There are so many training variables that you may neglect your recovery, but after you complete that last muscle-burning rep is the critical time for your body to recuperate and benefit from your work. Don’t disregard it!
Just as the ideal carb/protein ratio after training is crucial for muscle building, a cold water immersion can do wonders for restoring power and strength, while a cold followed by hot water immersion is best for anaerobic sprint recovery. Whether you’re training for a competition or find your training hindered by soreness and diminished strength after an intense workout, water therapy will do the trick.
A new study found that following 20 minutes of high-intensity training of vertical jumps interspersed with sprint intervals on a rowing machine, a cold water bath is most effective at restoring maximal strength and jump power. In contrast, cold water followed by hot water restores sprint ability faster. The cold water bath (CWB) was at 50°F for 15 minutes, while the cold-then-hot water bath (CHB) was at 50°F followed by 108°F, each for 90 seconds for a total of 15 minutes. A temperate water bath (TWB) at body temperature and a passive group (PAS) with no water therapy did not have improved recovery. Plus, 24 hours after training, the TWB and PAS groups had suppressed power performance that was significantly lower than before training values, while the CWB and CHB had almost fully recovered pre-training power and strength levels.
The CWB appeared to be effective in preventing exercise induced muscle damage due to the fact that the biological markers of creatine kinase and leucocyte were diminished after exercise. CWB resulted in less inflammation, allowing for faster recovery and muscle repair. In contrast, the CHB method is best for clearing metabolites that inhibit muscle power in all-out sprinting.
Based on a review of similar studies, researchers suggest that for maximal strength recovery, a cold water bath should be for at least 15 minutes at 50°F (12 minutes is too short, and 59 °F is too warm). A cold-then-hot bath protocol should follow the same method as described above in the study for recovery after sprinting.
