Tegenwoordig is koudetraining een zeer populaire trend. We horen dat het een lichamelijk en geestelijk gezonde hobby is. Als je een van de koudetrainingsliefhebbers bent, erover nadenkt om het uit te proberen of er iets over wilt lezen, dan is dit artikel precies goed voor jou. Je leest waarom mensen aan koudetraining doen en waar het goed voor is, hoe je ermee kunt beginnen en hoeveel tijd je eraan moet besteden.Wat valt er allemaal onder het begrip koudetraining?
Het Tsjechische woord voor koudetraining heeft geen letterlijke vertaling in het Engels, omdat er een hele reeks activiteiten onder valt. Het gemeenschappelijke criterium van deze activiteiten is de blootstelling van ons lichaam aan kou. Het lichaam reageert na een tijdje op de kou met kleine veranderingen, die op de lange termijn voordelen opleveren.
Tot de meest populaire vormen van koudetraining behoren zwemmen in koud water, onderdompeling in een badkuip of vat met ijswater, het afwisselen van ijswater met warm water of een sauna, lopen in de kou zonder warme kleding of het bezoeken van een cryocabine.
Hoe reageert het lichaam op blootstelling aan kou?
Ons lichaam heeft verschillende mechanismen om met ongunstige situaties om te gaan. Ook bij kou kunnen we ons tot op zekere hoogte aanpassen.
Om onnodig warmteverlies te voorkomen, trekken onze kleine bloedvaten zich samen, vooral in de onderhuid (perifere vasoconstrictie), en wordt het contact tussen stromend bloed en de kou beperkt.
Wanneer de lichaamstemperatuur onder 36,5-36,2 °C begint te dalen, komt er bij de vasoconstrictie ook rillen bij, waarbij kleine spiercontracties warmte opwekken.
Extra overtollige warmte kan worden opgewekt door bruin vetweefsel, dat veel mitochondriën heeft en zeer metabolisch actief is. Bij de niet-gehard trainende bevolking speelt bruin vet alleen bij kinderen een rol, volwassenen hebben er slechts een paar gram van, maar met koudetraining verandert de situatie een beetje.1
Waarom koudetraining doen?
Cardiovasculaire gezondheid
Bij mensen die maanden lang koudetraining doen, kunnen we veranderingen waarnemen tot op moleculair niveau. In vergelijking met de algemene bevolking vinden we verschillen in apolipoproteïnen, homocysteïne, enzymen en zelfs bepaalde hormonen. Deze veranderingen suggereren dat mensen die aan koudetraining doen een lager risico hebben op het ontstaan en de progressie van hart- en vaatziekten en volgens sommige studies ook op diabetes mellitus type II.
Afvallen
Door langdurige koudetraining ontstaan extra bruine vetcellen, die door hun activiteit de correctie van obesitas en het metabool syndroom kunnen beïnvloeden.
Trainen onder koude omstandigheden (wintersporten, zwemmen in ijswater) bij mannen veroorzaakt verhoogde vetmobilisatie en dus een mogelijke manier van effectief afvallen; bij vrouwen die in de kou trainden, is dit voordeel niet aangetoond.
Weerstand
De lichamen van mensen die aan koudetraining doen, worden geleidelijk fysiek beter bestand tegen kou, wat zich uit in een tot 40 minuten later intreden van rillen en vertraagde onderkoeling ten opzichte van de algemene bevolking (verminderde gevoeligheid voor kou en het gevoel dat ijswater niet zo koud is, is slechts een tijdelijke zaak die enkele weken na het stoppen met koudetraining eindigt).
Bescherming van de hersenen
Experimenteel werd bij muizen vastgesteld dat koudetraining leidt tot genetische veranderingen die synapsen beschermen en zo neurodegeneratieve ziekten zoals de ziekte van Alzheimer vertragen. Of koudetraining hetzelfde effect heeft bij mensen, kan echter niet worden gezegd.
Immuniteit
Koudetraining verhoogt het aantal witte bloedcellen en hun stoffen in het bloed, die de immuunreactie verzorgen en ook ontstekingsremmend werken. Zwemmers in ijswater hebben een lagere incidentie van luchtwegaandoeningen, met bovendien een mildere verloop.
Psychische gezondheid
Het vrijkomen van noradrenaline en endorfine tijdens koudetraining stimuleert de hersenen op een manier die de potentie heeft om mensen met psychische problemen te helpen, vooral bij depressie.
Koudetraining en herstel
Door ontstekingsremmend te werken en oxidatieve stress te verminderen, is koudetraining gunstig voor sporters. Baden in water van 10-15 graden gedurende 10-15 minuten na een zware training verlicht subjectief de pijn en maakt het tegelijkertijd mogelijk om een vergelijkbare prestatie in kortere tijd te herhalen.1, 2, 5
Is koudetraining altijd positief?
Koudetraining kan zeer gezond zijn en gunstig voor lichaam en geest. Om positief voor ons te zijn, moeten we onnodige risico's vermijden. Er mag geen onderkoeling en gezondheidsproblemen ontstaan, daarom moet je geleidelijk beginnen en niet meteen volledig. Het is raadzaam om aan de kou te wennen en geleidelijk de temperatuur te verlagen en de blootstellingstijd aan kou te verhogen. Zo vermijden we hypothermie, longoedeem, shock en het ontstaan van zelfs hartritmestoornissen of bijvoorbeeld longontsteking. Persoonlijk zouden we koudetraining afraden voor mensen met een zwak hart en mensen met een lopende infectie.
Bij vergelijking van krachttrainende mensen en krachttrainende mensen die ook aan koudetraining doen, werd geen voordeel aangetoond in spiergroei, het verkrijgen van explosiviteit, spieruithoudingsvermogen en zelfs was er sprake van verminderde eiwitaanmaak.2, 3, 4
Hoe begin je en hoe vaak en lang moet je koudetraining doen?
Het begin is altijd het moeilijkst en daarom is het nodig om geleidelijk met koudetraining te beginnen en zo complicaties te vermijden.
De populairste manier is koudetraining in water. Je kunt gebruikmaken van een badkuip, ton of vat met koud water, of gaan zwemmen in een vijver, beek of rivier in de winter. Begin op tijd met koudetraining, idealiter vanaf het begin van de herfst, minstens eenmaal, beter tweemaal per week.
Hoeveel tijd je aan koudetraining besteedt is puur individueel. Een paar minuten kunnen voldoende zijn of tot een half uur, afhankelijk van je weerstand en de watertemperatuur. Een tip van ervaren beoefenaars is dat ze ongeveer zoveel minuten in het water doorbrengen als het water graden heeft.
Alternatieve manieren zijn buiten lopen in de winter met minimale kleding, wat je ook het beste vanaf de eerste koude dagen kunt beginnen. Koud douchen gedurende 1-3 minuten of het afwisselen van intervallen van koude en warme douche kun je het hele jaar door doen of gebruiken als voorbereiding op koudetraining in ijswater.
Samenvatting tot slot
Koudetraining kan een goede hulp zijn om de algehele gezondheid te verbeteren, de immuniteit te versterken, af te vallen, te herstellen of depressies te verlichten. Het is echter geen wondermiddel dat alle problemen oplost, maar eerder een hulpmiddel. Je moet er geleidelijk mee beginnen, minstens tweemaal per week, en dat gedurende enkele maanden. Door koudetraining te combineren met een kwalitatieve voeding, een actieve levensstijl en voldoende slaap, doe je het maximale voor jezelf.
Bronnen
- Esperland, Didrik et al. “Health effects of voluntary exposure to cold water - a continuing subject of
- debate.” International journal of circumpolar health vol. 81,1 (2022): 2111789. doi:10.1080/22423982.2022.2111789
- Knechtle, Beat et al. “Cold Water Swimming-Benefits and Risks: A Narrative Review.” International journal of environmental research and public health vol. 17,23 8984. 2 Dec. 2020, doi:10.3390/ijerph17238984
- Petersen, Aaron C, and Jackson J Fyfe. “Post-exercise Cold Water Immersion Effects on Physiological Adaptations to Resistance Training and the Underlying Mechanisms in Skeletal Muscle: A Narrative Review.” Frontiers in sports and active living vol. 3 660291. 8 Apr. 2021, doi:10.3389/fspor.2021.660291
- Kwiecien, Susan Y, and Malachy P McHugh. “The cold truth: the role of cryotherapy in the treatment of injury and recovery from exercise.” European journal of applied physiology vol. 121,8 (2021): 2125-2142. doi:10.1007/s00421-021-04683-8
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