It has been shown that cold water baths can decrease muscle protein synthesis (the process driving muscle growth and adaptation). Therefore, it can be speculated that hot water baths may be able to increase muscle protein synthesis.
Long term effects of hot baths after exercise
There is only limited data available looking into the effects of hot-water immersion as a heating strategy following resistance exercise training. However, the available evidence so far does not show that hot-water immersion helps making more gains in the gym.
Hot water immersion post-workout suppresses muscle gains the relative increase in DXA leg muscle mass was significantly less after HWI compared with PAS (p = 0.011, 2.1-fold). It's more widely known now that cold immersion post workout blunts muscle gains but this study shows the same with hot immersion.
Heat therapy –– such as hot compresses or baths –– can relieve sore muscles and stiff joints. It's been shown to ease post-workout soreness and back pain. Local heat therapy also increases muscle temperature. This can make your muscle tissue more pliable and ready to work before exercise.
Hot tub muscle recovery after a workout
This will help move inflammatory substances like lactic acid away from your stiff joints and sore muscles, helping you recover faster. Plus, immersing yourself in hot water has been shown to release heat shock proteins, which promote muscle growth.
Specifically, a 2020 review in Exercise and Sport Sciences Reviews suggests that heat therapy may reduce muscle soreness, increase muscle refueling, stimulate muscle protein synthesis (muscular growth) and speed up muscular recovery.
General Timing for Hot Tub Use
As a rule of thumb, you should only use your hot tub for between 15-45 minutes, and that time will depend on a variety of factors that you'll read more about below. If you've just bought a hot tub, then start out with shorter sessions until you find a duration that works for you.
Cold water immersion attenuated long term gains in muscle mass and strength. It also blunted the activation of key proteins and satellite cells in skeletal muscle up to 2 days after strength exercise.
“Hot water is a good alternative to over-the-counter pain relievers for mild to moderate muscle pain.” Don't stay in the hot water for more than 15 minutes, though. Using a hot tub for too long could send too much blood flow to your muscles, which can lead to swelling.
Conclusion. For trainees aiming for quick recovery and enhanced performance, this study suggests that a hot bath is more effective than a cold one, implying that incorporating hot water immersion into your post-exercise routine could be a game-changer.
One of the most difficult aspects of a rehabilitation program is to build muscle mass and increase strength. It appears that adding 20 minutes of heat to the body part that is most desperately in need of developing strength is a quick and safe way to enhance the strength in the involved body part.
Boosts Metabolism and Weight Loss
Regular cold showers stimulate the production of brown fat, a type of fat that generates heat by burning calories. Over time, this can aid in weight management and potentially support weight loss efforts when combined with a balanced diet and exercise.
There is also evidence that passive heat exposure can increase muscle mass. In rodents, hypertrophy has been observed following immersion of the lower body in 39°C water for 30 min each day for 3 weeks (Kim et al., 2019) and following a single heat exposure in a heat chamber at 41°C for 60 min (Ohno et al., 2015).
Taking a hot bath is a relaxing activity that has multiple science-backed health benefits, like reduced stress and lower blood pressure. Hot baths are safe for most people. While there's no wrong time to take a bath, enjoying a soak before bedtime might even help ease you into a good night's sleep.
Are ice baths good for you? Done properly, ice baths for recovery may be worth trying. There have been some positive benefits reported in using ice baths after endurance activities. However, ice baths may decrease your gains in strength and muscle growth.
Taking cold showers every day for 30 days may lead to increased energy levels and alertness as well as improved overall health. Your skin and hair may feel and look better due to the reduced drying and irritating effects of a hot shower. However, remember, individual responses to cold therapy vary.
The main function of heat shock proteins is to aid the body in healing. One specific aspect of this healing is muscle repair. Studies have shown that sauna use can increase muscle regrowth by 30%. This goes a long way in both hypertrophy, recovery, and in fighting age related atrophy.
To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. To increase muscular endurance, the best rest period is 30 seconds or less between sets.
Regular warm baths can improve blood circulation, reduce blood pressure, and help blood vessels work better. These positive effects help prevent a heart attack and stroke. Muscle aches and pains are normal reactions after exercising.
Whether you prefer a hot or cold shower after a workout, the water temperature probably won't impact your exercise recovery timeline much. While other thermal interventions such as cold plunging or cryotherapy have been shown to improve muscle recovery, your shower temperature probably won't have a big impact.
Both saunas and hot baths (or hot tubs) seem to be safe for people with stable heart disease and even mild heart failure. But people with unstable chest pain (angina), poorly controlled high blood pressure, or other serious heart issues should avoid them.
Having a hot or prolonged shower/bath widens your blood vessels, increasing the risk of feeling faint (presyncopal) and increasing heart rate. If you do feel faint in the shower listen to your body, turn the shower off and sit down to avoid injury in case you faint. Finishing your shower with cool water may help.
As a general rule of thumb, most hot tub sessions last between 15 and 45 minutes. If after 45 minutes you want to keep soaking, we recommend stepping out for a bit to give your body a break. Hydrate, rest and then enter the spa again.
Hot tub lung is an emerging disorder caused by exposure to Mycobacterium avium complex (MAC) organisms contaminating hot tub water. The description of this disorder has been limited to several case reports published since 1997.