Does a water bath after exercise restore muscles?

Many people have heard that taking a cold bath after strenuous exercise helps muscle recovery. After exercising, an exercise physiology expert can really restore muscles and improve exercise performance in the 'ice bath' where you put ice in a cold water bath with a water temperature of around 10 degrees for about 5 to 10 minutes. Explains whether or not.

Do Ice Baths Actually Improve Muscle Recovery? Read This Before You Try It Out

https://www.sciencealert.com/do-ice-baths-actually-improve-muscle-recovery-read-this-before-you-try

◆ What is the effect of ice bath?
First, Joanna Lanner of the Karolinska Institute in Sweden explains the process by which the ice bath works:

1: Cooling reduces nerve conduction and reduces pain perception levels.
2: Cooling constricts blood vessels in peripheral tissues such as muscles, reducing the diffusion of the causative agent of acute inflammation caused by exercise.

Lion Roberts, an exercise physiologist at Griffith University in Australia, also states that soaking in cold water restores the heart rate altered by exercise. In addition, James Brooch, an exercise physiologist at the University of Victoria, Australia, argues that ice baths not only act directly on muscles, but also psychologically. In the experiment , Mr. Brooch prepared three baths, '35 degree hot bath', '35 degree hot bath with recovery oil' and '10 degree ice bath' for the subjects after exercise, and let them actually use them. As a result, it was shown that the muscles used in the 'hot bath with recovery oil' and 'ice bath' recover faster than the hot bath at 35 degrees Celsius. However, in fact, it is a lie that 'recovery oil is contained', and it was recognized by this lie that the ice bath has the same power as the powerful placebo effect.

◆ How does ice bath affect muscle recovery after exercise?

According to Lanner, ice baths are effective against 'delayed muscle pain.' This delayed muscle pain is usually the pain experienced by people who have been strenuous or unfamiliar with exercise 24 to 72 hours after exercise. For this reason, ice baths are often used after sports competitions.

◆ Does Ice Bath Affect Exercise Performance?
In previous studies examining the effects of ice baths on athletic performance, Karolinska Institute's Hakan Westerblood said the effects were 'slightly positive,' 'no,' and 'bad.' Explains that it is diverse. This is because there are multiple indicators such as 'endurance' and 'muscle strength' when it comes to exercise performance.

According to Roberts, for example, an ice bath after muscle training may impair the benefits of exercise. Specifically, cold water has a negative effect on the cellular response and protein that occur in the muscle after training, and has a large effect such as 'muscle increase', 'strength improvement', and 'cell improvement' expected after muscle training. It seems that the possibility of reducing or slowing down is suggested.

On the other hand, the impact on endurance training is very different. One of the benefits of endurance training is that it 'promotes mitochondrial biosynthesis.' Mitochondria produce energy, and it is thought that increasing the number of mitochondria in a cell improves endurance. In this regard, ice bath may help increase the number of mitochondria.

Based on the above, we conclude that 'Ice bath after muscle training should be done with caution or avoided in the first place, and it is recommended to use it only for endurance training and one-time sporting events.' Has been done.