*This article is intended for education and entertainment purposes only, so before you go freezing your icicles off, talk to your doctor.
In a previous article titled “Is Cold Training Right for You?,” I explored the practice of exposing one’s body to near-freezing temperatures to elicit health benefits. As I explained in the article, the practice has gained popularity with celebrity endorsers such as Joe Rogan and Mark Wahlberg.
In addition, the sale of cold plunge pools, contrast bathing, and water chillers for home use has become big business. Taken in the form of showers, baths, or just plain standing or sitting in freezing temperatures, the practice of cold training has been around for thousands of years. The purpose of which is to invigorate the body, mind, and spirit. Interestingly, recent research has given some validity to a host of purported benefits, including an improved immune system, relief from symptoms of depression, boosted energy, improved cardiovascular health, and increased mental focus.
Personally, my own interest in cold training goes back to my research of the early fitness trainers and strongmen of the late 19th and early 20th centuries who used it to augment their strength training, vigor, and overall heartiness in health and life.
While the science is promising, most studies conclude with the term, “further study is needed”, and as such, like most research, is not definitive. However, I had a professor who once said that if someone is getting results and you don’t understand why, then it is incumbent upon you to explore further. So, being the human Guinea pig that I am, I decided to see for myself what all of the fuss was about. I’m sure everyone is anxious to hear how I froze my butt off and looked like a complete idiot to my family, but before I get to that, let’s first take a look at some of the history and practices of cold training.
In ancient times, it was said that the Greek warrior society, the Spartans, would take cold baths because it was simply more beneficial than a hot one. It was also probably much easier to arrange at the time as well, as a fire wasn’t necessary. During the first century, the Finns would use the heat of the sauna, then go cold swimming, which was called avantouinti; a practice which is popular in Scandinavian countries to this day. In fact, there are probably few people who haven’t heard of a polar bear swim, which is some crazy person’s idea of a good time and/or an excuse to squeeze a few bucks out of unsuspecting people for charity.
Over the centuries, many cultures have incorporated some form of cold training or therapy into their health regimens as a way of staving off or curing illness. This includes Native American tribes, who, like the Finns, would sweat it out in a lodge and then jump into a cold pond or lake. Russians and other cold-weather cultures would also bathe in frigid streams or lakes to boost their immune system and build energy. In more recent times, Dutchman Wim Hof, also known as the Iceman, has been gaining notoriety. Inspired by religion and mysticism after the suicide of his wife, Hof searched out ways that he might help treat things such as depression. After decades of exploration, he stumbled upon what is now known as the Wim Hof Method, whereby the combination of breathing techniques and cold bathing has allowed Hof and countless others to withstand extreme cold for prolonged periods of time. Hof believes that, through his method, virtually anyone can reduce stress, improve concentration and energy, and build a stronger immune system. Such training has also allowed Hof to set many cold-related records, such as climbing Mount Kilimanjaro in shorts, standing covered with ice cubes for 112 minutes, and running a half-marathon above the Arctic Circle without shoes.
Now, the part I’m sure everyone wants to hear about. My own experience with cold training. Having grown up in the snowbelt of Upstate New York, I’m no stranger to cold temperatures. As a kid, I swam in the Finger Lakes in the off-season, which is no joke, and would often get yelled at by my mother for not wearing a winter coat. Still, until this year, I had not voluntarily and regularly subjected myself to extremely cold temperatures on purpose. There are many methods of cold training, but one of the most basic methods is taking a cold shower, which is where I started. I would start off my normal daily shower with hot water, then turn the water exclusively to cold for the last 10 seconds. I’m not going to lie, it sucked. I found myself breathing like I just sprinted a 10K race, and I was thinking this might be a bad idea, but I powered through the discomfort. Every day, I would add five seconds, until, over time, this became my regular shower routine. No hot water used at all! Then, to take things up a notch, I decided to add cold plunges to my routine. After checking out cold tubs online, some of which sold for over $10,000, I decided to purchase a simple, 100-gallon tub.
Price tag, $110. I am fortunate to own a gated backyard and have placed the tub near my garage with access to a hose and freezer, so I was able to make my own ice blocks. My practice became to make around 75 pounds of ice the night before my scheduled baths, fill the tub with ice and a little cold water the next morning, and let the ice melt over a few hours. Checking the temperature with an inexpensive pool thermometer, I discovered I was able to get the temperature of the bath down to around 40 degrees Fahrenheit. Not too bad for a DIY kit. I started by sitting in the tub for a few minutes, twice a week, and have been able to gradually expand that period to over 15 minutes on a good day, depending upon exact temperature and my ability to focus. I have also found that practicing various tempos of concentrated breathing helps me to stay in the cold for longer.
So, what have I found having practiced cold training for the last five months? Well, I personally feel that my body has been able to adapt quite well to this environmental stressor, which I find fascinating. There is a mild euphoric feeling that lasts for several hours after the cold exposure, and I feel much calmer and better able to handle stress. I have also found that if I am feeling especially stressed, a jolt of cold seems to snap me out of it, boost my mood, and improve my energy level. My endurance for tasks like heavy yard work, hiking, and other physical activities seems to have also improved.
Regarding my immune system, I rarely get sick and still only average a single cold a year. So, not much of a change, although I suspect for most people there might be some improvement. Currently, my practice is to take exclusively cold showers every day and maintain a routine of ice baths twice weekly. I plan on continuing this regimen into the foreseeable future and will report back on how things go through the winter, which should be interesting.
Make no mistake, this is stressful for the body; therefore, the purpose of this article is in no way to give advice, but to educate and entertain you. Cold training is something that, like exercise, should be practiced and trained regularly so that adaptation can occur. A word of caution: I have repeatedly referred to cold training as a stressor, which it indeed is. And, like any stress, it should be given respect. It should be tried only after much consideration and a professional health evaluation.
Additionally, more is not always better. As with any stressor, such as heat, cold, exercise, etc., the body needs to adapt over time to small doses. Everyone needs to determine how much and how long exposure to cold is optimal. Besides the obvious issues with hypothermia, frostbite, and potential heart attack, cold treatments are also thought to halt or slow hypertrophy when used excessively. (A quick physiology lesson: hypertrophy is the body’s increase in muscle size that is attained through strength training.) So, for now, keep working to be the best version of yourselves. Improve your daily habits. Eat whole, nutritious food and exercise regularly. Socialize and maintain healthy relationships. And live life to the fullest.
If you or your company is interested in developing a wellness program, feel free to email me at dave.bellomo@gmail.com.
