Inobatsira Sei Iyo Post-Workout Ice Bath?

Zvemukati

• Ongororo ye

Mushure memujaho mabhati echando anoita seanotambanudzira-svetuka kutonhora kunyorova mushure memujaho uye ucharwadziwa uye urombo mangwana. Uye sezvo iyi fomu yehydrotherapy, inozivikanwa nehunyanzvi sekunyudzwa kwemvura inotonhora (CWI), yakadzidzwa zvakanyanya, tave nekugutsikana kuti mabhati echando mushure mekurovedza muviri. shanda: Ivo vanogona zvechokwadi kubatsira kudzikisa mhasuru kusuruvara uye nekukurumidza kupora. Asi chidzidzo chitsva mu Chinyorwa chePhysiology inoratidza kuti nepo iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchanyanya kuzorodza mumazuva anouya, echando mabhati pane reg anogona kunyatso kukanganisa huwandu hwakawanda hwetsandanyama iwe wauchazopedzisira wavaka kubva kune ako ekurovedza muviri.

Chidzidzo

Vatsvagiri vekuAustralia vakaita ongororo mbiri, vachiburitsa zvavakawana online svondo rapfuura. Vakaona kuti chilly post-Workout soaks inogona kuisa mungozi kukura kwemhasuru uye simba raunofanirwa kuita kuwana kubva panguva yako yawakapedzera pajimu.

Muchidzidzo chekutanga, vesaenzi vaive ne21 vanhu simba chitima kaviri pasvondo kwevhiki gumi nembiri. Hafu yevatori vechikamu yakazotevera iko kuita Workout ne10-maminetsi echando kugeza; imwe hafu yakaita maminetsi gumi ekuchovha bhasikoro zviri nyore. Mushure memwedzi mitatu, boka rekugezesa echando rakanga riine mhasuru shoma uye simba risina simba pagumbo rekutsikirira kupfuura boka rakanga richitevera kushingaira kupora. Kune izvo zvakakosha, ese mapoka maviri akaona mhasuru kukura (pamwe nekuda kwekurovedza muviri, kwete nzira yekudzosa zvakawanda.

Kuchera zvakadzika, vatsvakurudzi vakaita chiedzo chakafanana asi chakanyanya kujeka: Vapfumbamwe vevatori vechikamu vakaita maekisesaizi maviri esimba, imwe yakateverwa neCWI uye imwe ichiteverwa nekupora kwakasimba. Vatsvakurudzi vakaongorora tsandanyama dzavo vasati vapedza uye mushure mekushanda kwese uye vakaona kuti mushure mekugeza kwechando, chiratidzo cheserura chinobatsira mhasuru kukura chakaderera. Nei izvi zvichinetsa: Maseru ekuratidzira anotaurisa izvo zvinonzi masaini ekugadzirisa maseru, ayo anobatsira kudzora makabhohaidhireti uye mafuta metabolism mukuteerera zvido zvetsandanyama dzako. Kana kusaina uku kukavharwa, tsandanyama dzako hadzisi kupihwa chikafu chakakodzera kuti uvabatsire kuvaka. Nokufamba kwenguva, izvi zvinogona kukanganisa kuwana tsandanyama uye simba-zviwanikwa zvakabata kubva pachidzidzo chekutanga.

Saka chii chinopa? Sei mabhati echando achigona kuita zvinhu zvinotyisa kudaro?!

Nharo

Zvakanaka, usapa mhosva mabhati achiri. Sezvo vaongorori vaitarisa chaiko pamhedzisiro yemvura inotonhorera, zvimwe zvakakosha mukuvaka mhasuru zvakasara zvisina kudzorwa, saka zvinonetsa kuti simba rese rakarasika raikonzerwa neCWI. "Pashure pekurovedza muviri uye kurara ndizvo zvakakosha pakukura kwetsandanyama," anodaro Harry Pino, Ph.D., nyanzvi yezvemuviri paSports Performance Center paNYU Langone Medical Center. (Uye aya 7 Nutrients Anobatsira Kuwedzera Muscle Tone.)

Kunyangwe zvimwe: Vatsvakurudzi vakangotarisa mhedzisiro yeCWI pane vatambi vane simba uye, nekudaro, mhedzisiro ine chekuita nekukurumidza-kuruka tsandanyama tambo, Pino anonongedza. Idzi tambo ndidzo mhando dzinokonzeresa kugona kwako kutsungirira zvakakwirira-zviitwa, asi pane imwe mhando ye fiber zvakare-inononoka-kuruma, iyo inobatsira tsandanyama dzako kugara kwenguva refu mune zviitiko senge kutsungirira nhangemutange. Uye vaviri vacho vanoita zvakasiyana nezvekunze zvinhu (funga: zvese kubva pakukora uye nekureba kwekurovedza muviri kwako kusvika kune tembiricha yekudzoreredza kwako.

Zvatinoziva: Chidzidzo chakaburitswa mwedzi wapfuura mu American Nhoroondo yePhysology akawana kuti kunyudzwa kwemvura inotonhora kunogona kubatsira kubatsira musimba kukura, sezvo inogona kuwedzera kuumbwa kwemitochondria itsva, masimba emasero ako emhasuru anokubatsira kufamba nekukurumidza uye kukupa simba, Pino anodaro. (Sezvo kurovedza muviri kuchikuvadza mhasuru dzako, inokanganisa mitochondria.) Kuumbwa kwemitochondria nyowani kwakanyanya kukosha mukutsungirira kudzidzisa kwesimba, asiwo musimba kudzidzisa kuputika. Kuwedzera mitochondria itsva kunoreva kuti mafiber anowedzera kukora uye mhasuru dzako dzinoita kunge dzakakura, Pino anotsanangura.

Pakupedzisira, kunyange zvakadaro, mhedzisiro yekunyudzwa kwemvura inotonhora pakukura kwemhasuru inogona kunge iri imwe pfungwa: Chikonzero chikuru chevamhanyi vanotendeukira kunotonhorera ndechekumhanyisa kupora kwemhasuru-chimwe chinhu chinotsigirwa nesainzi uye anecdotal humbowo, Pino anodaro. Mvura inotonhorera inoisa mitsipa yeropa, ichibatsira kuburitsa ne-zvigadzirwa (senge lactic acid) kubva mune yako lymph node uye kudzikira kuzvimba, zvese izvi zvinobatsira kudzora kusuruvara kwemhasuru. (Dzimwe nzira huru: Idzo Nzira Dzakanyanya dzeKusunungura Nyama Dzinorwadza.)

Mutongo

Saka unofanira kutsvedza muchitonhora here? Kana kutarisa kwako kuri pakuderedza kurwadza, zvinogona kubatsira. Nekudaro, Pino anokurudzira CWI chete kuti apore mushure kumusoro-kushanda kwakasimba. Mushure mekumhanya kana kukwirisa-simba rekusimbisa, iwe unogona nix rinotevera-zuva kushushikana nekupinda mubhawa re50-degree kwemaminetsi masere kusvika gumi. Izvo zvaakawana muvatambi vake (uye iro rinokura boka rekutsvagisa rinotsigira) nderekuti kumanikidza zvipfeko uye yakawanda yekushambadzira yakatambanuka ndiyo nzira dzakanakisa dzekupora mushure mekudzika-simba kurovedzera .

Mune mukana wese, iwe uchiri kuona kuwana muhukuru hwemhasuru uye kusimba kubva kune ese dikita maawa iwe wanga uchitema matanda, uye rinotevera-kurwadza kwako kunozogadzikana nekukurumidza. Uye ndicho chokwadi chinotonhora, chakaoma.

Ongororo ye