This section we will focus on functional performance measures like power, strength, and Time Trial performance. Other recovery markers like laziness or lactate and subjective parameters like delayed onset muscle soreness or perception of recovery are not within the scope of this course, and are discussed in the advanced online water immersion course, later and colleagues performed a meta analysis published in 2012, providing clarity on the efficacy of water emergent as a recovery strategy following strenuous physical activity. Open decon colleagues perform the comparable meta analysis with later in colleagues that focused on trained athletes only as interpretation and transfer of the results from untrained athletes to the elite athlete might be difficult. Varying colleagues in 2015 also perform the meta analysis. As this review focused on adolescence athletes own as recent work has shown that muscle damage is a lot less severe. In this particular group, after similar eccentric eccentric protocols and loading patterns were applied very and colleagues defined adolescent athletes as study participants younger than 21 years old.

Later and colleagues showed a significant benefit of cold water emerging on power recovery. Cold water immersion was effective in improving bowel recovery 2448 and 72 hours post exercise. After similar analysis, cold water immersion was not significantly beneficial on strength at any different time points. This difference is probably explained by the effect of cold water emergent in the cross bridge kinetics, and its specific impact on type two fibers within the muscle. The meta analysis of boppin Deacon colleagues focused on trained athletes only and illustrated similar effects as identified by later in colleagues. a weighted average increase in performance was 2.4%.

More specifically called Water immersion had a significant impact on recovery for sprint performance and exercise typically related to power recovery. The most substantial effect found at 96 hours post exercise, followed respectively at 7248 and 24 hours post exercise effect sizes for strength, gym performance and endurance recovery were considerably smaller. moraine colleagues focused on adolescence athletes, and in contrary to the previous results, both on power and endurance outcomes. The effect of cold water emergent were in this group negligible at 24 hours, illustrated by small effect sizes, delayed effects and 96 hours on power and endurance improved, but still were small. sip analysis did show superior ability in gym performance and sprinting to be affected by cold water immersion as compared to isometric and isokinetic outcomes. But looking more closely at the endurance performance measures, which have performance is typically characterized by a high metabolic load but a small mechanical load.

The variability in results across the studies highlights the effect that cold water emergent may be more effective for a more extended duration type exercise. beneficial effects are found for cycling time trials between five to 15 minutes, or shorter time trials like a one kilometer time trial, which lasts one to two minutes only shows negligible effects. When looking more closely at the maximum performance measures at which the mechanical load is high, cold water emerging may be more effective or recovery of stretch shortening cycle movements like Sprint's, rather than isolated concentric movements, like maximum voluntary isometric contractions. The negative spring performance that is identified in the literature is probably related to a lower muscle temperature due to the short timeframe Between emergence and performance. A careful consideration of the timeframe between emergent and sprint performance is therefore required. decrements are consistently found when maximum performance is needed within 60 minutes following cold water emerging.

Higgins and colleagues recently published a meta analysis on well trained team sports athletes. They define team sports a sports that comprised many high intensity efforts, including a multitude of directional changes, jumping efforts and physical impacts. This meta analysis included 23 studies comprising 606 participants, 506 meal and 47 females. The main results were that neuromuscular recovery and sprint performance were significantly improved at 24 hours following Coldwater immersion, while accumulated sprint time was unaffected 2448 and 72 hours after. In summary, the effect of cold water emergencies performance has been investigated in numerous studies. Cold water emerging can assist recovery in power related activities like following a soccer or basketball game, or the more extended endurance related activities like time trial, or 10 miles run in elite athletes, athletes, and elite team sport athletes.

Cold water immersion does not seem to be effective following short endurance activities, like a one kilometer time trial. The beneficial effects of cold water immersion are not limited to specific forms of exercise as positive outcomes are reported in a variety of activities. Performance Improvement have been reported to last four minutes two days, probably depending on the intensity, frequency and mode of exercise. Hardly any detrimental effects on performance measures following Coldwater immersion are published. The few are associated with short endurance activities mostly associated with the short timeframe before subsequent exercise or associated with gaining strength and muscle mass. This completes chapter three, we looked into the research concerning the effect of cold water immersion on skin core muscle temperatures and performance outcomes.

The next chapter is on how cold water immersion should be applied.