How to avoid getting sick after training? 7 tips from a sports doctor

You have all heard about the incredibly beneficial effects of a contract shower. How many of you take it? And do you know how to do this? So, a contrast shower is a type of hardening, a water procedure using alternately cold and hot water.

Hot bath after exercise: how it affects the body

Overall positive - it helps the recovery process. “Proper recovery is as important as the training itself,” says Anastasia Yurkova, master trainer of X-Fit group programs in Russia. — No matter what goal you set for yourself—gain muscle mass, lose weight, or develop endurance—no fitness goal will be achievable without proper recovery.
This includes: passive rest, sleep (at least 8 hours), active recovery, proper and nutritious nutrition, as well as various procedures - massage, sauna and bath.” What's good about a bath? First of all, it helps normalize body temperature. “The bath stimulates either heat transfer when the water temperature is higher than body temperature, or heat production when it is cool or icy,” adds Ilya Voronin, a cyberneticist, specialist in restorative medicine and medical massage at the SportMedica clinic . “Many organs are involved in the cascade of thermoregulation reactions: skin, muscles, cardiovascular system, endocrine glands, lungs, kidneys, liver.”

According to Ilya Voronin, the most important effects of a hot bath are:

• decreased muscle tone, relaxation;
• improving fascia slip and ligament elasticity;
• reduction of muscle pain;
• decreased blood pressure;
• sedative effect.

When exactly should I go to the bath after class? “Within half an hour after an intense workout, the body enters a rapid recovery phase. At this time, the body strives to return to a state of homeostasis. The functioning of the cardiovascular system is normalized, hormonal levels return to normal, and ATP reserves are restored. The next phase is the slow recovery phase, and it is at this moment that it is best to take a bath,” explains Anastasia Yurkova.

Why is the recovery period so important?

How to do it right

How often should a person rest? What is proper rest? How to relax so that you have energy left for work later? Zurab Kekelidze, Deputy Director of the State Scientific Center for Social and Forensic Psychiatry named after V.P. Serbsky, tells.

Human muscles need rest, since under heavy load the muscle tissue receives many microtraumas and loses its supply of glycogen - glucose necessary for nutrition.
The recovery period takes from 24 to 48 hours
. This is why professional athletes don't train the same muscle groups two days in a row.

Hot, cold or contrast bath: which one to choose?

Although hot baths are most often used for recovery, doctors are positive about other types of this procedure. “With the right approach, you can get a lot of benefits from cold, ice and contrast baths too. In addition, the bath can be general (the whole body is immersed) or, for example, a foot bath (only legs up to the knees will be in the water), explains Ilya Voronin. “Immersion in an ice bath is practiced by some mixed martial arts fighters, wrestlers and CrossFit athletes.”

What are the benefits of such procedures? Short-term general cooling of the body leads to:

• a sharp spasm and subsequent strong dilation of skin vessels, a feeling of warmth;
• reducing residual tension in the muscles;
• restoration of normal respiratory rhythm;
• stimulation of the immune system;
• general cheerfulness.

But be careful: ice or cold baths do not reduce muscle pain (post-workout soreness). “Also remember that we are only talking about a quick dip in the bathtub or dousing from a bucket! Prolonged cooling negatively affects the condition and performance of the body and increases the risk of infectious diseases,” warns Ilya Voronin.

Athletes often use a contrast bath, that is, alternating hot and cold water. “They always start and end with a hot bath, and the difference in water temperature should be at least 10 degrees,” notes Ilya Voronin. “This option combines the benefits of a hot and cold bath; in addition, a contrast bath is considered an excellent “training” for the cardiovascular system.”

At home, a contrast bath can be replaced with a similar shower. But foot baths after training (as professional athletes do) can be easily repeated at home. “Foot baths are good because even local cooling or heating of the legs affects hemodynamics as a whole. Thus, a hot foot bath increases blood circulation in the lower leg by 6-7 times compared to rest, which reduces diastolic (lower) blood pressure,” adds Ilya Voronin.

What bath to take after different types of exercise? Let's take a closer look.

What happens in the body under the influence of cold

A lot of research has been done on the effects of cold water on humans.

If we summarize all the information, here is what happens during its influence :

When the body comes into contact with cold water for a short time, the blood vessels narrow. It becomes harder for the heart to pump blood.

To cope with this situation, a complex reaction of the body occurs - the release of the stress hormone norepinephrine into the blood.

The breathing and heart rate increases sharply. The body tries to redirect the blood along the backup path and opens the smallest blood vessels - capillaries.

At the same time, the muscles begin to “tremble” - this helps to release more heat to keep the body warm.

Experiments on the effects of cold water on the human body were carried out under various conditions and on representatives of sports that are very different from bodybuilding (for example, road cycling).

In scientific circles, it is considered incorrect to state something with one hundred percent certainty if the results of an experiment are obtained from a narrow group of subjects (a certain gender, age, a specific sport, level of sportsmanship, etc.).

However, people far from science easily perceive such information as truth.

If scientists have determined that a small group of people benefit from cold showers, then they are inclined to believe it. And if others claim the opposite, then they too will have adherents.

Both “experts” argue their point of view with scientific facts. The result is elementary confusion.

Let’s find out what actually happens to bodybuilders’ muscles when they use cold water after exercise.

What kind of bath can you take after strength training?

Experts have a positive attitude towards water procedures after strength ones. Immediately after exercise, we feel muscle pain, increased muscle tone, and nervous fatigue. Water treatments will help fix this. “On the one hand, a bath after strength training should prevent inflammation in the muscles, on the other hand, it should reduce their tone and stimulate parasympathetic reactions (relaxation, peace),” says Ilya Voronin. — The best option after training would be a contrast bath or a contrast shower, as well as swimming in the pool - this can be considered as a cool-down option. The shower has not only a thermal effect, but also a slight massage effect.” A warm bath will also do. “Taking it within 20 minutes of strength training improves the repair of damaged cells. By accelerating blood circulation, metabolic processes improve and lactic acid is eliminated faster,” says Anastasia Yurkova.

How to properly harden with cold water for athletes

If you lead a healthy lifestyle and want to exercise, you need to properly combine this with training in the gym.

We've already established that taking a cold shower immediately after a workout is not the best idea in terms of stimulating muscle growth.

It would be most suitable to carry out hardening procedures in the first half of the day. Better in the morning, immediately after waking up. But before dousing yourself with cold water, you need to prepare your body.

Usually, before dousing, a set of gymnastic exercises is performed until light sweating occurs.

The main rule of hardening is regularity (every day, without skipping) and a gradual decrease in water temperature.

Start at a comfortable, cool temperature. Then gradually (by 1-2°C) it is reduced to as cold as possible.

What kind of bath can you take after cardio training?

Just not hot! “After cardio training, I would not recommend lying in warm or hot water, so as not to increase the load on the heart,” advises Anastasia Yurkova. — It is better to give preference to a cold local shower. Direct the stream first to your feet, and then smoothly lift it a little higher - to your shins and thighs. Cold water helps contract muscle fibers, it helps relieve inflammation and speed up blood circulation.”

Let's say a contrast shower or dousing with ice water. “In the latter case, such a stress factor triggers lipolysis processes, that is, it stimulates the breakdown of subcutaneous fat,” says Ilya Voronin.

Warm or cold shower - which is better for muscle growth

In bodybuilding, taking a shower after training is a purely hygienic procedure.

The main factor in muscle growth is strength training. And stress from exposure to cold water immediately after exercise can inhibit muscle biosynthesis.

Therefore, the water temperature should be warm and comfortable.

It is this mode of taking a shower at the end of the lesson that contributes to the fastest growth in volume.

Using cold water is considered unsustainable. But if you are used to procedures with it, it is possible to use a contrast shower, alternating different temperatures.

What kind of bath can you take after endurance training?

These classes, as a rule, take place at a high heart rate and put a serious load on the body. “Endurance training involves large losses of moisture and electrolytes: the body actively removes heat through sweat and exhalation of steam. Cold baths are not recommended here, as they can provoke cramps, especially in stayers. At the same time, if the workout takes place in the evening, additional heating of the body with hot water will disrupt sleep, since the body normally lowers the skin temperature slightly before going to bed, says Ilya Voronin. — Contrast water procedures (bath, shower) will serve as a logical addition to endurance training. Remember that the duration of stay in hot water (2-5 minutes) is longer than in cold water (1-2 minutes). To eliminate painful manifestations, marathon runners are recommended to take hot foot baths with a water temperature of 39-43˚C and a duration of 5-7 minutes.” An exception may be for athletes who train in cold and damp weather: hot baths are recommended for them. It is optimal to immerse yourself in water at a temperature of 38-40˚C for 5-10 minutes.

Harm of a contrast shower

Having decided to do a contrast shower, you should be aware that it can cause harm to the body if done incorrectly. It is important to use water with a temperature greater than 18 degrees, since lower temperatures can lead to hypothermia and can cause illness. You need to get used to the decrease in temperature gradually, since a cool shower is stressful for the body. If everything is done in accordance with the rules, a contrast shower will become an assistant in the fight against depression and old age.

We explained in detail what a contrast shower is, what its benefits are, what hardening techniques exist and contraindications. In many situations, this simple and accessible procedure will improve your health and lift your spirits. If you follow the rules, a contrast shower will strengthen your immune system, improve blood flow and improve your appearance.

What kind of bath can you take after HIIT workouts?

HIIT (high-intensity interval training) is an intense training method . “This must be taken into account in the selection of restorative water procedures, since the combination of different modes of physical work and temperature irritations, when added up, can disrupt the restoration of sports performance,” explains Ilya Voronin. “On the day of training, I would advise you to avoid active swimming in the pool, as well as hyperthermic effects: hot and ice baths, saunas.”

Give preference to short warm or hot showers.

Bath with our finest Epsom salts

Previously, in articles on the site, we have already said that with high physical activity, the need for magnesium increases. Indeed, during active muscle work, this mineral is consumed in greater quantities due to its partial release through sweat. Another problem for athletes is the feeling of soreness (muscles are overstrained and clogged). And it is also related to the balance between magnesium and calcium ions. Both problems are treated by taking Epsom salt baths, which is an aqueous form of magnesium sulfate (magnesia).

Warm water with Epsom salts is the best bath to relax your muscles. And that's why:

• During the procedure, magnesium deficiency in the body is replenished.
• It relieves muscle tone, helps them relax, which improves the quality of their nutrition.
• Thanks to it, sleep is normalized, during which the entire body is restored. It calms the nervous system, relieves stress, and has a positive effect on the psycho-emotional state.
• Epsom salt provides skin care - it gently cleanses it, removes toxins, and saturates it with magnesium and moisture.

Here's how to properly take a bath with Epsom salts:

1. Fill the bath with warm water (its temperature should be within +37...+38 oC).
2. Dissolve 500 to 750 grams of Epsom salts in it. You can do more - up to 1.5 kg, if a bath with Epsom salts is not something new for you, and your body responds well to a high concentration of magnesium solution.
3. If desired, add essential oils to the water. To care for the skin and relax muscles, it is useful to add ginger, clove or peppermint oil. 10–15 drops are enough.
4. Soak in the bath for 15–30 minutes.

It is advisable to take a bath with Epsom salts on the day of training - but not immediately after it, but before bed. After all, magnesium has a calming effect and helps you fall asleep quickly. Water procedures can be carried out in courses of 10–14 days and a break of up to 1 month, or in separate sessions up to 2–3 times a week.

You can buy high-quality Epsom salt with a purity of 99.9% on our website - it will help replenish magnesium deficiency if it is not sufficiently supplied to the body through nutrition and will provide maximum relaxation. To order a bath product, use our contacts or place an order yourself. Follow our promotions and new publications, and also share the article and tell your friends what recovery after a hard workout should be like. Don't forget to consult your doctor.

What kind of bath can you take after stretching exercises?

Optimally - hot or warm. “High temperatures are the friend of good fabric elasticity and overall flexibility. A hot bath changes the physicochemical properties of connective tissue and makes it easier to stretch muscles. After injuries and operations, especially if contractures persist and there are restrictions on movement, you can “work out” the joint while in the bath,” says Ilya Voronin.

A warm bath can really help you relax and recover, but it is very important to listen to yourself and your feelings. “If after taking a bath you feel drowsiness and loss of strength, then it is better to leave this ritual until the evening, and after training take a cool shower,” sums up Anastasia Yurkova.

More details

The purported benefits of contrast hydrotherapy—both showers and baths—include the benefits of cold exposure. For example, a contrast shower can improve thermoregulation: the body adapts to temperature changes. Apparently, this is why regular cold showers make it easier to endure a cold: it does not strengthen the immune system and does not shorten the actual duration of the disease, but it helps to suffer less from fever symptoms and return to normal faster.

Some scientists also believe that cold increases stress resistance. By taking a cold shower, we create stress for the body, train it, and it better adapts to stressful situations: from lack of oxygen to everyday stress. During a contrast shower, we alternate between cold and hot water - which means the temperature difference is greater than just when taking a cold shower. Perhaps this causes the body to experience a stronger shock and adapt more quickly to temperature changes and stress.

But is there any special benefit from the contrast in temperature that simply cold does not provide? It is not known for sure: there is little scientific data specifically on contrast hydrotherapy. The body's reaction to such an impact still has a number of features. Cold causes the capillaries to constrict, blood to flow from superficial tissues and extremities to vital organs, and the heart rate increases. As the body heats up, the blood vessels dilate again, blood and oxygen are more actively supplied to the muscles and tissues, and the heart rate slows down. It turns out that a contrast shower works like a pump, causing the blood vessels to either expand or contract. Thanks to this, blood alternately flows from the skin and muscles and flows to them, and the heart either speeds up or slows down.

Judging by some experiments, this reaction of the body can increase blood flow and thereby improve motor function in people with a limp, as well as relieve swelling from sprains. But there are few participants in the studies. Sports medicine collected a little more data. It uses contrast hydrotherapy to speed up recovery after exercise. In studies of athletes, contrast showers reduced lactic acid levels after exercise, as well as reduced pain, muscle weakness and general fatigue. True, as a cure for pain and weakness, cold water turned out to be just as effective.

Moreover, the effect of contrast hydrotherapy on pain and fatigue is largely psychological. In one study, researchers did not observe any signs of increased physical recovery in elite athletes after contrast showers or baths. But they recorded that the subjects felt much more alert and rested. So contrast showers seem to still be beneficial for your mental state. But whether it provides other health benefits remains to be seen by science.

If you decide to try a contrast shower on yourself, first make sure you have no contraindications: open wounds, infectious diseases, hypertension and deep vein thrombosis. If you have chronic diseases, be sure to consult a therapist. Even if you are completely healthy, start the practice gradually to allow your body to adapt to temperature stress. For a couple of days, wipe yourself with a cold damp towel for several minutes. Then, step by step, accustom your body to a contrast shower: alternate cold and hot water once, gradually increasing the number of approaches.

How to take a contrast shower. Instructions

1. Take a shower at your usual temperature for five minutes.
2. Switch the water to cool or cold. But not icy: the minimum temperature in most studies is about 15 °C. So, pour cold water over yourself from your feet to your chest, avoiding the head area. Be prepared to feel like you are taking uncontrollable deep breaths. This is similar to the state after long sobs: the body reacts to stress.
3. Pouring yourself with cold water costs 30–40 seconds. It can be longer, but this does not guarantee benefits. In a study that found the ability of cold showers to relieve colds, there was no difference between a 30-, 60-, or 90-second soak. To avoid timing errors due to cold stress, use an interval timer.
4. Switch the water to hot (but not scalding). In studies, the temperature of the hot phase was 38–40 °C, so use these numbers as a guide. Stand under hot water for 30–40 seconds.
5. Your sensations should be pleasant rather than painful and painful. If it is uncomfortable to maintain intervals in a 1:1 ratio, you can shorten the duration of the phase that is difficult to tolerate.
6. Do 3-5 approaches, alternating exposure to cold and heat. At this point, the body will get used to cold and heat, and there will be a temptation to increase them. But don't give in: due to the fluctuations in sensation on the skin and its adaptation to this, you may not feel when the water starts to burn. By the way, for the same reason it is worth remembering what position the tap is in at each stage of the procedure, because you can get burned by accident.
7. Complete the procedure with cool or cold water, then vigorously rub the body with a hard towel.