Cold showers post-training do not significantly hinder training effects compared to full cold water immersion, providing some mental benefits without the same metabolic effects.

Avoid cold immersion, such as ice baths, within four hours after training sessions aimed at endurance, hypertrophy, or strength, as the inflammation from these workouts is crucial for adaptation. Cold water immersion reduces inflammation and can hinder progress.

Using ice baths after resistance training may short-circuit muscle growth and repair by interfering with pathways that promote these processes.

Cold water immersion before exercise has been shown to significantly increase testosterone levels, suggesting that resilience training can enhance hormonal health.

Recovering from exercise and muscle protein synthesis are beneficial for your body, contributing to a general sense of vigor.

Building capillary beds through long-duration efforts increases oxygen availability to muscles, which is crucial for endurance performance.

Long-duration endurance training, lasting from 12 minutes to several hours, improves movement efficiency and builds capillary networks in muscles, enhancing oxygen delivery.

To recover effectively between sets, resting for two to six minutes can be beneficial for hypertrophy and strength gains.

Pushing through fatigue during training helps neurons access more energy, converting it into ATP, which allows muscles to perform better and sustain effort longer.