Just One Thing - with Michael Mosley
Cold Therapy - Ep 3: Cold Exercise
Dec 1, 2023
Exercising in colder temperatures can improve performance, allowing you to go further with less effort. Dr. Chris Tyler's research shows the body's reaction to cold. Athletes benefit from colder temperatures, reaching optimum performance. Cold exercise results in lower heart rates and production of exokines. The body regulates temperature during physical activity in different temperatures. Proper attire and caution are necessary for extremely cold temperatures, but regular exercise boosts the immune system and motivation to move.
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Quick takeaways
- Exercising in colder temperatures can lead to improved performance and fitness benefits, with optimal temperatures for running between 7.5 and 15 degrees Celsius.
- When exposed to cold temperatures, the body undergoes various physiological responses such as peripheral vasoconstriction, increased heart rate, and blood flow changes, enabling better endurance and performance in colder environments.
Deep dives
Exercising in the Cold improves Performance
Exercising in colder temperatures can lead to improved performance and fitness benefits. Research shows that running in temperatures between 7.5 and 15 degrees Celsius is optimal for optimal performance. Elite marathon runners, in particular, perform best in even colder temperatures between 4 and 8 degrees Celsius. Lower temperatures allow for a lower heart rate and improved endurance. This may be due to the body's ability to generate and retain heat more efficiently in colder conditions, resulting in increased exercise capacity.
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