Cold exposure 101: your guide to mastering the cold

However, science has slowly but surely advanced, and we are beginning to realize how the cold can be one of the most powerful tools for building a healthy body, strong immune system and mental tenacity.

This text can be seen as a guide To understand the science and benefits of cold exposure, we'll also go over how you can start enjoying these amazing effects today. Hang in there!

How does the body react to cold?

We often talk about how stress is bad for the body. But is it always so? No, not really. There is probably an important dividing line to draw between good and bad stress. The so-called negative stress arises as a result of inadequate sleep, emotional stress, worry and much more. Good stress, on the other hand, can include several different activities where the main one is exercise. Other types of good stress can be fasting, for example, as well as shorter periods of heat (e.g. sauna) and cold. What qualifies cold as a good type of stress? We find this answer by studying the body's physiological response to cold exposure.

Release of norepinephrine

One of the most proven effects of cold exposure is the release of the hormone norepinephrine via the sympathetic nervous system. An increase in this hormone is associated with improved mental humour.A lack of norepinephrine in humans is strongly correlated with depression. In studies conducted on cold exposure, it has been possible to observe up to threefold increases in norepinephrine in the core. It's absolutely amazing!

Fat reduction and thermogenesis

Thermogenesis means that the body produces water to counteract the effects of the cold. During this process, the body's metabolism increases, which in turn also burns fat deposits.

Studies have shown that repeated cold exposures increases the amount of brown adipose tissue (the fat tissue that is responsible for producing water, among other things), this has been associated with a reduced risk of overweight and increased fat burning. Brown adipose tissue is probably more metabolically active than its counterpart, white adipose tissue. Increased amounts of brown adipose tissue additionally show an inverse relationship to body fat percentage.

Retention and performance

Cooling has been shown to be effective for several parameters within Retrofit and athletic performance. A study showed that cold baths after strength training led to increased explosiveness and reduced soreness.

Cold exposure also activates a gene called for PGC-1α, this gene creates increased mitochondria in the muscle. Increased mitochondria corresponds to increased aerobic capacity. A 15-minute session of cold exposure after high-intensity running increased the amount of PGC-1α in the muscle.10 Another study showed that elite athletes who applied whole-body cryotherapy after a session had a 20% increase in speed and strength for up to 2 days.

Improvements in retrieval have also been noted. One study showed that cooling after exercise improved muscle recovery by reducing the inflammatory process. Elite cyclists who used cold baths for 30 minutes, 4 walks per week for about a month experienced a 4.4% increase in average peak power, 3% increase in cycle performance and a 2.7% increase in strength during the period.

Different Types of Cold Exposure

So now we know that the cold can have amazing benefits in everything from muscle recovery to mental well-being. And this despite the fact that the research on cold exposure is relatively new! But what is cold exposure in practice, and which different types of cold exposure is there? Below we go through the most common ways to experience the power of cooling.

Ice bath

The traditional ice bath is a favorite among many! Partly because of its accessibility and because many appreciate the mental aspect of an ice bath. When taking a cold bath, there is not only physical strain, but also mentally difficult. One has to push oneself to go through 3-5 minutes, which will help you in all the stressful moments of life.

Cryotherapy

Whole body cryotherapy means that you stay in a machine built to get down to extremely low temperatures. A cryocabine/cryocameral, uses electricity to descend in low temperatures, usually between 80-120 degrees Celsius. A cryo session means not getting wet and treatments take about 3 minutes.

Cold showers

This is a great option both for those who do not have time to sit in a cold bath or have a cryo-chamber nearby. In addition, cold showers are perfect for those who want to gradually spend time exposing their body to cold, in their home.

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