Against the backdrop of advances in sports medicine, pharmacology, and the sports supplement industry, a post-workout hot tub seems to be a long-out-of-the-top tool as a method of accelerating recovery.
However, it is quite actively used so far, both among professional athletes and among fitness lovers.
Effects on the body
Even though taking a hot bath after a class has been used in sports for over 100 years, disputes about its feasibility continue today.
This method does have a number of both positive and negative aspects.
Among the advantages of a hot bath for athletes are the following:
- Accelerates the elimination of muscle metabolites (decay products during intense muscle contractions) and toxins
- Increases overall blood flow, including to muscles that have undergone physical exertion
More active blood circulation during the recovery period helps to deliver nutrients to the cells faster. And this directly affects the rate of muscle growth.
- Reduces muscle pain (creature)
- Reduces the level of excitation of the central nervous system
After power loads, the human nervous system is excited, which can last for several more hours.
If strength training is held in the evening, this is a problem. Due to overexcitation, evening workouts worsen the quality of sleep and even provoke insomnia.
In such a situation, taking hot baths will be very useful.
A warm bath after training is recommended, among other things, for the removal of lactic acid, which accumulates in muscle tissue during strength exercises.
However, current scientific evidence suggests that the level of lactate in the muscles normalizes within one hour after the workout. Therefore, from this point of view, the help of hot baths is minimal.
Overall, a bath is an easy and affordable way to improve recovery.
However, this procedure can affect the body and negatively:
- Undesirable in diseases of the cardiovascular system
Strength training itself gives a sufficient load on the heart. If people with similar problems take a hot bath after that, this can cause severe overload.
- If an inflammatory process has begun in the joint or ligament, the bath will only worsen the situation.
The primary task for injuries and inflammations is to stop the process with the help of cold (ice or other cold object is applied to the affected area).
What kind of bath is better to take after power loads
In power sports, such as powerlifting, CrossFit or bodybuilding, the practice of taking hot baths is more common. After all, here, in the first place, is the acceleration of the recovery of muscle fibres.
If you work out in the gym in power mode, it makes sense to try hot water treatments after a workout.
It is recommended to do this after 30-40 minutes after the end of the lesson, lasting the same 30-40 minutes and water temperature 40-46 ° C.
If desired, sea salt or essential oil is added to the water.
If despite the high intensity of the power load, you do not feel creepage the next day, the muscles are elastic, without the usual “clogging”, and the general state of health is at a height, then hot baths are ideal for you.
You can practice this method of accelerating recovery 2-3 times a week.
Bath after cardio
But here, the recommendations will be the opposite.
In all sports aimed at developing endurance (running, cycling tracking, walking, rowing), a large load falls on the ligaments and joints involved in the movement.
The main goal of their post-training recovery is to normalize the bone-ligamentous apparatus quickly.
The first step in this direction is to relieve inflammation in the ligaments, tendons and joints. For this, cold water is the best fit.
In professional sports, ice baths are even used.
They have both several favourable properties and some negative aspects. Therefore, the user should also be taken seriously.
Now you know all the positive and negative aspects of hot water procedures.
In the absence of contraindications, such as, for example, heart problems, try to use this method of recovery after intense power loads.
After all, compared to pharmacological methods, a hot bath is an affordable and relatively safe option.https://musclefit.info/programma-trenirovok-na-kurse-dlya-nabora-massy/