December 2, 2024, 5:17 pm | Read time: 4 minutes
Jumping into cold water really does melt away pounds. What’s more, ice bathing is particularly good at getting rid of “bad” body fat. This has now been proven by an analysis of numerous studies.
Burning fat with ice bathing – followers of Wim Hof and co. have long sworn by it. However, the popular winter hobby is said to be able to do even more: Boost libido, strengthen the immune system, or prevent depression. A team of researchers from The Arctic University of Norway took a closer look at past studies on the subject and confirmed that ice bathing is actually suitable for burning fat, among other things.
Overview
104 studies on ice bathing and health analyzed
The research team reviewed a total of 104 studies that looked at the health benefits of ice bathing. First of all, the positive experiences of ice bathing fans appear to be largely in line with scientific findings. “It is clear that there is increasing scientific support that voluntary exposure to cold water can have some beneficial effects on health,” lead author James Mercer explains in a university press release.1
Excluded from the researchers’ analysis were studies in which participants wore wetsuits, were accidentally immersed in cold water, and where the water was above 20 degrees Celsius.
Burning fat with ice bathing – it really works
Immersion in cold water has a major impact on the body and triggers a shock reaction, such as an increased heart rate. Studies have shown that ice bathing melts white adipose tissue in particular, also known as “bad fat”.2 White fat is exactly what most people want to get rid of, as it stores energy in rather unflattering places. At the same time, ice bathing activates brown fat, which burns calories to maintain body temperature. For a long time, the fat-burning effect was not scientifically proven – now it is probably proven. However, we would like to emphasize this at this point: Ice bathing is not a diet method. If you want to lose weight and keep it off, there is no getting around a balanced diet and exercise.
Ice bathing protects the heart and prevents diabetes
Ice bathing also has other positive side effects. An analysis of the studies also showed that exposure to cold water or air appears to increase the production of adiponectin. This protein plays a key role in protecting against insulin resistance, diabetes, and other diseases. Repeated immersion in cold water during the winter months significantly increased insulin sensitivity, no matter whether they were beginners or professionals. This shows that ice bathing has an immediate effect on health.
Some questions remain unanswered
On the other hand, some of the benefits much praised by ice fans proved to be less conclusive. These include effects on libido and a better mental state. The researchers suspect that people who like to bathe in ice water have an active lifestyle anyway, cope better with stress, and think more positively. “Without further conclusive studies, it remains a topic of debate,” says Mercer. The authors also point out that the profiles of the swimmers taking part in the studies varied widely. They ranged from top swimmers or established winter swimmers to complete novices. Others were not pure ice bathers but used cold water immersion as a method of recovery after training.
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Beware of cold shock!
If you want to try ice bathing now to burn off unwanted fat as quickly as possible, you should get detailed information and professional instructions beforehand. If you throw yourself into the cold water without prior knowledge, you run the risk of heart and lung damage, which is often associated with cold shock. Even if you have a weak heart, you should not go cold bathing without supervision (always consult a doctor beforehand), as an icy environment always puts more strain on the heart.