Table of contents
Photography by dc-9.com
Cold showering or more scientifically known as cryotherapy or cold water immersion have become one of the most common methods of recovery. Sitting in a tub with cold water splashing at your belt might not sound interesting at all, but ice baths which have various positive effects are researched scientifically and are proved to help recovery, reduce inflammation and increase performance.
For individuals who love exercising, performing workouts frequntly or rigorously, it is very important to take time and perform ice bath as this enhances recovery process of the body. Here are 10 compelling reasons to make ice baths a regular part of your post-workout ritual:
Reduce Muscle Soreness
Another claim of ice baths is the potential for reducing delayed onset muscle soreness (DOMS). Cold water reduces blood flow and metabolic rate making inflammation which leads to muscle soreness following a workout slow. Athletes who engage in ice bath state that the experience led to reduced soreness compared to when they allowed their bodies to rest without activity.
Speed Up Muscle Repair
Ice baths for some reason stimulate the body’s emergency system so it goes into over drive. This will lead to increased circulation whenever you come out of the cold water since the bodies organs do extra work in an effort to warm up. This increases the rate of supplying nutrient and oxygen to your muscles which aids in the repair of damaged muscle fiber.
Improve Recovery Time
Ice baths help because they decrease inflammation and tissue damage in muscles and the body is able to repair itself much faster. This means that after some especially rigorous training sessions, muscles can recover much faster. Ice baths have been established to elicit better biomarkers of recovery in runners and weight trainers than other recovery modalities.
Reduce Injury Risk
Cold water also causes quick constriction and dilation of blood vessels which enhances the flow of blood and the lymphatic system respectively. This assist in flushing out wastes from the muscles and improving on recovery processes. Consequently, this can reduce the incidence of injuries as the body muscles, tendons and joints can have ample time to recover from exercise.
For controlling muscle spasms and swellings.
Ice is used to numb the muscles which shall reduce spasms and the inflammation that causes stiffness and soreness following exercises. Ice baths help to reduce the amount of fluid that accumulates in the muscles preventing inflammation that causes muscle soreness the following morning.
Enhance Stamina For Improvement Of Future Performance
Some studies show that cold water immersion could be beneficial to increase the endurance and sustain some level of performance when there is hard trainings or competitions. The ergogenic benefit derived from the use of ice baths enables one to train or compete harder longer and therefore resulting in better gains over time.
Increase Your Ability to Gainer More Weight & Fat
Coldness results into increased heat production through shivering hence its name shivering thermogenesis. This has the effect of helping to metabolise more calories post exercise. Daily icing with exercise has been proved to increase metabolic rates hence helpful in destroying the fats. Cold shower also work on appetite and they may also help in weight reduction.
Enhance Immunity
New science also shows that in addition to gains in physical performance, cold water immersion provides immune system and Champ/Peak performance over the course of this particular time period. It stimulates the flow of lymph which enhances the immune system the body’s defense against diseases. This is one more way ice baths help for fast restoration.
How to use Ice Bath Fast & Effectively
Convinced of the benefits? Here are a few tips for safely incorporating ice baths into your post-workout routine:
To prevent water from getting very cold, extend the focus baths to between 10-15 minutes. This is especially good to do before washing your hair so you can feel the effects of an opened pores and blood vessels.
Effects are most favorable when the water temperature is set to a range between 50 – 59°F. Choose shorts instead of trousers and wear both legs’ socks to gain warmth while allowing limb immersion. Slowly get accustomed in order to avoid the effects of the sudden exposure to cold temperatures
If possible, listen to music, or have a friend accompany you to distract yourself. If cold becomes unbearable, you should jump out immediately. The more you can turn taking ice baths into a habit the faster you begin to enjoy all the performance and recovery benefits. Be strong and move forward to better strength, better stamina and faster recovery period!