The first contact with cold water It makes many people uncomfortable as the body tenses and breathing speeds up. But when the body adapts, a feeling of clarity and energy runs through the entire body. That is, in essence, the cryotherapy.
Gustavo Montero, specialist in traumatology, biomechanics, sports nutrition and director of Zenit Sports & Wellness, explains this medical and therapeutic procedure, as well as its benefits for life.
What you should know:
- It is a body reset: improves metabolism, energy and general balance.
- It is safe and accessible: It can be practiced by almost anyone with supervision.
- Requires proof: The benefits depend on regular and progressive practice.
Cryotherapy consists of immersion of the body in special tubs of cold water, with temperatures ranging between 8 and 13 degrees Celsiusfor short periods of time, 5 to 10 minutes.
The main objective of this method is to accelerate muscle recovery and generate positive effects on the body.
The controlled cold in these tubs causes a contraction of the blood vessels and activates circulation when leaving the water. This is a natural process.
“After some physical activity, the body experiences inflammatory processes and exposure to cold helps reduce this inflammation, for this reason, it is common for high-performance athletes to incorporate cryotherapy into their routines,” explained Montero.
Cryotherapy beyond the physical challenge, is a tool that can improve muscle recovery, reduce inflammation, as well as strengthen and stimulate the body as a whole.
“It’s like training, you must have discipline because breathing and concentration are essential to withstand the cold,” clarified the specialist in traumatology, biomechanics and sports nutrition.
According to the specialist, there is no strict age limit, as it can be used by people from 10 years old to older adults, always under professional supervision.
Furthermore, he recommends that it be a constant practice, ideally three times a weekto achieve results. He also warns that the process must be progressive, starting with less extreme temperatures and increasing the intensity as the body adapts to cryotherapy.
“To be able to raise adrenaline, lower cortisol, increase metabolism, burn fat, regulate the cardiovascular system, you have to be consistent,” it is not miraculous, said the director of Zenit.
Can it be complemented with other treatments?
Cryotherapy can be complemented with other treatments since The use of cold has traditionally been effective in reducing inflammation, similar to when a person applies ice after a blow or sprain.
“This same principle, applied at a systemic level, can benefit people with rheumatic diseases, such as rheumatoid arthritis or lupus, because it will help reduce joint pain,” Montero insisted.
Is colder better or not?
“Cryotherapy is about training and it must be done very gradually because thermal shocks to the body must also be avoided since they are not healthy either,” explains the specialist.
Does cryotherapy work before or after training?
Montero clarifies that if the goal is to recover muscle fiber after training, you can use cryotherapy as a recovery tool.
Likewise, you can use it to improve concentration, increase adrenaline, reduce cortisol or accelerate metabolism, and you can even take it before exercising.
“In simple words I could say that it will be very varied since before exercise it increases energy and concentration and if it is done after, it promotes muscle recovery.”
Benefits
The most recognized benefits of cryotherapy are:
- Increased adrenaline and norepinephrine
- Decreased cortisol
- Increased metabolism
- Regulation of the cardiovascular system.
Care when using cryotherapy
- Safety first: How to take advantage of cryotherapy without risks for you.
- Controlled cold: steps and precautions to make your experience safe.
- Safe Enjoyment: guide to use cryotherapy correctly and without overdoing it.
Montero details that no special clothing is required to do cryotherapy, but it is recommended to wear a swimsuit.
At Zenit, therapy is carried out in a personalized way and with professional support and the use of ice is not recommended as this can burn the skin due to low temperatures.
