Many boxers love a good ice bath for recovery because it reduces inflammation, swelling, and achiness from an intense workout. Athletes usually sit in an ice bath for as few as five minutes to over an hour. Once this feels comfortable, then you can work up to longer amounts of time. The real ice bath challenge is enduring the first minute. The initial shock to your system is why the first minute is the most difficult, but if you breathe through it, your muscles become numb, and it gets much easier.
The benefits of ice baths go far beyond just physical recovery for boxers, an ice bath can be great for anyone. Remember to start with shorter periods of time and work your way up.
When performed safely, an ice bath can make you feel better inside and out. PJ grew up in the Philadelphia area and played football as a young athlete. After a life-changing event, he found boxing as a way to heal, escape, and, ultimately, rebuild his life as he became a competitive fighter.
He began to train other boxers, UFC fighters, and athletes using a holistic approach. This included mental and physical training, nutritional counseling, and empowering his clients with his hallmark motivational style. Today, he is known throughout the FightCamp Team as the go-to person to close out company-wide meetings with the same optimism and positive messages he delivers in his FightCamp workouts.
Close search. What Is an Ice Bath? What Does an Ice Bath Do? That said, my recommendation is to treat this much like any other part of your training program: experiment with ice baths for your next few runs or long runs, so you know how your body reacts and how any nagging injuries feel on post-bath runs. Then if you decide to use an ice bath as a recovery tool after your longest training run and after the marathon itself, you can rest assured you have tested it out.
Article adapted from Active. Plus, you don't need to sit in cold water for long to reap the benefits. In fact, a small study found cold water immersion helped recovery after a workout, and that a minute bath was as beneficial as a minute bath, suggesting that staying in an ice bath longer is not necessarily better. Stearns recommends sitting in ice baths for 10 to 12 minutes at around 55 to 65 degrees Fahrenheit.
Also, agitate the water with your hands when taking an ice bath, says Stearns. That's because the water next to your skin will warm up. Ice baths only make sense if you've finished an uncharacteristically intense workout. For example, if you have been training for a half-marathon, you don't need an ice bath after a standard 5-mile run. But, you may want to consider an ice bath after you complete your first race. If you haven't pushed your body, then an ice bath isn't worth it, since ice baths are "more an opportunity where you could see some benefit Moreover, there are less extreme alternatives to ice baths.
In fact, Baynes does not prescribe ice baths to her patients; she prefers to use ice packs or crushed ice because they are more comfortable and tolerable for patients, as well as more accessible because they don't require as much preparation.
But some people enjoy ice baths, and there's generally no reason not to use them. An ice bath is not an everyday necessity, but it might help after a particularly intense workout or athletic event. If you think you'll be extra sore, an ice bath can help your muscles recover and ease any soreness. For an ice bath to be effective, stick to 55 to 65 degrees Fahrenheit and no more than 12 minutes of submersion. Times Internet Limited. All rights reserved. For reprint rights. Times Syndication Service.
Why most people can skip the cold post-workout soak, according to athletic trainers.
0コメント