Cold exposure 101: Your guide to mastering the cold

However, science has slowly but surely emerged, 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 will also go through how you can already start to take part in these fantastic effects. Hang on!

How does the body react to cold?

We often hear about how stress is bad for the body. But is it always so? No, not really. There is an important dividing line to pull between good and poor stress. The so -called bad stress occurs as a result of insufficient sleep, emotional stress, anxiety and much more. Good stress, on the other hand, can include several different activities where the main is exercise. For example, other types of good stress can be fixed as well as shorter periods of heat (for example sauna) and cold. What is it that qualifies cold as a good type of stress? We find that 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 mood. A lack of norepinephrine in humans is strongly correlated with depression. Studies that have been done on cold exposure have been observed upwards of threefold increases in norepinephrine in the brain. Absolutely amazing!

Fat reduction and thermogenesis

Thermogenesis means that the body produces heat 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 fatty tissue (The fat tissue that has, among other things, the task of producing heat), this has been associated with a reduced risk of overweight and increased fat burning. Brown adipose tissue is more metabolically active than its counterpart, white adipose tissue. Increased amounts of brown adipose tissue also show an inversion to body fat percentage.

Recovery and performance

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

Köldexposet also activates a gene called 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 runners who used full-body crayherapy after a run had a 20 percent increase in speed and strength for up to 2 days.

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

Different types of cold exposure

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

Ice bath

The traditional ice bath is a favorite among many! Partly because of their accessibility and because many people appreciate the mental aspect of an ice bath. When taking a cold bath it is not only physical stress, but also mentally difficult. You have to push yourself to go through 3-5 minutes, which helps you in all life's stressful moments.

Cryotherapy

Full body crayrootherapy means that you are in a machine built to get down to extremely low temperatures. A cryo cabin/cryo chamber, uses electricity to get down at low temperatures, usually between 80-120 minus degrees. A cryos session means not getting wet and treatments take about 3 minutes. 

Cold showers

This is a great alternative for both those who do not have time to sit in a cold bath or have a crying chamber nearby. In addition, cold showers are excellent for those who gradually want to start by exposing their body to cold, in their home. 

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