Physiological Responses to Swimming Repetitive "Ice Miles"

The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging

Healthy aging is a crucial goal in aging societies of the western world, with various lifestyle strategies being employed to achieve it. Among these strategies, hydrotherapy stands out for its potential to promote cardiovascular and mental health. Cold water therapy, a hydrotherapy technique, has emerged as a lifestyle strategy with the potential capacity to evoke a wide array of health benefits. This review aims to synthesize the extensive body of research surrounding cold water therapy and its beneficial effects on various health systems as well as the underlying biological mechanisms driving these benefits. We conducted a search for interventional and observational cohort studies from MEDLINE and EMBASE up to July 2024. Deliberate exposure of the body to cold water results in distinct physiological responses that may be linked to several health benefits. Evidence, primarily from small interventional studies, suggests that cold water therapy positively impacts cardiometabolic risk factors, stimulates brown adipose tissue and promotes energy expenditure-potentially reducing the risk of cardiometabolic diseases. It also triggers the release of stress hormones, catecholamines and endorphins, enhancing alertness and elevating mood, which may alleviate mental health conditions. Cold water therapy also reduces inflammation, boosts the immune system, promotes sleep and enhances recovery following exercise. The optimal duration and temperature needed to derive maximal benefits is uncertain but current evidence suggests that short-term exposure and lower temperatures may be more beneficial. Overall, cold water therapy presents a potential lifestyle strategy to enhancing physical and mental well-being, promoting healthy aging and extending the healthspan, but definitive interventional evidence is warranted.

Effect of regular winter swimming on blood morphological, rheological, and biochemical indicators and activity of antioxidant enzymes in males

BACKGROUND

Exposure of the human body to cold water triggers numerous beneficial physiological changes. The study aimed to assess the impact of regular winter swimming on blood morphological, rheological, and biochemical indicators and activity of antioxidant enzymes in males.

METHODS

The study involved 10 male winter swimmers (the same participants examined before the season and after the season) and 13 males (not winter swimming, leading a sedentary lifestyle) in the control group. Fasting blood was collected twice: in November and in March of the following year. Basic blood morphological indicators, red cell elongation index (EI) and aggregation index (AI), concentrations of testosterone, cortisol, urea, and creatinine, as well as plasma activity of antioxidant enzymes of catalase (CAT), superoxide dismutase (SOD), and glutathione peroxidase (GPx) were determined.

RESULTS

The data were collected from the same winter swimmers at the beginning and end of the season. Winter swimming resulted in a significant increase of EI values at a shear stress of 0.30 (p = 0.40), 0.58 (p < 0.001), 4.24 (p = 0.021), 8.23 (p = 0.001), 15.59 (p = 0.001), 30.94 (p = 0.004), and 60.00 Pa (p = 0.043); haemoglobin was lower than before the season (p < 0.027). No significant changes were observed in AI, AMP, T1/2, the levels of urea, creatinine, eGFR, testosterone, cortisol, or the activity of CAT or SOD. There was a statistically significant increase in GPx activity (p = 0.014) and increase in testosterone concentration (p = 0.035) in the group of winter swimmers examined before the season as compared with the control group. No statistically significant differences were found for the mean values of blood morphological indicators and other parameters.

CONCLUSIONS

Winter swimming can prove to be a health-promoting factor in males, as indicated by a rise in the deformability of red blood cells in the blood vessel system after a full season of winter swimming, leading to better body oxygenation, and improves the antioxidant defence and testosterone concentration (within standard limits) in the group of winter swimmers examined before the season as compared with the control group. Winter swimming helps maintain appropriate levels of blood rheological indicators, urea, creatinine, eGFR, cortisol, testosterone, and activity of antioxidant enzymes.

TRIAL REGISTRATION

ClinicalTrials.gov identifier NCT06223087, 15.01.2024.

The Effect of Cold-Water Swimming on Energy Metabolism, Dynamics, and Mitochondrial Biogenesis in the Muscles of Aging Rats

Our study aimed to explore the potential positive effects of cold water exercise on mitochondrial biogenesis and muscle energy metabolism in aging rats. The study involved 32 male and 32 female rats aged 15 months, randomly assigned to control sedentary animals, animals training in cold water at 5 ± 2 °C, or animals training in water at thermal comfort temperature (36 ± 2 °C). The rats underwent swimming training for nine weeks, gradually increasing the duration of the sessions from 2 min to 4 min per day, five days a week. The results demonstrated that swimming in thermally comfortable water improved the energy metabolism of aging rat muscles (increased metabolic rates expressed as increased ATP, ADP concentration, TAN (total adenine nucleotide) and AEC (adenylate energy charge value)) and increased mRNA and protein expression of fusion regulatory proteins. Similarly, cold-water swimming improved muscle energy metabolism in aging rats, as shown by an increase in muscle energy metabolites and enhanced mitochondrial biogenesis and dynamics. It can be concluded that the additive effect of daily activity in cold water influenced both an increase in the rate of energy metabolism in the muscles of the studied animals and an intensification of mitochondrial biogenesis and dynamics (related to fusion and fragmentation processes). Daily activity in warm water also resulted in an increase in the rate of energy metabolism in muscles, but at the same time did not cause significant changes in mitochondrial dynamics.

A century of exercise physiology: concepts that ignited the study of human thermoregulation. Part 3: Heat and cold tolerance during exercise

In this third installment of our four-part historical series, we evaluate contributions that shaped our understanding of heat and cold stress during occupational and athletic pursuits. Our first topic concerns how we tolerate, and sometimes fail to tolerate, exercise-heat stress. By 1900, physical activity with clothing- and climate-induced evaporative impediments led to an extraordinarily high incidence of heat stroke within the military. Fortunately, deep-body temperatures > 40 °C were not always fatal. Thirty years later, water immersion and patient treatments mimicking sweat evaporation were found to be effective, with the adage of cool first, transport later being adopted. We gradually acquired an understanding of thermoeffector function during heat storage, and learned about challenges to other regulatory mechanisms. In our second topic, we explore cold tolerance and intolerance. By the 1930s, hypothermia was known to reduce cutaneous circulation, particularly at the extremities, conserving body heat. Cold-induced vasodilatation hindered heat conservation, but it was protective. Increased metabolic heat production followed, driven by shivering and non-shivering thermogenesis, even during exercise and work. Physical endurance and shivering could both be compromised by hypoglycaemia. Later, treatments for hypothermia and cold injuries were refined, and the thermal after-drop was explained. In our final topic, we critique the numerous indices developed in attempts to numerically rate hot and cold stresses. The criteria for an effective thermal stress index were established by the 1930s. However, few indices satisfied those requirements, either then or now, and the surviving indices, including the unvalidated Wet-Bulb Globe-Thermometer index, do not fully predict thermal strain.

Sclerostin decreases in regular swimmers after ice swimming and is associated with meteorin-like protein serum levels

Introduction: Cold and exercise are two important stimuli affecting the secretion of osteokines and adipomyokines, which often occur simultaneously. However, few studies have investigated the changes in osteokines and adipomyokines induced by exercise during severe cold and their corresponding associations. Therefore, this study aimed to investigate the changes in sclerostin and meteorin-like (metrnl) protein before and after cold exercise (ice swimming [IS]) and observe their correlation. Methods: For this, 56 daily ice swimmers' data were included in this study. Serum sclerostin and metrnl were measured 30 min before IS and 30 min after. The fat mass, visceral fat area, fat-free mass, skeletal muscle mass, lumbar spine, and femoral neck bone mineral density of the ice swimmers were measured. Results: After IS, sclerostin exhibited significant decreases, whereas metrnl showed no significant change. In addition, the baseline level of sclerostin and the decrease in sclerostin were positively correlated with serum metrnl after adjusting for age, gender, and body composition indicators. Discussion: IS caused a significant decrease in sclerostin but did not affect metrnl. Furthermore, the associations between sclerostin and metrnl suggested a correlation between osteokines and adipomyokines; this encourages future exploration of the interconnection between bone, muscle, and fat, which will be beneficial for identifying potential common therapeutic targets for diseases such as osteoporosis, sarcopenia, and obesity.

Response of Bone Metabolism Markers to Ice Swimming in Regular Practitioners

Objective: Both exercise and cold exposure cause physiological stress and they often occur in combination. However, the effects of exercise during severe cold on variation in bone metabolism in humans have remained elusive. The aim of this study was to investigate the variations in circulating bone metabolism markers after ice swimming (IS).

Methods: Eighty-seven women and men aged 42–84 years old were recruited to perform regular IS activities. Serum parathyroid hormone (PTH), total calcium (Ca²⁺), total phosphorus (Pi), total magnesium (Mg²⁺), N-terminal osteocalcin (N-MID), total propeptide of procollagen 1 (TPINP), and C-terminal telopeptide of type 1 collagen (β-CTX) were measured 30 min before and 30 min after IS. Bone mineral content (BMC) and bone mineral density (BMD) were assessed at lumbar spine 1–4 (L1–L4) and femoral neck (FN). The IS habits were obtained from questionnaires and the 10-year probability of osteoporotic fracture was calculated using the FRAX^® tool with and without a BMD value of the FN.

Results: There were significant increases in PTH (median, 40.120–51.540 pg/mL), Ca²⁺ (median, 2.330–2.400 mmol/L), and Pi (median, 1.100–1.340 mmol/L) and significant decreases in TPINP (median, 38.190–36.610 ng/mL) and β-CTX (median, 0.185–0.171 ng/mL), while there was a trend for increased serum Mg²⁺ (P = 0.058) but no significant change in N-MID (P = 0.933) after IS in all subjects. The increases in the proportions of cases of hyperparathyroidemia, hypercalcemia, and hyperphosphatemia in those performing IS were statistically significant. The baseline levels and the changes of bone metabolism markers had associations with osteoporosis and bone status, but these may be age and sex dependent. Finally, there were significant correlations among the bone metabolism markers.

Conclusion: IS caused significant alterations in bone metabolic markers, specifically, increases in PTH, Ca²⁺ and Pi should raise concerns about potential cardiovascular health risks in severe cold exercise. Additionally, a divergence between PTH elevation and a decline in bone turnover, which shown a special change of bone metabolism after IS and may suggest potential therapeutic implications of cold exercise in PTH and bone metabolic disorders.

Origin of the Fastest 5 km, 10 km and 25 km Open-Water Swimmers-An Analysis from 20 Years and 9819 Swimmers

In elite pool swimmers competing at world class level, mainly athletes from the United States of America and Australia are dominating. Little is known, however, for the nationality of dominating swimmers in elite open-water long-distance swimming races such as the official FINA races over 5 km, 10 km and 25 km-held since 2000. The aim of this study was to investigate the participation and performance trends by nationality of these elite open-water swimmers. Race results from all female and male swimmers competing in 5 km, 10 km and 25 km FINA races between 2000 and 2020 were analyzed. A total of 9819 swimmers competed between 2000 and 2020 in these races. The five countries that figure most times among the top ten in 5 km, 10 km and 25 km races over the years were Italy, Germany, Russia, Brazil and the Netherlands. In 10 km races, considering the all the athletes from each country, male athletes from Germany, Italy, and France presented faster race times than the other countries. In 10 km, female athletes presented no significant difference among the countries. In 5 and 25 km races, there were no differences between countries, for male and female athletes. Moreover, comparing only the 10 best results (top 10) from each country, there were no differences between countries in 5 km, 10 km and 25 km, for male and female athletes. Men were faster than women for all three distances. In summary, male swimmers from Europe (i.e., Germany, Italy, France) are dominating the 10 km FINA races. In the 5 km and 25 km FINA races, there is no dominating nationality, but among the top five countries in the top 10 over the years, three are European countries.

Influence of Anthropometric Characteristics on Ice Swimming Performance-The IISA Ice Mile and Ice Km

Ice swimming following the rules of IISA (International Ice Swimming Association) is a recent sports discipline starting in 2009. Since then, hundreds of athletes have completed an Ice Mile or an Ice Km in water colder than 5 °C. This study aimed to expand our knowledge about swimmers completing an Ice Mile or an Ice Km regarding the influence of anthropometric characteristics (i.e., body mass, body height, and body mass index, BMI) on performance. We analyzed data from 957 swimmers in the Ice Km (590 men and 367 women) and 585 swimmers in the Ice Mile (334 men and 251 women). No differences were found for anthropometric characteristics between swimmers completing an Ice Mile and an Ice Km although water temperatures and wind chill were lower in the Ice Km than in the Ice Mile. Men were faster than women in both the Ice Mile and Ice Km. Swimming speed decreased significantly with increasing age, body mass, and BMI in both women and men in both the Ice Mile and Ice Km. Body height was positively correlated to swimming speed in women in the Ice Km. Air temperature was significantly and negatively related to swimming speed in the Ice Km but not in the Ice Mile. Water temperature was not associated with swimming speed in men in both the Ice Mile and Ice Km but significantly and negatively in women in Ice Km. In summary, swimmers intending to complete an Ice Mile or an Ice Km do not need to have a high body mass and/or a high BMI to swim these distances fast.

Relationships Between Circulating Irisin Response to Ice Swimming and Body Composition in People With Regular Exercise Experience

Severe cold exercise involves the irisin response, and may be related to body composition. We aimed to investigate changes in circulating irisin after ice swimming (IS), as well as to evaluate the correlation between body composition and the change in irisin caused by IS (Δirisin). 81 ice swimmers were recruited to perform IS activities. Blood samples were drawn 30 min before and 30 min after IS, and the serum levels of irisin and the ice swimmers' body composition were measured. As results, circulating irisin declined significantly during the recovery period following IS exercise (P < 0.001). The afternoon baseline circulating irisin level and Δirisin in response to IS were correlated with body fat characteristics rather than muscle parameters in ice swimmers. Δirisin subgroup analyses showed that the Δirisin ascending group (Δirisin+) subjects had a higher fat composition and higher basal irisin levels than the Δirisin descending group (Δirisin-). Furthermore, the decrease in irisin was negatively correlated with fat components in Δirisin- subjects, whereas no correlation was observed between the increase in irisin and body composition in Δirisin + subjects. Finally, a non-linear association analysis suggested that body fat indicators had obvious curvilinear relationships with Δirisin. In conclusion, IS caused a significant decrease in irisin. Statistical and curvilinear associations suggested that the correlation between fat tissue and Δirisin caused by IS is dimorphic and the underlying mechanisms may be due to the different metabolic states of subjects.

[The dynamics of hemodynamic, psychophysiological parameters and adaptive potential of men of working age engaged in water-cold hardening]

The article shows the influence of repeated repetition of contrasting temperature effects on hemodynamic, psychophysiological parameters and the adaptive potential of men of working age.

OBJECTIVE

To assess changes of hemodynamic and psychophysiological parameters, as well as the adaptive potential in healthy men of working age under the influence of repeated contrasting temperature exposures, the difference of which is about 70 °C.

MATERIAL AND METHODS

Blood pressure, heart rate and Luscher test were measured 20 minutes before and 20 minutes after repeated exposure of contrasting temperature changes (alternation of temperature cycles). The following parameters were calculated: dynamics of pulse pressure and mean arterial pressure, Stroke volume (SV), Cardiac output (CO), the Kerdo vegetative index (KVI). Assessment of adaptive potential (AP) was carried out according to the Baevsky's Stress Index and Robinson index. Also, integral parameters of psychophysiological status were evaluated by the Luscher test.

RESULTS

In the course of the study, it was proved that 20 minutes before repeated contrast temperature exposure, the level of SBP and heart rate was increased (p<0.01), and 20 minutes after the completion of procedures the decrease of SBP level was observed (p<0.05). The CO level before the start of temperature exposure was decreased (p<0.01), and 20 minutes after the finish of the contrasting effects this dynamics was preserved (p<0.01). The AP level before the start of contrasting exposure was 2.79±0.10, and after contrasting exposure it was decreased (p<0.05). The Robinson index (RI) was higher than the established normal values before temperature effects (112.53±6.82), then its decrease was noted (p<0.01). According to Luscher's test, the integral parameters «Heteronomy-autonomy», «Balance of personal properties», «Vegetative coefficient» significantly changed psychophysiological characteristics. The parameter «Total deviation» indicated an average level of unproductive neuropsychic tension (before - 14.71±2.19, after - 14.36±2.26) both before and after repeated temperature exposures. The VIC parameter of the study participants testified to the predominance of parasympathicotonia (before - -2.07±5; after - -7.23±5.62). At the same time, correlations were established only before repeated contrast exposure.

CONCLUSIONS

Repeatedly repeated contrasting temperature effects cause ambiguous reactions of the body. Changes in hemodynamic, psychophysiological parameters and adaptive potential are observed some time before the alternation of cycles of contrasting exposures. Most likely, this reaction of the body is a reaction to the upcoming temperature stress. If the model of stress exposure, when the temperature variation is about 70 °C, occurs regularly and systematically (once a week throughout the entire winter season), in this case, the main recommendation is to control the blood pressure level before the start of contrast exposure as a precautionary measure to prevent the development of adverse cardiovascular reactions.

Cold Water Swimming-Benefits and Risks: A Narrative Review

Cold water swimming (winter or ice swimming) has a long tradition in northern countries. Until a few years ago, ice swimming was practiced by very few extreme athletes. For some years now, ice swimming has been held as competitions in ice-cold water (colder than 5 °C). The aim of this overview is to present the current status of benefits and risks for swimming in cold water. When cold water swimming is practiced by experienced people with good health in a regular, graded and adjusted mode, it appears to bring health benefits. However, there is a risk of death in unfamiliar people, either due to the initial neurogenic cold shock response or due to a progressive decrease in swimming efficiency or hypothermia.