Riya Baibhawi

Should You Take Hot or Cold Water Soaks for Muscle Recovery?

Muscle Recovery 

Recent research has shed new light on the benefits of hot water soaks for recreational athletes, suggesting they may be more effective than cold water immersion for <span>muscle recovery</span>. This study, conducted by a team from Ritsumeikan University in Japan, found that soaking in hot water after a vigorous workout can help improve muscle efficiency and power output—especially for sports or workouts that involve breaks.

Why Should You Take <span>Hot Showers</span>? 

When we exercise intensely, muscle fibers are inevitably damaged, leading to soreness and fatigue. Traditionally, <span>ice baths</span> have been touted as the go-to method for muscle recovery, as the cold helps reduce inflammation and relieve soreness. However, the new research indicates that hot water soaks can be more beneficial for enhancing muscle function and performance in certain situations.

According to Mamoru Tsuyuki, a master's student in sports and <span>health</span> science at Ritsumeikan University, heat can be particularly effective for athletes who need to perform multiple times in a day, such as in sports with halftime breaks. "When you need to perform twice in the same day, such as in sports that have a halftime, heat is better," Tsuyuki explains. "During the 15 or 20 minutes, if you can immerse yourself in hot water, you can probably perform better in the second half."

Heat works by increasing blood flow, which helps with muscle repair and recovery. By boosting muscle temperature, it also improves power output, enabling athletes to recover faster and perform more effectively in subsequent sessions.

For the study, 10 young men participated in a three-part experiment. After performing 50 minutes of high-intensity interval running, the participants soaked for 20 minutes in either a 59-degree cold tub, a 104-degree hot tub, or did not immerse themselves in water at all. The researchers then measured their ability to jump, testing their vertical jump height both from a standing and squatting position one hour after the workout.

The results were telling: the men who soaked in hot water showed a higher jump height compared to those who soaked in cold water. There was no difference in muscle soreness between the hot and cold groups, which suggests that while hot water may help restore performance, it does not significantly impact muscle soreness levels.

Ice Baths: Still Valuable for Muscle Soreness

While hot water soaks may be more effective for power recovery and performance, icy soaks are not without merit. Cold water immersion has long been used to alleviate muscle soreness, particularly after endurance sports. Tsuyuki acknowledges that his study focused on high-intensity interval running, and that results may vary depending on the sport.

For those who prefer cold water, Dr Putrino, a health expert, explains that ice baths can be beneficial for injuries, but they may not be ideal immediately following an intense workout. Cold water constricts blood vessels, which can cause muscles to tighten and may hinder recovery after high-intensity exercises.

Recommendations for Soak Durations and Temperatures

<b>Experts recommend the following for both hot and cold soaks:</b>

Soak for 10 to 20 minutes in water heated to 98 to 104 degrees Fahrenheit. This temperature range is ideal for improving blood circulation and muscle recovery.

For those seeking cold therapy, the optimal time is 10 to 15 minutes in water temperatures ranging from 50 to 59 degrees Fahrenheit. For first-timers, even a 5-minute cold soak can offer benefits without overstimulating the body.

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Recent research has shed new light on the benefits of hot water soaks for recreational athletes, suggesting they may be more effective than cold water immersion for muscle recovery. This study, conducted by a team from Ritsumeikan University in Japan, found that soaking in hot water after a vigorous workout can help improve muscle efficiency and power output—especially for sports or workouts that involve breaks.Why Should You Take Hot Showers? When we exercise intensely, muscle fibers are inevitably damaged, leading to soreness and fatigue. Traditionally, ice baths have been touted as the go-to method for muscle recovery, as the cold helps reduce inflammation and relieve soreness. However, the new research indicates that hot water soaks can be more beneficial for enhancing muscle function and performance in certain situations.According to Mamoru Tsuyuki, a master's student in sports and health science at Ritsumeikan University, heat can be particularly effective for athletes who need to perform multiple times in a day, such as in sports with halftime breaks. "When you need to perform twice in the same day, such as in sports that have a halftime, heat is better," Tsuyuki explains. "During the 15 or 20 minutes, if you can immerse yourself in hot water, you can probably perform better in the second half."Heat works by increasing blood flow, which helps with muscle repair and recovery. By boosting muscle temperature, it also improves power output, enabling athletes to recover faster and perform more effectively in subsequent sessions.Study Was Conducted on 10 MenFor the study, 10 young men participated in a three-part experiment. After performing 50 minutes of high-intensity interval running, the participants soaked for 20 minutes in either a 59-degree cold tub, a 104-degree hot tub, or did not immerse themselves in water at all. The researchers then measured their ability to jump, testing their vertical jump height both from a standing and squatting position one hour after the workout.The results were telling: the men who soaked in hot water showed a higher jump height compared to those who soaked in cold water. There was no difference in muscle soreness between the hot and cold groups, which suggests that while hot water may help restore performance, it does not significantly impact muscle soreness levels.Ice Baths: Still Valuable for Muscle SorenessWhile hot water soaks may be more effective for power recovery and performance, icy soaks are not without merit. Cold water immersion has long been used to alleviate muscle soreness, particularly after endurance sports. Tsuyuki acknowledges that his study focused on high-intensity interval running, and that results may vary depending on the sport.For those who prefer cold water, Dr Putrino, a health expert, explains that ice baths can be beneficial for injuries, but they may not be ideal immediately following an intense workout. Cold water constricts blood vessels, which can cause muscles to tighten and may hinder recovery after high-intensity exercises.Recommendations for Soak Durations and TemperaturesExperts recommend the following for both hot and cold soaks:- Hot Water Soak: Soak for 10 to 20 minutes in water heated to 98 to 104 degrees Fahrenheit. This temperature range is ideal for improving blood circulation and muscle recovery.- Ice Water Immersion:For those seeking cold therapy, the optimal time is 10 to 15 minutes in water temperatures ranging from 50 to 59 degrees Fahrenheit. For first-timers, even a 5-minute cold soak can offer benefits without overstimulating the body.

should you take hot or cold water soaks for muscle recovery?

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“My 5-9 before my 9-5” has been a popular trend on social media. We see people waking up at the crack of dawn, going to work out, eat healthy and get their affairs in order before they start their workday. Although it is very admirable to see and inspiring, many of us struggle to find the time or motivation for intense workouts. Not only does it feel overwhelming but also unachievable. However, fitness and health are not just a one-way path; you can begin from anywhere and whichever way you are comfortable doing your exercises. Many chose to start with yoga. 

Beginning your morning with a short yoga session is a fantastic way to ease into your day. Unlike high-impact exercises, yoga gently wakes up your body and mind. It helps you feel calm and centered, clearing out any lingering grogginess or stress from the night before. 

This peaceful start allows you to connect with your breath and body, setting a wonderfully positive and mindful tone for the hours ahead. It's a quiet moment just for you, helping you approach your day with greater clarity and a more positive outlook. 

<h2>Why is it Important To Stretch Every Morning? </h2>

Stretching in the morning is important because it gently wakes up your muscles and joints after a long night of rest. It helps to <span>improve your flexibility</span> and increase blood flow to your muscles, making them feel less stiff and more ready for the day's activities. A good morning stretch can also reduce tension and boost your energy, setting a positive tone for the entire day. 

Start on hands and knees. Breathe in, drop your belly and lift your chest like a cow. Breathe out, round your back and tuck your chin like a cat. This gently warms your spine and connects your breath to movement. 

From hands and knees, lift your hips high, making an upside-down 'V' shape. Spread your fingers wide and press your hands down. This pose stretches your whole body, including your legs and shoulders, and makes you feel energized. 

Step one foot forward between your hands, lowering your back knee. Keep your hands down or lift them up. This pose deeply stretches the front of your hips and thighs, and helps improve your balance. Remember to switch legs. 

Kneel with big toes touching and knees wide apart. Sit your hips back towards your heels and fold forward, resting your forehead. You can stretch your arms forward or beside you. This calms your mind and stretches your hips and ankles. 

Sit tall with legs out. Bend one knee and place that foot outside the other knee. Twist your body gently towards the bent knee. This pose makes your spine more flexible and helps with internal organ health. Don't forget to do both sides. 

Lie on your stomach with hands under your shoulders. Gently lift your head and chest using your back muscles, keeping elbows close. This strengthens your back and stretches your belly, also helping with mild back discomfort. 

Lie on your back with bent knees, feet flat and hip-width apart. Push into your feet and arms to lift your hips toward the ceiling. You can clasp hands underneath your back. This strengthens your back and glutes while gently stretching your chest. 

Lie on your back and hug both knees to your chest. Let your knees gently fall to one side, keeping your opposite shoulder down. Look the other way. This releases tension in your lower back and hips, promoting overall relaxation.

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“My 5-9 before my 9-5” has been a popular trend on social media. We see people waking up at the crack of dawn, going to work out, eat healthy and get their affairs in order before they start their workday. Although it is very admirable to see and inspiring, many of us struggle to find the time or motivation for intense workouts. Not only does it feel overwhelming but also unachievable. However, fitness and health are not just a one-way path; you can begin from anywhere and whichever way you are comfortable doing your exercises. Many chose to start with yoga. Beginning your morning with a short yoga session is a fantastic way to ease into your day. Unlike high-impact exercises, yoga gently wakes up your body and mind. It helps you feel calm and centered, clearing out any lingering grogginess or stress from the night before. This peaceful start allows you to connect with your breath and body, setting a wonderfully positive and mindful tone for the hours ahead. It's a quiet moment just for you, helping you approach your day with greater clarity and a more positive outlook. Why is it Important To Stretch Every Morning? Stretching in the morning is important because it gently wakes up your muscles and joints after a long night of rest. It helps to improve your flexibility and increase blood flow to your muscles, making them feel less stiff and more ready for the day's activities. A good morning stretch can also reduce tension and boost your energy, setting a positive tone for the entire day. Cat-Cow Pose Start on hands and knees. Breathe in, drop your belly and lift your chest like a cow. Breathe out, round your back and tuck your chin like a cat. This gently warms your spine and connects your breath to movement. Downward-Facing Dog From hands and knees, lift your hips high, making an upside-down 'V' shape. Spread your fingers wide and press your hands down. This pose stretches your whole body, including your legs and shoulders, and makes you feel energized. Low Lunge Step one foot forward between your hands, lowering your back knee. Keep your hands down or lift them up. This pose deeply stretches the front of your hips and thighs, and helps improve your balance. Remember to switch legs. Child's Pose Kneel with big toes touching and knees wide apart. Sit your hips back towards your heels and fold forward, resting your forehead. You can stretch your arms forward or beside you. This calms your mind and stretches your hips and ankles. Seated Spinal Twist Sit tall with legs out. Bend one knee and place that foot outside the other knee. Twist your body gently towards the bent knee. This pose makes your spine more flexible and helps with internal organ health. Don't forget to do both sides. Cobra Pose Lie on your stomach with hands under your shoulders. Gently lift your head and chest using your back muscles, keeping elbows close. This strengthens your back and stretches your belly, also helping with mild back discomfort. Bridge Pose Lie on your back with bent knees, feet flat and hip-width apart. Push into your feet and arms to lift your hips toward the ceiling. You can clasp hands underneath your back. This strengthens your back and glutes while gently stretching your chest. Supine Spinal Twist Lie on your back and hug both knees to your chest. Let your knees gently fall to one side, keeping your opposite shoulder down. Look the other way. This releases tension in your lower back and hips, promoting overall relaxation.

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Getting enough good sleep is super important for anyone who <span>exercise</span>s regularly or is on a training program. Think of it as a secret weapon for your body! It helps your muscles get better, makes them less sore, and prepares them for your next workout. You might focus on stretching, drinking water, or eating right, but sleep is actually one of the most powerful tools you have. It's often forgotten, but it truly helps you build stronger muscles and improve how long you can keep going during exercise. 

According to the John Hopkins University most adults should try to get seven to nine hours of sleep every single night. If you're an athlete, work out often, or train really hard, you might need even more than this. That extra sleep helps your body recover fully and allows you to perform at your best. 

<ul><li>How hard and how often you train</li><li>The type of exercise you do</li><li>Your age</li><li>How stressed you are</li><li>What you eat</li><li>How fit you already are</li><li>Your general health</li></ul>

<h2>How Sleep Helps Your Muscles Heal </h2>

Even though <span>muscle recovery</span> starts the moment your workout ends, sleep plays a really important part in fixing and rebuilding your muscles. When you exercise, especially intensely, your <span>muscle fibers</span> get tiny, tiny tears. These small tears need to be repaired so your muscles can grow bigger and stronger. 

While you're asleep, your body goes into a special "repair mode." It works to heal and rebuild those muscles you've used. Here's exactly how good sleep helps your muscles bounce back: 

When you're in deep sleep, your body releases growth hormone (GH). Think of GH as a special helper that fixes and grows your muscles. It also tells your body to make other important helpers for muscle recovery. 

Your body uses protein from your food to build new muscle. This process is called protein synthesis. Sleep helps this work well. If you don't sleep enough, your body won't be as good at building muscle after a workout. Eating some protein before bed might even help build more muscle while you sleep! 

Your muscles store energy as sugar called glycogen. Exercise uses up this energy. While you sleep, your body refills these energy tanks by turning food into glycogen. This gets your muscles ready for your next workout. 

Working out can make your muscles a bit swollen. This swelling is part of healing, but it also causes that sore feeling. When you sleep, your body releases chemicals that reduce this swelling and clear out waste. Good sleep helps you recover faster and feel less sore. 

As you fall into deeper sleep, your muscles slowly relax. This relaxation helps your muscles release all the tightness from daily activities and exercise. This deep relaxation is a big part of your overall muscle recovery. 

<h4>Improves Focus and Coordination </h4>

Good sleep also helps your brain! It makes you think clearer, decide faster, and react quicker. These are all important for safe and effective workouts. When you're rested, you'll be more motivated, stick to your plan, and use proper form, which helps prevent injuries. 

Muscle Recovery

focus and coordination good

sleep and Muscle Recovery

importance for sleep

muscle fibers

exercise

Getting enough good sleep is super important for anyone who exercises regularly or is on a training program. Think of it as a secret weapon for your body! It helps your muscles get better, makes them less sore, and prepares them for your next workout. You might focus on stretching, drinking water, or eating right, but sleep is actually one of the most powerful tools you have. It's often forgotten, but it truly helps you build stronger muscles and improve how long you can keep going during exercise. How Much Sleep Do You Need? According to the John Hopkins University most adults should try to get seven to nine hours of sleep every single night. If you're an athlete, work out often, or train really hard, you might need even more than this. That extra sleep helps your body recover fully and allows you to perform at your best. How hard and how often you trainThe type of exercise you doYour ageHow stressed you areWhat you eatHow fit you already areYour general healthHow Sleep Helps Your Muscles Heal Even though muscle recovery starts the moment your workout ends, sleep plays a really important part in fixing and rebuilding your muscles. When you exercise, especially intensely, your muscle fibers get tiny, tiny tears. These small tears need to be repaired so your muscles can grow bigger and stronger. While you're asleep, your body goes into a special "repair mode." It works to heal and rebuild those muscles you've used. Here's exactly how good sleep helps your muscles bounce back: Boosts Growth Hormone When you're in deep sleep, your body releases growth hormone (GH). Think of GH as a special helper that fixes and grows your muscles. It also tells your body to make other important helpers for muscle recovery. Aids Protein Building Your body uses protein from your food to build new muscle. This process is called protein synthesis. Sleep helps this work well. If you don't sleep enough, your body won't be as good at building muscle after a workout. Eating some protein before bed might even help build more muscle while you sleep! Restores Energy Your muscles store energy as sugar called glycogen. Exercise uses up this energy. While you sleep, your body refills these energy tanks by turning food into glycogen. This gets your muscles ready for your next workout. Controls Swelling Working out can make your muscles a bit swollen. This swelling is part of healing, but it also causes that sore feeling. When you sleep, your body releases chemicals that reduce this swelling and clear out waste. Good sleep helps you recover faster and feel less sore. Reduces Muscle Tension As you fall into deeper sleep, your muscles slowly relax. This relaxation helps your muscles release all the tightness from daily activities and exercise. This deep relaxation is a big part of your overall muscle recovery. Improves Focus and Coordination Good sleep also helps your brain! It makes you think clearer, decide faster, and react quicker. These are all important for safe and effective workouts. When you're rested, you'll be more motivated, stick to your plan, and use proper form, which helps prevent injuries. 

how much sleep do you need for muscle recovery?

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Many people struggle with insomnia, which means having a hard time falling or staying asleep, or waking up too early and not being able to go back to sleep. While there are medications and therapies, they can have side effects or be difficult to access. This has led scientists to look into simpler, more natural ways to help. 

Many people who have insomnia or other sleeping issues find it much easier to tire themselves out before they go to bed. Whether it is with things like housework, errands, or going out to exercise. A big aspect of good sleep happens to be fitness. Being fit not only helps you keep healthy and your body functions regularly, but it also helps people fix issues like lack of sleep. 

The study was done in the Beijing University of Chinese Medicine and it delved into the potential of exercise-based methods to combat insomnia. They analyzed data from 22 clinical trials involving 1,348 patients and 13 different sleep-boosting measures. The study focused on seven types of exercise: 

<ul><li>Yoga</li><li><span rel="noindex">Tai Chi</span></li><li>Walking or Jogging</li><li>Aerobic plus Strength Exercise</li><li>Strength Training Alone</li><li>Aerobic Exercise Combined with Therapy</li><li>Mixed Aerobic Exercises</li></ul>

The study found some really positive things: 

<ul><li>Yoga was a big winner. It helped people sleep almost two hours longer and cut down the time they spent awake after first falling asleep by nearly an hour. </li><li>Walking or jogging made insomnia symptoms less severe overall. It also seemed to lower cortisol, which is a stress hormone, and boost melatonin, the hormone that helps control your sleep cycle.</li><li>Tai Chi improved the quality of sleep.</li></ul>

The researchers concluded that exercise is an effective way to <span>improve sleep</span> for people with insomnia. They specifically mentioned that yoga, Tai Chi, and walking or jogging were more effective than other exercises. 

Scientists think these exercises help with sleep in a few ways: 

Yoga makes you more aware of your body and teaches you controlled breathing. This can help ease anxiety and depression, which often make it hard to sleep. 

Tai Chi involves slow, gentle movements and focuses on breathing control and relaxing your body. This can help you manage your emotions better, which is good for sleep. 

Walking or jogging can improve sleep by <span>burning energy</span>, lowering stress hormones like cortisol, helping with emotional balance, increasing melatonin (the sleep hormone), and even boosting the amount of deep sleep you get. 

The studies showed that people usually kept up with the exercise for four to 26 weeks before their sleep benefits were measured. However, the studies didn't say exactly how many times a week they exercised. For yoga, beginners are usually told to do two to three sessions per week, and doing it regularly is important to see improvements. 

 The researchers believe that exercise can be a powerful treatment for insomnia. They even suggested that exercise programs could be part of regular doctor visits and community health programs. Doctors can already suggest exercising as part of a treatment plan, and many places have programs where doctors can send patients to local fitness centers. 

Exercises That Boost Your Sleep

tai chi

Exercise As sleeping Aid

sleep boosting measures

improve sleep

burning energy

Many people struggle with insomnia, which means having a hard time falling or staying asleep, or waking up too early and not being able to go back to sleep. While there are medications and therapies, they can have side effects or be difficult to access. This has led scientists to look into simpler, more natural ways to help. Many people who have insomnia or other sleeping issues find it much easier to tire themselves out before they go to bed. Whether it is with things like housework, errands, or going out to exercise. A big aspect of good sleep happens to be fitness. Being fit not only helps you keep healthy and your body functions regularly, but it also helps people fix issues like lack of sleep. Exercise As Aid The study was done in the Beijing University of Chinese Medicine and it delved into the potential of exercise-based methods to combat insomnia. They analyzed data from 22 clinical trials involving 1,348 patients and 13 different sleep-boosting measures. The study focused on seven types of exercise: YogaTai ChiWalking or JoggingAerobic plus Strength ExerciseStrength Training AloneAerobic Exercise Combined with TherapyMixed Aerobic ExercisesBest Exercises for Sleep The study found some really positive things: Yoga was a big winner. It helped people sleep almost two hours longer and cut down the time they spent awake after first falling asleep by nearly an hour. Walking or jogging made insomnia symptoms less severe overall. It also seemed to lower cortisol, which is a stress hormone, and boost melatonin, the hormone that helps control your sleep cycle.Tai Chi improved the quality of sleep.The researchers concluded that exercise is an effective way to improve sleep for people with insomnia. They specifically mentioned that yoga, Tai Chi, and walking or jogging were more effective than other exercises. Why These Exercises Work Scientists think these exercises help with sleep in a few ways: Yoga makes you more aware of your body and teaches you controlled breathing. This can help ease anxiety and depression, which often make it hard to sleep. Tai Chi involves slow, gentle movements and focuses on breathing control and relaxing your body. This can help you manage your emotions better, which is good for sleep. Walking or jogging can improve sleep by burning energy, lowering stress hormones like cortisol, helping with emotional balance, increasing melatonin (the sleep hormone), and even boosting the amount of deep sleep you get. How Much Exercise Is Enough? The studies showed that people usually kept up with the exercise for four to 26 weeks before their sleep benefits were measured. However, the studies didn't say exactly how many times a week they exercised. For yoga, beginners are usually told to do two to three sessions per week, and doing it regularly is important to see improvements.  The researchers believe that exercise can be a powerful treatment for insomnia. They even suggested that exercise programs could be part of regular doctor visits and community health programs. Doctors can already suggest exercising as part of a treatment plan, and many places have programs where doctors can send patients to local fitness centers. 

4 exercises that boost your sleep health - study shows how much you should do

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