Tuesday, March 28, 2023

How to prepare an ice bath for recovery after exercise?

cryotherapy It is a technique in which exposing the body to very cold temperatures Take a few minutes to benefit from its rejuvenating power. In this sense, for some years, athletes have been using ice bath after exercise In which they take a dip in the cold to recover quickly after a busy work session.

Although there are some detractors, the truth is that various investigations have shown that it is in fact a profit technologyAs long as it is done properly and in moderation.

ice bath is recommended after hard training sessions or after the body has been submitted to a competition. Also in the case of people who have not run for some time and want to get back in shape, in this case it is worth opting for ice baths by acting. muscle healer,

Tips for taking an ice bath at home

at the time of giving ice bath for sports recovery It is important to have some basic elements such as a bathtub or swimming pool Kid-sized, where you can freeze ice.

Some experts confirm that you only need to put on ice, while others defend that it is better to cover the whole body with water and ice. Plus, it’s not always easy to fill an entire bathtub with just ice.

The amount of body sinking will depend on the muscle area on which the training is focused. In the case of runners, we might think that they should only dip their feet and legs. However, the back and hips can also suffer from discomfort, so full body submersion is recommended.

That said, these recommendations make the process easier:


First of all, according to experts, for an ice bath . appropriate to reach a temperature of 10 to 15 degrees,


Some studies have shown that you have to be in the water for some time to get the most out of it. 15 minutes,


is most appropriate slam in And don’t go into the bathtub too slowly to pass it as soon as possible. The first few minutes are the most uncomfortable. Later, the body gets used to and becomes easier.


In the case of ice baths performed with some frequency, A. it is recommended to use neoprene shoes Perfect for keeping feet warm.


Pay Attention Once Inside the Bathtub breathingTrying to take deep breaths so that more oxygen can circulate in the body. A good way to do this is to breathe in for 6 seconds, hold your breath for a few more seconds, and then exhale for 6 seconds.


After the required 15 minutes, no need to hurry in order to avoid slipping and falling.


To relieve numbness with an ice bath, you can soak and give yourself hot bath,


If the person still feels cold after a few minutes, one way to relieve the symptom is to enjoy it. hot drinkLike coffee or tea.

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