Contrast Showers

Recently, a client asked me what my thoughts were on contrast showers. Contrast showers are a form of cold water immersion whereby you alternate between cold and hot water while showering. Contrast showers and ice baths are the most common forms of cold water immersion (CWI). Details are important here. Contrary to the hardcore term 'ice bath,' the optimal temperature is 10-15℃.

You don't need to be this cold.

In the last month, I've seen several studies published that discuss the benefits of cold water immersion for recovery from exercise. Now, before you get excited, I need to point out that this doesn't mean that CWI is the key to athletic performance. In fact, it's quite the opposite. By altering your body's natural recovery process you may blunt the benefits from several forms of training. Research has shown that CWI reduces the benefits of strength, power, and hypertrophy training.

At this point in the discussion, my client tells me that her 10-year-old son and his hockey team have been using contrast showers BEFORE their hockey games. To my knowledge, CWI has never been shown to improve performance immediately after its use. Instead, it activates your flight-or-fight mechanism and may subsequently cause your body to come crashing down. As a result, some people prefer to take cold showers before bed. My client then mentioned that the hockey team seemed a little sluggish lately.

So, where might contrast showers fit it for a hockey player? Some research has shown that CWI speeds up recovery from repeated sprint activity -- a quality that's important for team sports. Since CWI can blunt the training response, the best time to use it at the end of each day in a multi-day tournament. However, I should note that if you don't have good sleep and nutrition habits down pat, none of this matters. CWI is the cherry on the icing on the cake when it comes to recovery.

If you have any questions about fitness, please email me at jp.ppf@hotmail.com.

Stay fit,

Jonathan Pratt
Pratt's Pro Fitness