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.
Increased circulation delivers nutrient-rich blood to your muscles. 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.
Short answer: Yes. Showering after your workout helps prevent bacteria growth, irritation, and more. If you don't have time, body wipes and no-rinse cleansers are good germ-killing options. Subscribe to the Shape Magazine channel: http://po.st/SubscribeToShape About Shape: The only source for all things beauty,
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.
Hot showers can help you sleep better and cool down from heat exposure. However, research says that cold showers are the best way to shower after working out. Cold showers offer a surprising number of health benefits, including protecting your skin, preserving your natural hair oils, and improving hydration.
Physical therapists often recommend hydrotherapy to reduce joint and muscle pain, and it can even be used to improve workout recovery. A study published in The Journal of Strength and Conditioning Research reports using a hot tub after a workout prevents elastic tissue damage.
The heat increases blood flow to your muscles, aiding in recovery. Better blood flow also helps relax tight muscles, which may ease soreness.
“Your skin is the largest organ in the body and absorbs fluid easily,” says Dr. Keith Kantor, a leading nutritionist and CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program. “After a swim or a shower, your body can absorb 1 to 3 cups of water, increasing your true weight by a few pounds.”
Most research suggests that ice baths should be taken soon after intense exercise. For instance, a study published in the Journal of Athletic Training in 2017 found that immediate cold water immersion after exercise could effectively reduce muscle inflammation and promote recovery.
Exercise can cause feelings of tiredness and exhaustion. Hence, taking a nap after a workout is okay if you are doing it for a shorter period. Usually, a short nap of 20 to 90 minutes after an intense workout is suitable for individuals.
In fact, soaking in a hot tub for just twenty minutes will dilate your blood vessels, improve your blood flow, and raise your core body temperature. This will help move inflammatory substances like lactic acid away from your stiff joints and sore muscles, helping you recover faster.
Hot Water Baths
For those who relish a hot water bath to unwind, dermatologists suggest a peak temperature of around 44.4°C (112°F). However, it is advised not to exceed 48.9°C (120°F), as extreme temperatures can lead to skin irritation or even burns.
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.
If the water's too hot in a bath or hot tub, your blood pressure may dip too low, which can make you feel dizzy or lightheaded, he explains. By low, he means a systolic pressure (the first number in a reading) around 110 mm Hg or lower. "A water temperature of 100° to 105° F is reasonable.
The Benefits of Taking a Hot Shower After a Workout
Some studies suggest exercise-related benefits of hot water immersion via baths, from increased blood flow to improved endurance while training in the heat. However, it's worth reiterating that this doesn't mean that hot showers will yield the same results.
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).
Your spa can help speed up muscle healing and the workout recovery process. A hot water soak will relax blood vessels and improve blood flow. This helps to ease muscle soreness, as blood carries oxygen, protein, and the other nutrients needed to repair the muscles that were damaged by the workout.
Experts recommend 2 to 3 rest days between strength-training workouts like lifting weights. So you can plan resistance workouts that target different muscle groups. For example, you might do upper-body exercises on Monday and lower-body exercises on Tuesday. On Wednesday, you could do a cardio workout.
The most important thing I will say to do when you're really sore, is just get moving. Walk around the block, vacuum, or even wash the car. Getting your body moving is going to start that blood flow back up and really help you feel better quicker. (Costco is always a good place to go on active recovery days!)
"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.