Which one has more benefits?

A small new study suggests that hot water can help muscles repair and strengthen themselves, making soaking in hot water a good idea after physical activity.

Why hot water is "favored" by experts

Although cold showers or ice baths after exercise are popular with athletes , hot baths are better for the body, especially for athletes, according to information posted on NBC News (USA).

“When you exercise vigorously, muscle fibers are damaged, and hot water can increase blood flow, helping the muscles repair themselves faster,” said Mamoru Tsuyuki, lead author of the study and a graduate student in Sports and Health Science at Ritsumeikan University in Japan. “Increasing muscle temperature during a soak can also improve exercise performance. When competing twice in the same day, such as in sports with a halftime break, soaking in hot water for 15-20 minutes can help you perform better in the second set.”

During strenuous exercise, muscles are torn and hot water helps speed up the muscle recovery process.

“Ice baths are extremely popular because when you have a heat injury and inflammation, the cold will feel good,” said Aimee Layton, associate professor of applied physiology at Columbia University. “However, if you are not injured and just exercising hard, the cold can be harmful, it constricts blood vessels and can cause muscle stiffness. Therefore, soaking in hot water can increase blood circulation and promote muscle recovery.”

However, Tsuyuki said that does not mean that ice baths have no value, as previous studies have shown that ice can reduce muscle pain, which is beneficial if an athlete is injured.

Suitable temperature and soaking time

To take a closer look at the effects of hot and cold water immersion, Tsuyuki and colleagues recruited 10 young men for a three-part study.

The study participants were asked to run at high intensity for 50 minutes, then soak in a tub of water for 20 minutes at 15 degrees Celsius, 40 degrees Celsius, or sit without soaking in the water. All 10 people underwent all three tests. After running, they were asked to jump as high as they could from both a standing and a squatting position.

Experts recommend soaking for 10 to 20 minutes in water temperature of 36-40 degrees Celsius to bring good effects to the body.

Research results showed that after soaking in cold water (15 degrees Celsius), the height that participants achieved when jumping was lower than after soaking in hot water (40 degrees Celsius).

According to David Putrino, head of rehabilitation at Mount Sinai Health System (USA), the most suitable water temperature for people who exercise or do physical activities depends on a number of other factors. It is important to listen to your body and not rely too much on stereotypical theories.

Putrino also recommends soaking for 10 to 20 minutes in water temperatures of 36 to 40 degrees Celsius (hot water), and 10 to 15 minutes in water temperatures of 10 to 15 degrees Celsius (cold water). For those trying cold water for the first time, it is best to limit the soak to 5 minutes. “Whether you prefer cold or hot water, try it first and see what temperature helps you recover the fastest,” Putrino said.

Source: https://thanhnien.vn/ngam-minh-trong-nuoc-lanh-hay-nuoc-nong-cai-nao-co-nhieu-loi-ich-hon-185241204191530699.htm