{
    "id": 18918,
    "date": "2023-11-03T14:04:07",
    "date_gmt": "2023-11-03T14:04:07",
    "guid": {
        "rendered": "https:\/\/breakthrough-pt.com\/?p=18918"
    },
    "modified": "2024-12-03T14:54:42",
    "modified_gmt": "2024-12-03T14:54:42",
    "slug": "top-6-benefits-of-cold-plunges",
    "status": "publish",
    "type": "post",
    "link": "https:\/\/breakthrough-pt.com\/es\/blog\/top-6-benefits-of-cold-plunges\/",
    "title": {
        "rendered": "Los 6 principales beneficios de las inmersiones en fr\u00edo"
    },
    "content": {
        "rendered": "<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"400\" src=\"http:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett.png\" alt=\"\" class=\"wp-image-18962\" style=\"width:88px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett.png 400w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett-300x300.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett-150x150.png 150w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Alex-Corbett-12x12.png 12w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\"><strong><em>Escrito por Alex Corbett, fisioterapeuta y terapeuta ocupacional<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfQu\u00e9 es una inmersi\u00f3n en fr\u00edo?<\/h2>\n\n\n\n<p>Una inmersi\u00f3n en fr\u00edo, tambi\u00e9n conocida como ba\u00f1o de hielo o inmersi\u00f3n en agua fr\u00eda, se refiere a la exposici\u00f3n deliberada al fr\u00edo en agua. Las inmersiones generalmente ocurren en agua a menos de 60 \u00b0F y pueden llegar a 38 \u00b0F. Pueden tener lugar en oc\u00e9anos invernales, lagos, ba\u00f1eras o tinas especiales dise\u00f1adas para mantener la temperatura.<\/p>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/CzL4cEELot2\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/CzL4cEELot2\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">Ver esta publicaci\u00f3n en Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/CzL4cEELot2\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">Una publicaci\u00f3n compartida por BreakThrough Physical Therapy (@ptbreakthrough)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><a>\u00bfCu\u00e1les son los beneficios de una inmersi\u00f3n en fr\u00edo?<\/a><\/h2>\n\n\n\n<p>\u00bfQu\u00e9 pasar\u00eda si alguien te dijera que un breve ba\u00f1o en agua fr\u00eda podr\u00eda brindarte todos estos beneficios?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Estado de \u00e1nimo y concentraci\u00f3n mejorados<\/li>\n\n\n\n<li>Reducci\u00f3n de la inflamaci\u00f3n y el dolor muscular.<\/li>\n\n\n\n<li>Mejora de la recuperaci\u00f3n y el rendimiento f\u00edsico.<\/li>\n\n\n\n<li>Sistema inmunol\u00f3gico mejorado<\/li>\n\n\n\n<li>Mejora de la resiliencia y el manejo del estr\u00e9s<\/li>\n\n\n\n<li>Metabolismo acelerado y tolerancia mejorada al fr\u00edo.<\/li>\n<\/ul>\n\n\n\n<p>A continuaci\u00f3n, profundizaremos en todos los detalles sobre por qu\u00e9 la gente est\u00e1 dando el paso.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus.png\" alt=\"\" class=\"wp-image-18932\" style=\"aspect-ratio:1.77992277992278;width:567px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Enhance-Your-Mood-Focus-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a>Mejore su estado de \u00e1nimo y concentraci\u00f3n<\/a><\/h3>\n\n\n\n<p>Uno <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10751106\/\">estudiar<\/a> demostr\u00f3 que una ca\u00edda en fr\u00edo a 57\u00b0F provoc\u00f3 una <strong>250% aumento<\/strong> en los niveles de dopamina y un <strong>530% aumento<\/strong> en los niveles de noradrenalina que duraron <em>varias horas<\/em>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22581-dopamine\">dopamina<\/a> A menudo se la conoce como la hormona del &quot;bienestar&quot; y se asocia con sentimientos de felicidad, motivaci\u00f3n, estado de alerta y concentraci\u00f3n. Adem\u00e1s de la exposici\u00f3n al fr\u00edo, la dopamina se puede liberar mediante otras actividades como el ejercicio o incluso ver en exceso tu serie favorita de Netflix.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22610-norepinephrine-noradrenaline\">noradrenalina<\/a> Est\u00e1 muy involucrado en el sistema de respuesta de emergencia de su cuerpo ante el peligro, com\u00fanmente conocido como respuesta de \u201clucha o huida\u201d. Se asocia con la atenci\u00f3n, el estado de \u00e1nimo, la memoria y el estado de alerta. Adem\u00e1s, se sabe que los niveles bajos causan ansiedad y depresi\u00f3n.<\/li>\n<\/ul>\n\n\n\n<p>Otro <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/lim2.53\">estudiar<\/a> compar\u00f3 a un grupo de personas que se sumergieron en el oc\u00e9ano durante 20 minutos con un grupo separado que observ\u00f3 desde la orilla. Los investigadores observaron un cuestionario sobre el estado de \u00e1nimo tomado de ambos grupos y descubrieron que s\u00f3lo el grupo de inmersi\u00f3n mejor\u00f3 en todas las categor\u00edas. El grupo de inmersi\u00f3n en fr\u00edo inform\u00f3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Disminuciones<\/strong> en puntuaciones de depresi\u00f3n, fatiga, ira, tensi\u00f3n y confusi\u00f3n<\/li>\n\n\n\n<li><strong>Aumenta<\/strong> en puntuaciones de vigor y autoestima<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness.png\" alt=\"\" class=\"wp-image-18933\" style=\"aspect-ratio:1.77992277992278;width:565px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Inflammation-Muscle-Soreness-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a>Reducir la inflamaci\u00f3n y el dolor muscular<\/a><\/h3>\n\n\n\n<p>Un reciente <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9213381\/\">estudiar<\/a> demostr\u00f3 que las inmersiones fr\u00edas son efectivas para reducir la inflamaci\u00f3n y el dolor muscular de aparici\u00f3n tard\u00eda (DOMS). DOMS se refiere al dolor muscular que ocurre 1-2 d\u00edas despu\u00e9s de una sesi\u00f3n de ejercicio intenso. Muchos de ustedes probablemente puedan agradecer a su fisioterapeuta por presentarles DOMS en alg\u00fan momento de su rehabilitaci\u00f3n. Adem\u00e1s, tambi\u00e9n se demostr\u00f3 que los biomarcadores de da\u00f1o del tejido muscular (creatina-quinasa) mejoraban despu\u00e9s de una inmersi\u00f3n en fr\u00edo.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance.png\" alt=\"\" class=\"wp-image-18934\" style=\"aspect-ratio:1.77992277992278;width:563px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Recovery-Performance-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Los individuos en el estudio anterior tambi\u00e9n obtuvieron puntuaciones mejoradas de &quot;<strong>recuperaci\u00f3n percibida<\/strong>\u201d, una medida que indica qu\u00e9 tan preparado se siente para otra sesi\u00f3n de ejercicio.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a>Mejorar la recuperaci\u00f3n y el rendimiento<\/a><\/h3>\n\n\n\n<p>Los investigadores tambi\u00e9n observaron los efectos de recuperaci\u00f3n de las inmersiones fr\u00edas en <strong>Potencia, fuerza y resistencia aer\u00f3bica.<\/strong>. Los sujetos del estudio se dividieron en dos grupos y realizaron un entrenamiento de alta intensidad. Un grupo termin\u00f3 el entrenamiento con una zambullida fr\u00eda mientras que el otro no. Se realizaron pruebas deportivas para ambos grupos 24, 48 y 72 horas despu\u00e9s y aqu\u00ed estaban los resultados:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El grupo de inmersi\u00f3n en fr\u00edo hab\u00eda <em>potencia significativamente mejor<\/em>, que se refiere a movimientos explosivos como correr o saltar a las 24 horas en comparaci\u00f3n con el grupo de control.<\/li>\n\n\n\n<li>Hab\u00eda <em>no significativo <\/em>mejoras en las puntuaciones de fuerza o resistencia en el grupo de inmersi\u00f3n en fr\u00edo en cualquier momento dentro de las 24 a 72 horas posteriores en comparaci\u00f3n con el grupo de control.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System.png\" alt=\"\" class=\"wp-image-18935\" style=\"aspect-ratio:1.77992277992278;width:557px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Improve-Your-Immune-System-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a>Mejore su sistema inmunol\u00f3gico<\/a><\/h3>\n\n\n\n<p>Aunque no parec\u00eda una zambullida fr\u00eda tradicional, una <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5025014\/\">estudiar<\/a> en los Pa\u00edses Bajos descubrieron que la exposici\u00f3n al agua fr\u00eda a trav\u00e9s de duchas fr\u00edas conduc\u00eda a menos d\u00edas de enfermedad en el trabajo. M\u00e1s de 3.000 participantes fueron asignados aleatoriamente a dos grupos: un grupo que solo se duch\u00f3 con agua tibia y un grupo que termin\u00f3 con 30 a 90 segundos de agua fr\u00eda.<\/p>\n\n\n\n<p>Los resultados mostraron que el grupo que a\u00f1adi\u00f3 entre 30 y 90 segundos de ducha fr\u00eda tom\u00f3 <strong>29% menos d\u00edas de enfermedad<\/strong> en comparaci\u00f3n con sus hom\u00f3logos de ducha caliente. Adem\u00e1s, hubo una reducci\u00f3n de 54% en los d\u00edas de enfermedad si los participantes tambi\u00e9n hac\u00edan ejercicio regularmente adem\u00e1s de la exposici\u00f3n al fr\u00edo, en comparaci\u00f3n con aquellos que no hac\u00edan ejercicio y solo tomaban duchas calientes.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress.png\" alt=\"\" class=\"wp-image-18948\" style=\"aspect-ratio:1.77992277992278;width:559px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Reduce-Stress-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a>Mejore la resiliencia y reduzca el estr\u00e9s<\/a><\/h3>\n\n\n\n<p>Al colocarse en un estado de estr\u00e9s deliberado, puede trabajar en c\u00f3mo responde su cerebro a los factores estresantes. El agua fr\u00eda act\u00faa como un laboratorio donde puedes concentrarte de manera segura en respirar y mantener la calma mientras te encuentras en un estado de estr\u00e9s controlado. Esto puede desarrollar fortaleza mental y ayudar cuando se enfrenta a factores estresantes del mundo real fuera de la ba\u00f1era.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance.png\" alt=\"\" class=\"wp-image-18936\" style=\"aspect-ratio:1.77992277992278;width:556px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Accelerate-Metabolism-Improve-Cold-Tolerance-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><a>Acelere el metabolismo y mejore la tolerancia al fr\u00edo<\/a><\/h3>\n\n\n\n<p>Durante una inmersi\u00f3n en fr\u00edo, se ha medido que el metabolismo aumenta hasta 350%. Es posible que este breve aumento \u00fanico no queme una cantidad significativa de calor\u00edas, pero los episodios repetidos de exposici\u00f3n al fr\u00edo pueden aumentar la producci\u00f3n corporal de <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34755128\/\">grasa parda<\/a>. A diferencia de la grasa corporal t\u00edpica, la grasa parda puede regular la temperatura corporal y quemar calor\u00edas. Las inmersiones constantes en fr\u00edo pueden mejorar el metabolismo e incluso <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33764169\/\">mejorado<\/a> Regulaci\u00f3n del az\u00facar en sangre.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1.png\" alt=\"\" class=\"wp-image-18937\" style=\"aspect-ratio:1.77992277992278;width:553px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/Negative-Effects-of-Cold-Plunges-1-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Efectos negativos de las inmersiones en fr\u00edo<\/h2>\n\n\n\n<p>Desafortunadamente, los beneficios de las inmersiones en fr\u00edo conllevan algunas compensaciones en materia de adaptaci\u00f3n. Aunque mejoran la recuperaci\u00f3n a corto plazo, las investigaciones han demostrado que el uso prolongado de inmersiones fr\u00edas inmediatamente despu\u00e9s del ejercicio intenso puede en realidad <strong>Reducir la fuerza y el crecimiento muscular.<\/strong>. La resistencia aer\u00f3bica, sin embargo, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-020-01362-0\">no es<\/a> Parecen verse afectados negativamente por las ca\u00eddas despu\u00e9s de las sesiones de cardio.<\/p>\n\n\n\n<p>Por ejemplo, uno <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26174323\/\">estudiar<\/a> observaron a un grupo de hombres que completaron una inmersi\u00f3n en fr\u00edo de 10 minutos inmediatamente despu\u00e9s de cada entrenamiento de resistencia que completaron, durante 12 semanas. El grupo de inmersi\u00f3n en fr\u00edo gan\u00f3 <em>significativamente menos m\u00fasculo y fuerza<\/em> en comparaci\u00f3n con el grupo que no realiz\u00f3 zambullidas en fr\u00edo despu\u00e9s de su entrenamiento.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"518\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge.png\" alt=\"\" class=\"wp-image-18938\" style=\"aspect-ratio:1.77992277992278;width:542px;height:auto\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge.png 922w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge-300x169.png 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge-768x431.png 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge-18x10.png 18w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge-640x360.png 640w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2023\/11\/When-Should-You-Plunge-320x180.png 320w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfCu\u00e1ndo deber\u00edas sumergirte en fr\u00edo?<\/h2>\n\n\n\n<p>Si analizamos las investigaciones actuales, aqu\u00ed est\u00e1 nuestra recomendaci\u00f3n basada en los objetivos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Si tu objetivo es <strong>ganar fuerza o m\u00fasculo<\/strong> A largo plazo, debes sumergirte antes de tu entrenamiento o en otro d\u00eda.<\/li>\n\n\n\n<li>Si tu objetivo es <strong>reducir el dolor<\/strong> Despu\u00e9s de un entrenamiento, debes sumergirte inmediatamente despu\u00e9s de hacer ejercicio.<\/li>\n\n\n\n<li>Si tu objetivo es <strong>recuperarse r\u00e1pidamente y realizar<\/strong> mejor porque tienes otro evento dentro de 1 o 2 d\u00edas (como un torneo deportivo), debes sumergirte inmediatamente despu\u00e9s del ejercicio.<\/li>\n\n\n\n<li>Si tus objetivos son para <strong>resistencia<\/strong> <strong>Deportes<\/strong>, puedes sumergirte en cualquier momento.<\/li>\n\n\n\n<li>Si s\u00f3lo est\u00e1s interesado en el <strong>beneficios mentales<\/strong>, puedes sumergirte en cualquier momento.<\/li>\n<\/ul>\n\n\n\n<p>\u00bfEst\u00e1s listo para dar el paso? \u00bfTiene m\u00e1s preguntas sobre otras formas de recuperaci\u00f3n como la fisioterapia? \u00a1Programe una cita con nosotros hoy!<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>M\u00e1s contenido sobre inmersiones en fr\u00edo<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/breakthrough-pt.com\/es\/blog\/best-place-to-cold-plunge-in-raleigh-durham-nc\/\">El mejor lugar para sumergirse en el fr\u00edo en Raleigh, Durham, Carolina del Norte<\/a><\/li>\n<\/ol>\n\n\n\n<p><br><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<center><a href=\"https:\/\/breakthrough-pt.com\/es\/schedule-an-appointment\/\" class=\"cm_button cm_button-primary\" target=\"_self\" rel=\"noopener\">\u00a1Agendar una cita de trabajo!<i class=\"fa-solid fa-angle-right ml-1 text-sm\" aria-hidden=\"true\"><\/i><\/a><\/center>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/goconfluent.com\/physical-therapy-near-me\/\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"152\" src=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/01\/Blog-CTA.jpg\" alt=\"\" class=\"wp-image-19016\" srcset=\"https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/01\/Blog-CTA.jpg 800w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/01\/Blog-CTA-300x57.jpg 300w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/01\/Blog-CTA-768x146.jpg 768w, https:\/\/breakthrough-pt.com\/wp-content\/uploads\/sites\/25\/2024\/01\/Blog-CTA-18x3.jpg 18w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>",
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        "rendered": "<p>Escrito por Alex Corbett, PT, PDT \u00bfQu\u00e9 es un ba\u00f1o de agua fr\u00eda? Un ba\u00f1o de agua fr\u00eda, tambi\u00e9n conocido como ba\u00f1o de hielo o inmersi\u00f3n en agua fr\u00eda, se refiere [\u2026]<\/p>",
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