Critical Evaluation of the Wim Hof Method

by John McNamara, PhD, CSCS, NSCA-CPT
Personal Training Quarterly March 2021
Vol 7, Issue 4

Share:

Through this article, personal trainers should understand the extremes of the Wim Hof method, and instead encourage clients to follow scientifically-backed deep breathing and cold therapy practices to supplement a well-rounded exercise program.

Paywall block issue

This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.

Read the full article

View the video

Login to view more


{{discountDesc}} Valid thru {{discountEnds}}

This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership

This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions

Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions

Become a Member Add to Cart Login

Related Reading

Share:

References

1. Ajjimaporn, A, Chaunchaiyakul, R, Pitsamai, S, and Widjaja, W. Effect of cold shower on recovery from high-intensity cycling in the heat. Journal of Strength and Conditioning research 33(8): 2233-2240, 2019.

2. Carlson, LA, Fowler, C, and Lawrence, MA. Agility and vertical jump performances are impacted by acute cool exposure. Journal of Strength and Conditioning Research 33(6): 1648-1652, 2019.

3. Chin, L, M, Heigenhauser, GJ, Paterson, DH, and Kowalchuk, JM. Effect of voluntary hypocapnic hyperventilation on the metabolic response during Wingate anaerobic test. European Journal of Applied Physiology 115(9): 1967-1974, 2015.

4. Chin, LM, Heigenhauser, GJ, Paterson, DH, and Kowalchuk, JM. Effect of hyperventilation and prior heavy exercise on O2 uptake and muscle deoxygenation kinetics during transitions to moderate exercise. European Journal of Applied Physiology 108(5): 913-925, 2010.

5. Didehdar, D, and Sobhani, S. The effect of cold-water immersion on physical performance. Journal of Bodywork and Movement Therapy 23(2): 258-261, 2019.

6. Fujii, N, Tsuchiya, S, Tsuji, B, Watanabe, K, Sasaki, Y, and Nishiyasu, T. Effect of voluntary hypocapnic hyperventilation on the metabolic response during Wingate anaerobic test. European Journal of Applied Physiology 115(9): 1967-1974, 2015.

7. Gaesser, GA, and Brooks, GA. Metabolic bases of excess post-exercise oxygen consumption: A review. Medicine and Science in Sports and Exercise 16(1): 29-43, 1984.

8. Hof, W. Wim Hof Method. Retrieved October 2020 from https://www.wimhofmethod.com.

9. Kox, M, van Eijk, LT, Zwaag, J, van den Wildenberg, J, Sweep, FC, van der Hoeven, JG, and Pickkers, P. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences of the United States of America 111(20): 7379-7384, 2014.

10. Martinez-Tellez, B, Sanchez-Delgado, G, Amaro-Gahete, FJ, Acosta, FM, and Ruiz, JR. Relationships between cardiorespiratory fitness/muscular strength and 18F-fluorodeoxyglucose uptake in brown adipose tissue after exposure to cold in young, sedentary adults. Scientific Reports 9(1): 11314, 2019.

11. Middendorp, H, Kox, M, Pickkers, P, and Evers, AW. The role of outcome expectancies for a training program consisting of meditation, breathing exercises, and cold exposure on the response to endotoxin administration: A proof-of-principle study. Clinical Rheumatology 35(4): 1081-1085, 2016.

12. Muzik, O, Reilly, KT, and Diwadkar, VA. “Brain over body” – A study on the willful regulation of autonomic function during cold exposure. Neurolmage 172: 632-641, 2018.

13. Roberts, LA, Raastad, T, Markworth, JF, Figueiredo, VC, Egner, IM, Shield, A, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology 593(18): 4285-4301, 2015.

14. Sakamoto, A, Naito, H, and Chow, CM. Effects of hyperventilation on repeated pedaling sprint performance: Short vs. long intervention duration. Journal of Strength and Conditioning Research 32(1): 170-180, 2018.

15. Sakamoto, A, Naito, H, and Chow, CM. Hyperventilation-aided recovery for extra repetitions on bench press and leg press. Journal of Strength and Conditioning Research 34(5): 1274-1284, 2020.

16. Sakamoto, A, Naito, H, and Chow, CM. Hyperventilation as a strategy for improved repeated sprint performance. Journal of Strength and Conditioning Research 28(4): 1119-1126, 2014.

17. Shevchuk, NA. Adapted cold shower as a potential treatment for depression. Medical Hypotheses 70(5): 995-1001, 2008.

18. Vosselman, MJ, Vijgen, GH, Kingma, BR, Brans, B, and van Marken Lichtenbelt, WD. Frequent extreme cold exposure and brown fat and cold-induced thermogenesis: A study in a monozygotic twin. PloS One 9(7): e101653, 2014.

About the author

John M. McNamara, PhD, CSCS, NSCA-CPT

Contact John McNamara

Contact John McNamara

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to John McNamara

John McNamara is a Tenured Professor at St. Francis College in Brooklyn, NY. He received his Bachelor’s and Master’s degrees at the University of Al ...

View full biography
#everyonestronger #everyonestronger

has been added to your shopping cart!

Continue Shopping Checkout Now