Ice Water/recrovery

[odene]

I seen Wand silva training for his fight against Chuck. I noticed he jumped into a bin of ice water. I know it helps in the recovery process of your muscles but HOW? Any one know? thnks

[mechanikjoe]

I've always heard a good thing to do for muscle recovery is to alternate a shower with really hot water/really cold water, like every 30 seconds. I remember Wandy just went in the cold for like 5 minutes and then took a hot shower right? Probably the same effect. I forget the exact reasoning behind it, but I have a paper on it somewhere around here, lemme try and find it.

[MikeMartial]

Vasoconstriction/vasodilation effects of cold/hot helps clear the muscles of metabolic waste products from intense exercise.

Cold-water immersion acts like a milder version of typical cryotherapy, and helps reduce tissue inflammation.

I'm positive Kurz has written about CNS recovery and contrast therapy, but I can't seem to find it in Science of Sports Training.

[BayAreaGuy]

Someone posted on another thread that icy cold (or just cold) water causes your muscles to contract and that squeezes out the lactic acid.

Then when you warm up again your muscles and veins expand to regular size and fresh blood comes in.

[Jake Martin]

Originally Posted by BayAreaGuy

Someone posted on another thread that icy cold (or just cold) water causes your muscles to contract and that squeezes out the lactic acid.

Then when you warm up again your muscles and veins expand to regular size and fresh blood comes in.

This is the layman's version of what Mike was saying.

Now to sort of hijack the thread, I have a question about Science of Sports Training:

Is it fairly easy to get into as an amateur sports training enthusiast? I don't have a problem with Stretching Scientifically if that helps...

[MikeMartial]

Originally Posted by Shotokan777

Now to sort of hijack the thread, I have a question about Science of Sports Training:

Is it fairly easy to get into as an amateur sports training enthusiast? I don't have a problem with Stretching Scientifically if that helps...

It's a great book---for it's time. A lot of the methodology behind the Eastern Bloc training is what Kurz bases his book on. It's interesting in that regard, and the 2nd edition does have some updated research, but the majority of it is fairly dated---plus, what used to be considered "unconventional training methods" are now standard in North America.

It's a good edition to any enthusiast's library, but I wouldn't rush out to buy it and base everything I do on it.

[saaavage]

um- question-

Does the order necessarily make or break everything-
Reason I ask is because I will usually take an incredibly steaming hot bath (two to three times a week-once a week with epson salt) and then when done jump into the shower which I will have running as cold as possible

Yes I know not as severe as ice water- but it would take an hour to fill that damn thing with ice, so thats my order of events- does it matter?

[daemonarch]

are you supposed to bath cold imediately after training or does it matter how soon? I mean cold bath after you are still warm and sweaty sounds a bit crazy...could make you sick eventualy (???)

[VladKGB]

What about Steam rooms/sauna's? Is there any studies that show it helps recovery.

[Caponeny]

I remember someone telling me that bruce lee would do some cold baths after workouts or stand in a freezer, never knew if it helps or not, also saw "the prince" sit in ice water bathtub after matches on the contender. Any more information on this would be great.