i*********5
发帖数: 19210 | 1 大家肯定都听说或者试过ice bath，但是ice bath实施起来比较麻烦。我的按摩师给我
推荐了contrast showers，我觉得很不错。
CONTRAST SHOWERS
1. 3 minutes shower followed by 30 second cold shower.
2. Alternate back and forth from hot to cold as stated above. One
treatment should be 3 to 4 complete rotations of hot to cold.
3. Alternately, you can reduce the duration of each application of hot
and cold by only doing 1 minute hot followed by 10 seconds cold. The 3 to 4
complete rotations is still consistent.
4. You should not allow your feet to touch a cold floor and rest in bed
for 20 to 30 minutes after the treatment.
我按摩师还给我强调一定要以凉水结束。时间不够也可以减少rotation的次数。我现在
每天shower都是以两次contrast rotations结束。 |
t*********t
发帖数: 4766 | 2 No thanks. I am good.
4
【在 i*********5 的大作中提到】
: 大家肯定都听说或者试过ice bath，但是ice bath实施起来比较麻烦。我的按摩师给我
: 推荐了contrast showers，我觉得很不错。
: CONTRAST SHOWERS
: 1. 3 minutes shower followed by 30 second cold shower.
: 2. Alternate back and forth from hot to cold as stated above. One
: treatment should be 3 to 4 complete rotations of hot to cold.
: 3. Alternately, you can reduce the duration of each application of hot
: and cold by only doing 1 minute hot followed by 10 seconds cold. The 3 to 4
: complete rotations is still consistent.
: 4. You should not allow your feet to touch a cold floor and rest in bed
|
j***y
发帖数: 5098 | 3 +1
【在 t*********t 的大作中提到】
: No thanks. I am good.
:
: 4
|
u**o
发帖数: 4652 | 4 干嘛用的？
主要冲哪？后背还是腿？
【在 i*********5 的大作中提到】
: 大家肯定都听说或者试过ice bath，但是ice bath实施起来比较麻烦。我的按摩师给我
: 推荐了contrast showers，我觉得很不错。
: CONTRAST SHOWERS
: 1. 3 minutes shower followed by 30 second cold shower.
: 2. Alternate back and forth from hot to cold as stated above. One
: treatment should be 3 to 4 complete rotations of hot to cold.
: 3. Alternately, you can reduce the duration of each application of hot
: and cold by only doing 1 minute hot followed by 10 seconds cold. The 3 to 4
: complete rotations is still consistent.
: 4. You should not allow your feet to touch a cold floor and rest in bed
|
i*********5
发帖数: 19210 | 5 帮助快速恢复，我是从头到脚都冲一遍，特别是腿部。
另外还有人说可以提高免疫力。
【在 u**o 的大作中提到】
: 干嘛用的？
: 主要冲哪？后背还是腿？
|
i*********5
发帖数: 19210 | 6 http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&v
CONTRAST SHOWERS
Using Contrast Showers To Speed Recovery
BY MARK TWIGHT
In early-November a magazine asked me to comment about contrast showers.
Because I know the piece they eventually publish will be short on details I
elaborated on some concepts for the article below.
When and why did you first start using the hot/cold shower?
I started using contrast showers in the mid-90s at the behest of my coach.
The point is to speed recovery, not only from the training I just did but
also to prepare for the next days' training.
Did you notice benefits of it right away?
Instantly. But also, benefits increase with consistent practice.
How do you take a contrast shower? How long should you be hot, cold?
In countries where recovery and restoration are treated as an integral
component of training (former-Soviet and Eastern European nations) there are
many different types of showers. Some suggest up to seven different
mechanical characteristics, as well as diverse durations, temperatures,
pulse rates and intensities, etc. Given a normal showerhead, and adequately
cold water a general plan to follow is this:
Start with a warm flow to relax and dilate blood vessels, stay under for 5-
10 minutes. Some suggest different temperatures to address different issues
or types of training (warmer after strength training, cooler after endurance
efforts).
Follow the warm, relaxing period with 1-2 minutes or longer of (genuinely)
cold water, which causes the blood vessels in the skeletal musculature to
close down, restricting circulation. Focus flow on the muscles used during
training if desired. Do whatever is needed to increase the time exposed to
the cold water.
Once the indicators have retracted (males) or you are just about to begin
shivering (female) turn the faucets back to hot water, which opens the blood
vessels again, facilitating increased circulation. Similar to post-workout
cool-down practices, where movement of the limbs assists the heart with
circulation, the hot-cold cycle causes mechanical actions of the vascular
system to aid blood flow, spiriting the exhaust of energy production away
from the muscles, and supplying oxygen and nutrients to speed recovery.
Repeat for several cycles.
I have read suggestions regarding duration and cycles of as little as two
minutes of warm followed by 30-seconds of cold repeated 3-4 times. If this
is all one can tolerate it will be better than not using the contrast shower
and far better than soaking in a hot tub
And what temperature?
One might say, "as hot as you can stand" and "as cold as it gets" but this
won't be true for all. I imagine that cold water in Jackson, WY is colder
than the cold coming from the shower in Tampa, FL. We don’t get down in the
weeds about the difference between 108-degree water
versus 99-degree water because it is difficult enough to convince a person
to regularly take a contrast shower in the first place.
And you're supposed to end on cold water, yes?
Cold water has a tonic effect, acting as a stimulant. Ending on cold can be
helpful if one is going about one's business of the day afterward. Ending on
warm may be useful if the next step is a nap.
What do you see as the physical benefits of it - muscle recovery?
To speed recovery, yes. If cold showers boost immune system activity that's
a fine benefit but not one on my radar. My objective with using contrast
showers or the post-workout cold plunge (ice bath) is to speed recovery so
training frequency may be increased. Good recovery practices also allow more
frequent high-intensity training sessions.
When exactly do you take this kind of shower? After intense exercise? How
many times a week? Do you encourage the people at your gym to use these
showers?
This depends on the intensity of the exercise, access to facilities, etc.
Ideally one would use every means possible to facilitate recovery after
every training session. In Extreme Alpinism I wrote that Training = Work +
Rest but it may be more clearly stated that Training = Work +
Recovery. One of our guys takes a cold plunge in Mill Creek (snow-melt)
after every training session or race. Some are less consistent, or can't
stand cold water, or ... and it shows. Because we are training athletes here
, many are training 10-12 times per week between strength and conditioning
work and their sport-specific practice. This cannot be done without adequate
attention paid to recovery practices.
Who would you recommend take these showers? Endurance athletes? Any
particular kind of athlete?
Recovery is not specific to any particular type of athlete. However, the
more stressful the training the more recovery must be emphasized.
The more stressful the effort the more important recovery practices become.
Finally, contrast showers and cold plunges and so on are one piece of the
recovery program. Post-workout massage is more effective (the Soviets were
researching the therapeutic use of post-effort massage as early as 1928).
The sauna also works very well. Light activity 3-6 hours after training is
quite effective and easy to execute. Etc. Each is a piece of the puzzle and
the puzzle becomes bigger and sharper the more one pays heed to recovery
practices. |
b*****l
发帖数: 2903 | 7 我正在开始cold shower，就不alternate了。
4
【在 i*********5 的大作中提到】
: 大家肯定都听说或者试过ice bath，但是ice bath实施起来比较麻烦。我的按摩师给我
: 推荐了contrast showers，我觉得很不错。
: CONTRAST SHOWERS
: 1. 3 minutes shower followed by 30 second cold shower.
: 2. Alternate back and forth from hot to cold as stated above. One
: treatment should be 3 to 4 complete rotations of hot to cold.
: 3. Alternately, you can reduce the duration of each application of hot
: and cold by only doing 1 minute hot followed by 10 seconds cold. The 3 to 4
: complete rotations is still consistent.
: 4. You should not allow your feet to touch a cold floor and rest in bed
|
i*********5
发帖数: 19210 | 8 你更狠！但是要有contrast才更有效啊！
【在 b*****l 的大作中提到】
: 我正在开始cold shower，就不alternate了。
:
: 4
|
C******u
发帖数: 900 | 9 为了锻炼儿子，我以前有时在他冲凉时给他调低水温，直到他“哇，哇”大叫了，我再
给他调上去。现在看来这招还有更多的功效了。 |
w********6
发帖数: 12977 | 10 我家里的主卧shower需要放很多凉水才变热，因为热水器在一楼的车库了。我每次跑完
洗澡，都是先用放的凉水冲大腿。 |
|
|
b*****l
发帖数: 2903 | 11 狼哥，关键是要用凉水结束。你洗完再用凉水冲一会儿，就算一个半cycle了。
【在 w********6 的大作中提到】
: 我家里的主卧shower需要放很多凉水才变热，因为热水器在一楼的车库了。我每次跑完
: 洗澡，都是先用放的凉水冲大腿。
|
d******0
发帖数: 22800 | 12 冰火2重天啊。。大冬天这么搞偶的话，偶估计会感冒的，尤其冲背。
4
【在 i*********5 的大作中提到】
: 大家肯定都听说或者试过ice bath，但是ice bath实施起来比较麻烦。我的按摩师给我
: 推荐了contrast showers，我觉得很不错。
: CONTRAST SHOWERS
: 1. 3 minutes shower followed by 30 second cold shower.
: 2. Alternate back and forth from hot to cold as stated above. One
: treatment should be 3 to 4 complete rotations of hot to cold.
: 3. Alternately, you can reduce the duration of each application of hot
: and cold by only doing 1 minute hot followed by 10 seconds cold. The 3 to 4
: complete rotations is still consistent.
: 4. You should not allow your feet to touch a cold floor and rest in bed
|
b*****l
发帖数: 2903 | 13 要相信you won't catch a cold because of cold.
【在 d******0 的大作中提到】
: 冰火2重天啊。。大冬天这么搞偶的话，偶估计会感冒的，尤其冲背。
:
: 4
|
w********6
发帖数: 12977 | 14 这个就算了，我怀疑这样来一下我反而会感冒了。
BTW，我的表舅，大学期间甚至工作很久都是全年冷水洗澡，他曾经兼任过八一水球队
教练（他不是专业运动员，是一个电力设计院的总工程师）。 不过么，现在他老年痴
呆，生活不能自理。我也木有看出来冷水澡有啥帮助。
【在 b*****l 的大作中提到】
: 狼哥，关键是要用凉水结束。你洗完再用凉水冲一会儿，就算一个半cycle了。
|
d******0
发帖数: 22800 | 15 但是cold会降低偶的免疫系统的能力，让病毒趁虚而入啊。
【在 b*****l 的大作中提到】
: 要相信you won't catch a cold because of cold.
|
d******0
发帖数: 22800 | 16 偶这里也是，偶只用凉水冲小腿和疼痛的脚丫子，在热水上来之前。
【在 w********6 的大作中提到】
: 我家里的主卧shower需要放很多凉水才变热，因为热水器在一楼的车库了。我每次跑完
: 洗澡，都是先用放的凉水冲大腿。
|
b*****l
发帖数: 2903 | 17 所以才需要在healthy的时候洗凉水锻炼抗冻能力，等天冷病毒多的时候，就不会被冷
天气降低免疫力了。
【在 d******0 的大作中提到】
: 但是cold会降低偶的免疫系统的能力，让病毒趁虚而入啊。
|
b*****l
发帖数: 2903 | 18 老年痴呆是另一种病，和免疫力无关。如果他常年不感冒，就说明是有效的。
【在 w********6 的大作中提到】
: 这个就算了，我怀疑这样来一下我反而会感冒了。
: BTW，我的表舅，大学期间甚至工作很久都是全年冷水洗澡，他曾经兼任过八一水球队
: 教练（他不是专业运动员，是一个电力设计院的总工程师）。 不过么，现在他老年痴
: 呆，生活不能自理。我也木有看出来冷水澡有啥帮助。
|
