Cold plunges have been all the rave lately, making their rounds throughout the fitness industry. In a recent Arnold’s Pump Club Newsletter, Arnold Schwarzenegger revealed what makes cold exposure beneficial to muscle recovery and how it trumps all other methods for reducing inflammation and soreness.
Seven-time Mr. Olympia Arnold Schwarzenegger has made his love for training well known. While he may no longer compete professionally, he has maintained a healthy and active lifestyle in retirement. Schwarzenegger’s passion for fitness has inspired countless individuals to pursue a more balanced lifestyle that promotes longevity and prosperity.
To better educate his followers on topics including training, nutrition, and overall well-being, Arnold Schwarzenegger created his newsletter, Arnold’s Pump Club, using scientific research to debunk myths and misconceptions plaguing the fitness industry. From mislabeled supplements to reducing knee pain without painkillers, Arnold Schwarzenegger remains dedicated to helping others live a healthier lifestyle.
Arnold Schwarzenegger Shares Cold Exposure Solution for Muscle Recovery and Extreme Soreness
In a recent Arnold’s Pump Club newsletter, Schwarzenegger took a closer look at cold plunges, which have become increasingly popular as of late, and revealed a study that suggests cold exposure as the most effective method for muscle recovery.
Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“The Soreness Solution
Research suggests that taking anti-inflammatory medications to help you bounce back from your harder workouts could slow muscle recovery. But a chill pill could be just what your body ordered.“Research suggests cold exposure is one of the best ways to speed muscle recovery and reduce extreme soreness.”
The research study that Schwarzenegger refers to looked at multiple methods of muscle recovery including cold water exposure, warm water exposure, as well as walking and stretching. However, cold water immersion proved to be not only the most beneficial to muscle recovery but also the most expedient.
“Recovery research has mixed results and limited studies have compared different recovery methods. We know from one review of 20 studies that cold water helps your body bounce back, but that study didn’t look at other methods, which made this massive review so helpful.”
According to a study cited by Schwarzenegger, cold water immersion was ‘as good or better’ than other methods for recovery efforts.
“Scientists examined 28 studies and assessed cold water immersion, warm water immersion, active recovery (like walking or stretching), and massage.”
“Cold water immersion was as good or better than other methods at improving recovery and helping your muscles bounce back faster. Spending time in cold water reduced soreness, inflammation, and muscle damage.”
Schwarzenegger reveals the best approach to achieving optimal results from cold water exposure.
“Water around 10 degrees Celsius (about 50 degrees Fahrenheit) for 10 to 30 minutes within 48 hours after exercise appears to be the best approach.”
As stated earlier, cold plunges have become increasingly popular so it isn’t surprising that ‘The Austrian Oak’ isn’t the first celebrity to be talking about it. Mark Wahlberg has been a huge advocate for using ice baths and cold plunges specifically for recovery since suffering from old injuries including three herniated disks, two torn meniscus, and broken bones in his hands.
However, Wahlberg isn’t the only one speaking up about what cold water exposure has done for them. Ultimate Fighting Championship (UFC) CEO Dana White turned his life around with the ‘superhuman protocol’ that includes cold plunges, and he had nothing but great things to say about what it has done for him.
“I jump into the cold plunge. I go in at 50 degrees for three minutes,” adds White. “So when you start cold plunging it’s very hard at first, it’s very mentally challenging which I do love about it. It makes you feel incredible. It is literally my version of coffee in the morning it’s what wakes me up and keeps me going and gets me excited to work out” says Dana White.
When it comes to health trends, you can’t always believe what you hear. Thankfully, Arnold Schwarzenegger lets science do the talking and only provides the facts to help individuals make the most educated choices for their personal fitness journeys. In this instance, it seems the hype is real surrounding cold water exposure. Will you be taking the plunge?
RELATED: Arnold Schwarzenegger Reveals If Exercising At Night Burns More Fat
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
