Should You Hit the Cryo Chamber Before or After You Train?

If you’ve been exploring new ways to optimize your workouts, you’ve probably come across cryotherapy. This technique, which involves exposing the body to extremely cold temperatures for a short period, has gained popularity among athletes, fitness enthusiasts, and those seeking better recovery strategies. At New Mind & Body Personal Training Center, we believe in staying at the forefront of effective wellness strategies. That’s why we offer guidance on how to incorporate recovery tools like cryotherapy into your training lifestyle.

But the question remains: should you use cryotherapy before or after you train? Let’s take a closer look at what the science says and how you can make the best choice for your goals.

What is Cryotherapy?

Cryotherapy typically involves standing in a chamber cooled to temperatures ranging from -200°F to -300°F for two to four minutes. The idea is to trigger the body’s natural healing processes. During exposure, blood vessels constrict and redirect blood to the body’s core. Once you step out and rewarm, fresh, nutrient-rich blood flows back to your muscles and tissues.

Many people turn to cryotherapy to speed up muscle recovery, reduce soreness, decrease inflammation, and enhance overall performance. Some also use it for mental benefits like improved mood and sharper focus.

Benefits of Cryotherapy After Training

Post-workout cryotherapy is the more common approach, and it makes sense for several reasons. When you train hard, you create small amounts of muscle damage, experience an increase in inflammation, and often feel sore in the hours or days that follow. Cryotherapy after exercise may help in the following ways:

Reduced Inflammation: Cold exposure can decrease the inflammatory response associated with strenuous workouts, potentially limiting muscle soreness (known as DOMS — delayed onset muscle soreness).

Faster Recovery: By improving blood flow and oxygen delivery during the rewarming phase, cryotherapy may help muscles repair faster.

Pain Management: If you finish a tough session feeling some minor aches, a cryo session might provide temporary pain relief without the need for medication.

Some research supports the idea that whole-body cryotherapy performed within an hour after exercise can help manage muscle soreness and reduce inflammation markers. However, there’s a balancing act involved, as too much inflammation control might slow down some of the beneficial adaptations from training, particularly if used too frequently.

Is There a Case for Pre-Workout Cryotherapy?

Using cryotherapy before exercise is less common, but it’s gaining attention for specific reasons. Here’s why you might consider stepping into the cold chamber before your workout:

Enhanced Mental Focus: Cold exposure can trigger the release of norepinephrine, a hormone linked to improved alertness and concentration.

Increased Energy: Many people report feeling energized after a session, making it an appealing way to “wake up” before a workout.

Reduced Perceived Exertion: Some individuals say that after cryotherapy, they feel like their workouts are less taxing, potentially leading to better performance.

On the physical side, the immediate vasoconstriction effect could theoretically prime your muscles for explosive movements by creating a rebound effect of vasodilation once you start exercising. However, if the body is too cold at the outset, it could impair flexibility and muscle function, leading to a higher risk of strains or decreased performance during activities requiring a lot of mobility or endurance.

Understanding Your Goals

Whether to hit cryotherapy before or after your workout really depends on what you’re aiming to achieve. If your primary focus is on:

Recovery and Reducing Soreness: Cryotherapy after training is the way to go. It can help manage inflammation and speed up your bounce-back time.

Boosting Energy and Mental Sharpness: Cryotherapy before your workout could help you feel more alert and mentally dialed in.

Athletes who compete in back-to-back events sometimes use cryotherapy between sessions to stay fresh, reduce soreness, and maintain performance levels. Recreational exercisers, on the other hand, usually benefit more from post-training cryotherapy to support recovery and muscle repair.

Risks and Considerations

While cryotherapy is generally safe for most healthy individuals, it’s not without risks. If you have cardiovascular issues, cold sensitivity, or certain respiratory conditions, you should consult a healthcare provider before trying it. Also, cryotherapy should never replace a proper warm-up. If you do a pre-workout session, follow it with some dynamic stretching or light cardio to ensure your muscles are ready to perform safely.

Additionally, frequent cryotherapy use could potentially blunt some of the positive adaptations from strength training if used excessively. In moderation, it can be a fantastic tool, but it’s important to balance it with your training goals.

Practical Recommendations

If you’re considering integrating cryotherapy into your fitness routine, here are a few simple guidelines to keep in mind:

Post-Workout Recovery: Use cryotherapy after strength training, high-intensity interval training (HIIT), or endurance workouts if your goal is quicker recovery and soreness reduction.

Pre-Workout Energy Boost: Use it before workouts that require mental clarity and quick bursts of energy, but always warm up thoroughly afterward.

Timing Matters: Schedule cryotherapy sessions based on how your body feels and the demands of your training program.

Frequency: 1-2 times per week is often sufficient for most recreational athletes. Competitive athletes might use it more frequently during intense training cycles.

Conclusion: Customize Your Approach

Cryotherapy can be a powerful tool to support your training, but like any recovery or performance strategy, it needs to be applied thoughtfully. Whether you step into the chamber before or after your workout depends on what you want to achieve — sharper focus and energy, or faster recovery and soreness management.

At New Mind & Body Personal Training Center, we’re committed to helping you navigate these options and create a fitness and recovery plan that fits your needs. Remember, recovery is just as important as the workout itself, and the smartest athletes are the ones who invest in both.

Train smart, recover smarter, and keep pushing toward your best self.