Here’s another way to burn as many calories as possible.
When we talk about weight loss, we often mean diet, exercise or lifestyle changes. But there are some other effective ways to speed up the process of burning calories. One of them is ice baths, which will help you lose weight and improve muscle shape. The process of the influence of cold temperatures on the behavior of the body and hormones has long been studied, so there is some evidence that ice still has a beneficial effect on our body, speeds up metabolism and strengthens health .
Ukraine , Ukraingate , 20 , December , 2021 | Health
There are two types of adipose tissue: white and brown. White tissue accumulates and stores energy, this fat is often deposited in the waist and hips. Brown fat is located in the neck and clavicle, shoulders and upper back, it is metabolically active and can burn white adipose tissue, which in turn leads to weight loss. The natural way to “activate” brown fat is to be in the cold, after which this adipose tissue will begin to warm the body.
Thus, ice baths and cold showers activate brown fat, the following hormones are released: the FNDC5 gene (irisin, which is released by muscles during exercise) and the FGF21 gene (hormone “sweets”).
Converting lard to white also increases the body’s tolerance to glucose, which helps prevent diabetes. Therefore, ice baths will help to cope with diseases that follow obesity.
Cold treatments increase the level of testosterone, one of the main hormones that help burn fat and build muscle. That is why many coaches include water treatments in the schedule of athletes. Some more positive effects: increased muscle mass, analgesia and muscle toning.
One way is to take ice baths three times a week. It is necessary to pour 9 kilograms of ice into a bath of water and lie in it for 10 minutes. The body will try to return to a standard and comfortable body temperature, warm up, so the metabolic process will accelerate, as well as burning extra calories.
Studies show that 10-15 minutes in an ice bath have the same effect as an hour of exercise. At this time, the body creates tiny muscle contractions to create kinetic energy, which is converted into heat.
Just in case, prepare two small bottles – with hot and cold water. If you feel that the ice is melting too quickly in the water or you are too cold, then gradually add the right amount of water. The optimum temperature for cold baths – 20 degrees Celsius, but in addition to the thermometer, listen to the behavior of the body. Try to watch your breathing, the calmer and more measured you breathe, the easier it will be to control the body and eventually relax.
This task may not be easy, but each time your body will get used to the cold. You can start with a contrast shower and gradually accustom the body to the temperature difference to avoid severe stress. While taking a shower, try to gradually put small bags of ice in the neck for a few minutes.
In addition to weight loss, such procedures are a great way to harden, which will strengthen your immunity, improve sleep, increase blood flow and help muscles recover.
But with ice baths still do not overdo it: before the procedure, be sure to see a doctor to find out if you have contraindications, and pay attention to the signals that the body will send you after the first procedure.
Remember that hypothermia is one of the key risks, hypothermia slows down human reflexes, causes muscle weakness and fatigue. Prolonged taking cold baths (more than 20 minutes) stops the normal work of the heart and leads to heart failure.
Source : Ukrgate
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