Subscribe to the CNN Fitness, But Better Newsletter series. Our seven-part expert-backed guide will help you make a healthy lifestyle easier.
CNN
–
A systematic review of scientific studies The method of Wim Hoff The quality of cold water therapy research is insufficient to support most claims of effectiveness without further investigation.
Wim Hof, the Dutch extreme athlete and motivational speaker is known for his skills Cold resistance.
“It should be noted that the quality of the studies is very low, which means that all the results should be interpreted with caution,” he said in the analysis. Published on Wednesday In the journal PLOS One.
Hoff credits his training method for his success, which focuses on a commitment to practicing cold water therapy with a different type of breathing. The training reduces stress, improves sleep, strengthens the immune system, and increases energy, focus and interest. According to Hoff.
While some studies have hinted at “promising” anti-inflammatory effects from the combination of cold water immersion and the Wim Hoff breathing technique, the researchers note that “high-quality research” is needed to confirm that finding.
Mike Tipton, a professor of human and functional physiology at the University of Portsmouth in the UK, said: “The science is too weak/biased to conclude what the Wim Hoff method actually does, as the review suggests.” email. He did not participate in the study.
Qin Cheng/AP/File
Wim Hof broke his own record by sitting in ice water for several hours.
Known as the “Iceman,” Hoff swam 66 meters (72 yards) under ice, ran a half-marathon barefoot in the snow, and climbed Mount Everest shirtless. As of 2011 Guinness World Records Hall of FameHoff has won 18 Guinness World Records.
Other health benefits are listed Hof’s websiteThose that have not been scientifically proven in large and clinical trials, include increasing sports performance, reducing recovery time after exercise, improving blood pressure, providing pain relief, increasing the body’s metabolism, overcoming multiple sclerosis and protecting against arthritis, asthma, and autoimmune diseases. Disease, fibromyalgia and post-treatment Lyme disease syndrome.
The review examined eight randomized clinical trials — considered the gold standard of research — but the small sample sizes of 13 to 40, mostly male participants in each study, hampered the ability to generalize the results to other populations.
Tipton also noted that the studies in the review did not compare the effects of ice water to other physical activities such as indoor swimming, yoga or walking.
If there is an ‘active ingredient’ in Wim Hoff’s method, we don’t know what it is. We have no idea if any of the benefits from the Wim Hoff Method cannot be safely obtained by other means,” Tifton said. I don’t agree that anyone can do things like cold water immersion.
Immersing the body in cold water is not recommended for a variety of health problems, Tipton said. These include asthma, high blood pressure, heart rhythm disorders or any heart disease, unstable diabetes, seizures such as epilepsy, and a family history of sudden or unexplained cardiac death.
“We acknowledge that more quality research is needed to confirm the promising results of the Wim Hof method. We are committed to working collaboratively with the scientific community to address these concerns,” a Hof spokesperson told CNN in an email.
Cold water removes heat from the body up to four times faster than cold air National Weather Service. “When your body is exposed to cold water, ‘cold shock’ can cause significant changes in breathing, heart rate and blood pressure,” the service’s website says. “Sudden inhalation and exhalation alone (create) a risk of drowning even for confident swimmers in calm water.”
However, cold water therapy has exploded in popularity, with more people treating themselves to home-based ice baths and cold showers, as well as swimming and diving in open water, Tipton said.
“Wim Hof encourages people to be more physical, which is a good thing if it is done safely, at a time when diseases associated with a sedentary lifestyle are on the rise,” Tipton said.
Ivan Rodriguez Alba/Moment RF/Getty Images
Anyone who wants to try cold water therapy at home should do so carefully, and after a thorough medical examination.
Tipton for anyone who wants to try the method He published a list of useful tips How to do it safely in September 2022.
First, do a thorough medical examination.
“Recent research indicates that up to 43% of drownings are associated with pre-existing medical conditions,” Tipton said. “Pharmaceutical treatments, both acute and chronic, can alter an individual’s response to CWI (cold water immersion) and their perception of cold.”
Swim only at beaches with lifeguards and others, and be sure to check the forecast to avoid dangers like rip currents. Wear a see-through hat, take a tow float, and consider a thermal wetsuit for floating.
Start the process in warm weather and enter the water. As the water cools, enter slowly, allowing the shock to dissipate before entering your body. Avoid holding your breath; Do not stay in cold water for more than 10 minutes; And don’t rely on your gut feeling, because that can be “dangerously unreliable,” Tipton said. If you get into trouble, float on your back.
Once out of the water, quickly change into warm clothing with a dry, windproof outer layer, and avoid driving for at least 30 minutes after swimming.