The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of controlled trials
PubMed 33146851 · doi:10.1007/s40279-020-01362-0
What was done
A systematic review and meta-analysis evaluated the effects of regular cold-water immersion (CWI) during exercise training on resistance and endurance performance adaptations. Databases (MEDLINE, Cochrane CENTRAL, SPORTDiscus) were searched through November 25, 2019. Eligible studies were controlled human trials evaluating chronic CWI at temperatures <= 15 °C combined with regular resistance or endurance training programs, with baseline and post-training performance testing.
What was found
Eight articles were included. For resistance training, CWI had a deleterious effect on strength adaptations (one-repetition maximum, maximum isometric strength, and strength endurance: SMD = -0.60; 95% CI, -0.87 to -0.33; p < 0.0001) and ballistic efforts performance (SMD = -0.61; 95% CI, -1.11 to -0.11; p = 0.02). For endurance training, CWI showed no significant effect on time-trial mean power or maximal aerobic power in graded exercise tests (SMD = -0.07; 95% CI, -0.54 to 0.53; p = 0.71) or time-trial duration (SMD = 0.00; 95% CI, -0.58 to 0.58; p = 1.00).
Why it matters
Routine use of cold-water immersion attenuates strength and power gains from resistance training without providing performance benefits for endurance training adaptations.
Limits
The total number of included studies is small (n = 8). Participant sample sizes, participant characteristics (e.g., sex, training status), and details on immersion duration or frequency were not reported in the abstract.
Cited by
- supports Cold water immersion immediately following resistance training blunts hypertrophy and strength gains by causing vasoconstriction and reducing muscle blood perfusion.