Whether you’re a full-time athlete or just a hobbyist, a tough training sessions takes a toll on your body. The more you train, the more battered your body is from training!
Of course, the best method of recovery is good nutrition and solid rest, including a good night’s sleep, but if you are training hard regularly, that may not be enough for you, therefore we at Fighters Market Europe decided to have a look at other ways to help boost your recovery from those Porrada sessions. If Ice baths aren’t cold enough for you, a method of recovery which has gained in popularity is Cryotherapy, we made it our first stop, everyone here at Fighters Market Europe trains Jiu Jitsu, so a couple of us decided to try Cryotherapy.
What does it do?
The treatment involves exposing your skin to cold dry air in the chamber this is usually done via two methods liquid nitrogen and refrigerated cold air. Participants wear minimal clothing, which usually consists of shorts for males, and shorts and a crop top for females. Gloves and dry socks are usually worn, you expose your body to temperatures from -110c to as cold as -200c. You do this for a time period of 2-4 minutes. While this only affects the surface of the skin, its enough for your body to trigger its thermoreceptors, which tells your body you are freezing, this process switches your body into defensive mode sending your body’s blood, nutrients, and other resources to where they’re needed. This in turn leads to an increase in both metabolism and energy.
Benefits for Jiu Jitsu
When training Jiu Jitsu our bodies are taking a beating, especially when rolling, inflammation surely builds, and not dealing with this will limit your performance and prolong your recovery. Cryotherapy is billed as a way to help limit inflammation and recover faster. Another benefit of Cryotherapy is sleep improvement, as proper sleep is integral to recovery, Factory Cryo told us that many of their clients report much deeper and better-quality sleep after a Cryo session, many who track their sleep metrics report that the amount of REM and Deep Sleep increases following a treatment.
However, the science on cryo therapy is not universally conclusive For instance, in one 2018 European Journal of Applied Physiology study, when men underwent whole-body cryotherapy (WBC), ice baths, or placebos after running a marathon, and the results after were similar for all three.
Our Experience with Cryotherapy.
We decided to go out to Factory BJJ, who have just recently opened up ‘Factory Cryo’ having a cryo chamber fitted into their Jiu Jitsu academy, maybe a first for any Jiu Jitsu Gym in the world. We were told we would be experiencing 3-minute treatment reach temperatures as low as -140C. As it was a Jiu Jitsu Academy, we decided to get a training session in before out Cryo therapy session. After a few tough rounds, we were told to let our bodies naturally cool down and dry off before going into the chamber. Progress JJ’s James Tighe was nervous before hand after being told how cold it would be however after his session he felt full of energy for the rest of the day, and was left feeling very positive saying he would be adding Cryotherapy to recover from his intense training schedule. While the rest of us did feel full of energy, we noted our sleep that night was deeper than usual waking up feeling more refreshed.
While it is said the science behind cryotherapy is inconclusive, we enjoyed our session at Factory Cryo, and all felt benefits of being refreshed and full of energy. World class athletes such as Cristiano Ronaldo Floyd Mayweather and Lebron James have been seen using this method, and the UFC Performance Institute has its own cryotherapy chamber. There are also a number of NBA, NFL and Premier League teams who have installed their own cryochamber into their training facilities With all these world class sports teams and athletes getting behind this method of recovery, and our own experience with the chamber, there are obvious benefits, and if you can we would recommend adding it into your recovery.