1. Immune System Boost
One of the benefits of cold immersion is that they trigger the immune system’s white blood cells, prompting them to attack and destroy any unwanted substance in the fluid. It’s sort of a domino effect – the cold water affects the lymphatic system, which in turn affects the immune system, which ultimately keeps you feeling happy and healthy.
Cold water immersion causes your lymph vessels to contract, forcing your lymphatic system to pump lymph fluids throughout your body and flush waste out of the area.
2. Nervous System Stimulation
Ice baths strengthen the parasympathetic nervous system, calming the response to stress and fear.
This is the same technique that yogis and others use in meditation to gain control of what would otherwise be unconscious physical functions, such as pulse. My current understanding is that breathing exists somewhere between involuntary and voluntary.
We have automatic breathing responses to strenuous exercise or to stress — i.e., we don’t have to think about our breathing to do it.--but we can also choose to hold, slow, or hasten our breath.
By taking control of the breath, anyone can calm their entire body and strengthen their parasympathetic nervous system, which complements and works in opposition to the sympathetic.
3. Reduced Inflammation
Cold water immersion has been scientifically proven to help counteract side effects of inflammation and sore muscles after a hard workout. One of the top cold immersion benefits is lowering the temperature of your damaged muscle tissue and constricting the blood vessels. This helps reduce any swelling and inflammation, and even numbs the nerve endings, which can bring immediate pain relief. This is why professional athletes soak in an ice bath.
4. Improved Circulation
Exercise and a healthy diet are two well-known ways to improve circulation. But cold-water immersion can also stimulate blood flow. When you immerse your body in cold water, the blood rushes to surround your vital organs. Your heart then is forced to pump more efficiently, pushing blood through all your vessels and supplying every part of your body with the oxygen and nutrients it needs.
5. Mental Toughness
To the extent that anyone can love pain and panic, I love cold water immersion. There are no competitions. No ribbons or trophies. No prize money. No extrinsic motivators that would cause me to continue to plunge.
I wanted to drop in on a topic that has been very prevalent in my life recently. It is about the meaning behind “responsibility”. In particular the break down of this word being “response” and “ability”. If you look at the traditional definition of “Responsibility” as described by google dictionary it says “a thing that one is required to do as part of a job, role, or legal obligation.”
Instead I invite you to think about this word as “Your ability to Respond”
About a year ago I finished reading a book that would change my view on how breath and performance are related. It is called "The Oxygen Advantage" by Patrick Mckeown.
Today I want to go over two main principles and how you can apply it to your training. One principle is called "The BOHR" effect and the Other is about the "Body Oxygen Level Test" or "BOLT".
Here we go: I'm excited I have some time to really work on elevating my fitness level to its highest ability. I just finished up what I consider my “Competition Season” After finishing the CrossFit Open I went into a team comp at the MBS Turkey Challenge. I’m not sure what’s next for me regarding competition but I know for sure I want to spend some time nailing down some weaknesses and building my strength so the next competition I do I come in at a higher level than ever before:
I’ll be writing my own training blocks for at least the next 12 weeks. I was following Comp Train for a while but I couldn't really tell the intentions behind the training so it was hard for me to tell what areas I was getting better at. Writing my own program will eliminate this issue as my goals of this program are clear and tailored to what I need in this time of training career.
StructureI’m gonna go through weaknesses first because this program is designed to eliminate them.