Cold Water Immersion and Resistance Training Adaptations: Meta-Analysis
How does post-exercise cold water immersion affect long-term resistance training adaptations?
Meta-analysis of 15 studies reveals that regular post-exercise cold water immersion attenuates resistance training adaptations, reducing strength gains by 5-15% and muscle hypertrophy by 10-20% compared to control conditions, while providing acute recovery benefits. This systematic review examines the complex relationship between cold water immersion and resistance training adaptations, revealing important trade-offs between immediate recovery and long-term gains.
The analysis synthesizes evidence from controlled trials spanning 4-16 weeks of training interventions, involving 487 participants engaged in structured resistance training programs. The findings have significant implications for athletes and coaches seeking to optimize both recovery and training adaptations.