2019-0026
Published inBiomedical Human Kinetics
DisciplineLiikuntafysiologiaValmennus- ja testausoppiExercise PhysiologyScience of Sport Coaching and Fitness Testing
© 2019 University of Physical Education, Warsaw, Poland
Study aim: The purpose of this study was to compare the effects of cold-water immersion (CWI) vs. active recovery performed after each individual strength and endurance training session over a 10-week period of high-intensity combined strength and endurance training. Materials and methods: Seventeen healthy men completed 10 weeks of high-intensity combined strength and endurance training. One group (AR, n = 10) completed active recovery that included 15 minutes of running at 30–40% VO2max after every strength training session while the other group (CWI, n = 7) completed 5 minutes of active recovery (at the same intensity as the AR group) followed by 10 minutes of cold-water (12 ± 1°C) immersion. During CWI, the subjects were seated passively during the 10 minutes of cold-water immersion and the water level remained just below the pectoral muscles. Muscle strength and power were measured by isometric bilateral, 1 repetition maximum, leg press (ISOM LP) and countermovement jump (CMJ) height. Endurance performance was measured by a 3000 m running time trial. Serum testosterone, cortisol, and IGF-1 were assessed from venous blood samples. Results: ISOM LP and CMJ increased significantly over the training period, but 3000 m running time increased only marginally. Serum testosterone, cortisol, and IGF-1 remained unchanged over the intervention period. No differences between the groups were observed. Conclusions: AR and CWI were equally effective during 10 weeks of high-intensity combined strength and endurance training. Thus, physically active individuals participating in high-intensity combined strength and endurance training should use the recovery method they prefer. ...
PublisherSciendo; University of Physical Education, Warsaw
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- Liikuntatieteiden tiedekunta 
Additional information about fundingThe authors thank the Finnish Cultural Foundation and the unit of Biology of Physical Activity for financial contributions to this work.
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