What is immersion in cold water?

Cold water immersion is a common technique that some athletes use as part of their recovery routine after intense physical exercise. Cold water is said to improve recovery speed and reduce muscle pain and pain after exercise. These methods are widely used, but lack of scientific supporting evidence. Although muscle tissue tissues are damaged, it actually helps to grow new muscle cells and promotes overall muscle growth. However, damage comes at a price in the form of delayed pain and muscle pain, which usually occur within 72 hours after intense exercise. Cold water immersion is said to help relieve the symptoms of muscle pain and pain. It is assumed that immersion in cold water limits the bloodstream and rinsing waste such as lactic acid. It is also assumed that it helps with pain by slowing metabolic activity and all other physical processes such as swelling and other muscle tissue irritation.

Typical immersion of cold water is performed shortly after exercise. The exact routine differs from athlete to athlete, but most people recommend a temperature of about 54 to 59 degrees Fahrenheit (12 to 15 degrees Celsius). The immersion time ranges from five to 10 minutes and some people will even soak up to 20 minutes at these low temperatures. Many coaches and athletes also recommend changing between cold and warm bathrooms for the best results.

Whether a warm bath is followed by immersion is a key part of the recovery process of natural re -heating. Blood vessels are released and expanded and increases blood circulation. Increased blood circulation is assumed that further acceleration of the recovery process and helps to flush more waste products. Many athletes and trainers swear through these techniques, but real science is lacking in supportive evidence of its effectiveness.

Studies performed International Journal of Sports Medicine in July 2008Istila that the immersion and alternation of cold water between cold and warm water baths can improve recovery time compared to immersion of hot water and complete rest. Another study from British Journal of Sports Medicine in 2007, on the other hand, found that the cold water spa had no real benefit and in fact they could increase muscle pain. A separate study in 2007 from research strength and conditioning in 2007 found that the alternation between immersion in cold and hot water accelerates the recovery time for athletes. These studies offer inconclusive evidence, because there are too many variables, water temperature and immersion times.