早上洗澡有什么好处和坏处 夏天冲凉居然有这么多好处!

夏天冲凉居然有这么多好处!  

Perhaps you already heard about the benefits of ice baths. Actually they're one of the most effective ways to reduce delayed onset muscle soreness
perceived fatigue
muscle damage
and inflammation after physical exercise
according to a 2018 meta-analysis of 99 studies looked at the effectiveness of recovery methods.
But let's be real: It's a total chore to fill your tub up with bags of ice. What's the next best thing? An ice cold shower seems obvious
but are there any benefits of cold showers?
While it's not quite the same as immersing yourself in icy water (and you won't get the same intended effect)
even a few minutes under that cold water can affect how you perform and recover.
尽管冷水澡和将全身浸在冰水中不完全一样（你也不会收到同样的效果），但即使在冷水下冲几分钟也能影响你的表现和恢复情况。
First thing's first: A cold shower pre-workout could do wonders for you
especially when you're
for example
running in the heat. "You feel better
but your body temperature would also be a little bit lower to start the run
" which affects how high it might rise during the run
says Doug Casa
Ph.D.
Chief Executive Officer of The Korey Stringer Institute. "There's no question that your performance could be better
and that you'll be safer."
But you're more likely to crave that cold water post-workout
when it can provide relief for soreness and inflammation and give almost every system in your body a boost
a recent review of the science in The North American Journal of Medical Sciences found. "Jumping in a cold shower immediately after exercise is a great idea
because the faster you get your body temperature down after activity
the better you're going to recover
" Casa says.
"When you use water to cool your skin
your body can send blood back to important areas like your stomach and your intestines
so you can handle hydration and nutrients better. Then your fatigue will be less later on." explains Casa.
That exposure to cold water also causes vasoconstriction
which is when your blood vessels bee more narrow and
along with the heart
need to work harder to continue moving blood flow
says Aaron Drogoszewski
a NASM-certified personal trainer. "This increased demand strengthens the heart and blood vessels
translating to improved circulation longer term
" he explains. "Improved circulation benefits overall health
performance
and recovery by helping to deliver key nutrients and energy to muscles and ans while simultaneously removing exercise-related metabolic waste products such as lactic acid more efficiently."
Taking a cold shower for up to five minutes
o to three times per week
has also been shown to help relieve symptoms of depression
according to research published in the journal Medical Hypotheses. "That cold water exposure helps to decrease cortisol levels and increase the levels of the feel-good neurotransmitter serotonin
" says Drogoszewski. Even better: The adrenaline rush you get from immersing yourself in cold water helps to increase energy
focus
and performance outes
he adds.
Everyone's definition of what's cold is different. "Generally
the colder the water the better
and the longer you can stand it the better
" he says.
The best practice is to start slow and build up to longer exposures
says Drogoszewski. "The goal is to engage in the practice long-term
so if it's absolutely miserable
the likelihood of sticking with it is pretty slim. I now do five to 10 minutes straight every morning
but I started with 30 seconds of cold at the end of my shower then built up from there."
What you don't want to do is turn the faucet so far to the cold side that you end up shivering—and using more energy—under the spray. "I would not want to induce a shivering response in someone after they just exercised in the heat
" says Casa. "You have enough stress your body's dealing with already." And in the dog days of summer? A nice
cold shower might be the actual cooldown your workout needs.