This is an automatically translated article.
Sweating from the body is essential for hygiene, and massaging the muscles with gentle jets of water can help keep lactic acid from getting trapped in sore muscles. But just showering after a workout isn't a quick fix for post-workout recovery. And especially don't take a shower after a workout, there should be a period of time to cool down before you take a shower.1. Should I shower with cold water or hot water?
Showering after a workout will help your muscles recover and boost your body's ability to recover and be ready for the next workout. That's because showering can flush lactic acid, a natural pain-causing chemical, out of your muscles.Soaking in cold water (such as an ice bath) enhances recovery and helps you build muscle and recover faster. Cold showers help reduce heart rate and reduce cardiac stress quickly after exercising in a high-temperature environment.
Taking a hot, steamy shower can help you relax better after a workout, but a cold shower can actually be the way to help you sweat away.
Begin bathing in sub-zero or moderately warm after cooling down with stretching and slow movements.
2. How long after exercise can I take a bath?
After a regular workout, it's important to cool down before leaving the gym. Cool down is the opposite of warm-up. Low-intensity stretches and cool-downs are important because you want your body to return to its resting state. More importantly, it helps to normalize your heart rate and body temperature.Although it can feel really frustrating to wait, you can use this time to rehydrate your body by drinking plenty of water or juice. Ideally, when you stop sweating profusely in about 20-30 minutes you can take a shower right away.
So next time you feel the urge to jump right in the shower, remember to give yourself time to dry off your sweat and cool down.
Tập thể dục xong nên nghỉ ngơi để hạ nhiệt cơ thể trước khi tắm
3. Alternative ways to cool down after a workout
There are a few other ways to cool down after a workout that can benefit your recovery.Walk, jog or other low-stress exercise Once you've gotten your heart rate up, it's important to cool down before continuing with your shower and get ready for the rest of the day. . An ice bath after a workout can reduce muscle inflammation, flush out lactic acid, and help your muscles begin the recovery process after strength training. Refuel: You should refuel your body within 45 minutes of an intense workout. Eating protein-rich foods or taking vitamin-rich smoothies are some of the ideal ways to get your body back in balance.
4. The benefits of showering after exercise
4.1. Kill bacteria on your skin
Exercising, especially in enclosed conditions like a gym or with other people, can create breeding grounds for bacteria on your skin. When you shower with soap, your sweat is washed away, along with dead skin cells that can be a host for bacteria to enter.4.2. Helps prevent clogging of pores
When you exercise, your pores open to drain sweat from your sweat glands. These same pores can become clogged with leftover skin or sweat cells if you don't clean your body right after you sweat a lot.Clogged pores can lead to acne known as “sweat acne,” as well as blackheads and whiteheads.
Không nên tắm khi đang còn mồ hôi
4.3. Boost your immune system
When you take a quick shower with cool water, you can give your immune system a quick boost if done regularly.Several studies have shown that a daily shower that started warm and ended with a cold shower for 30 to 90 seconds significantly reduced the number of sick days they had to spend at work.
5. How to cool off after a workout
Finish the high-intensity exercise and switch to a lighter form of exercise for the cool-down part of the workout. This will begin to lower your heart rate. Cooling will take 5 to 10 minutes.Once your heart rate has started to drop, start stretching. This will help remove lactic acid and prevent soreness during exercise.
Start bathing at a warm temperature so you don't shock your body with temperature changes. When your body temperature starts to drop, you can adjust the water to be colder.
Use antibacterial soap to clean sweat and bacteria from your body as your heart rate continues to drop.
During the last 90 seconds of your shower, lower the water temperature so it's as cold as you can stand it. Make sure you splash a cold steam on your major muscle groups to refresh and re-energize your tired muscles.
Dry completely with a clean towel before putting on post-workout clothes.
6. What to do if you don't have time to shower
If you don't have time to shower right after your workout, there are several steps you can take to cleanse your body until you can shower:Dry off sweat with a clean, dry towel. This can help get rid of sweat, which would otherwise lead to clogged pores. Clean skin with anti-bacterial wipes. Focus on areas where you're particularly sweaty and make sure to use wipes specifically made for your skin. Use a gentle, cleansing washcloth meant for your face to melt away sweat that accumulates on your chin, forehead, and neck. This will protect against acne and minimize facial redness. Change clothes, including bras. Change into loose, breathable cotton workout clothes until you can shower properly. Wash your hands with soap: This will help remove any bacteria you may have picked up from shared surfaces during your workout. None of these alternatives can replace your post-workout shower, but they can help keep you feeling refreshed and hygienic until you can rinse properly.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
