But a post-workout shower alone isn\u2019t a quick-fix for workout recovery. Your post-workout recovery routine should include a less-strenuous cool down period before you take a shower or bath.<\/p>\n
Let\u2019s cover the do\u2019s and don\u2019ts of showering after a workout.<\/p>\n
Does showering or bathing after a workout help you recover?<\/h2>\n![\"\"](\"https:\/\/www.aia.com.my\/content\/dam\/my\/en\/images\/what-matters\/health-wellness\/hot-or-cold-showers-what-you-need-to-know\/morning-shower.jpg\")
<\/figure>\nShowering after a workout does help your muscles to recover, and boosts your body\u2019s ability to bounce back and be ready for your next workout.<\/p>\n
That\u2019s because showering can get lactic acid, the natural chemical reaction that causes soreness, out of your muscles.<\/p>\n
Cold water immersion (such as an ice bath) has been shown to boost recovery in addition to helping you build muscle and recover faster after a strength workout, according to a\u00a02015 study<\/a>\u00a0of 21 men who were observed for 12 weeks.<\/p>\nA small\u00a02019 study<\/a>\u00a0of nine people showed that a cold shower helps decrease your heart rate and reduce cardiac stress quickly after working out in a high-temperature environment.<\/p>\nHowever, a study performed in 2017 suggested that active recovery (such as 10 minutes of cycling on a stationary bike after a tough workout) was just as beneficial for building muscle as a cold shower would be.<\/p>\n
Is a hot or cold shower best after a workout?<\/h2>\n![\"\"](\"https:\/\/buygviagralonline.com\/wp-content\/uploads\/2020\/12\/Guy_Working_out_in_the_Shower_1024x1024_d233467a-6616-47aa-850d-7d0860fe8053_1024x1024.jpg\")
<\/figure>\nA hot, steamy shower may feel good on your muscles after working out, but a cold shower may actually be the scientifically backed method of rinsing off your sweat.<\/p>\n
A\u00a02013 survey<\/a>\u00a0of the medical literature indicated that the effects of hot water immersion after a workout was unclear.<\/p>\nIn contrast, the benefits of soaking in cold water after a training session seem to provide a clear recovery benefit, although it may lead to lower gains in muscle strength and mass.<\/p>\n
Based on the rest of the available research mentioned in the 2013 survey,\u00a0cold water showers and cold baths\u00a0seem to have many other health benefits.<\/p>\n
But hopping right into a cold shower after a hot workout might cause muscles to stiffen, or your heart rate to speed up.<\/p>\n
For best results, start your shower at a lukewarm or moderately warm temperature after cooling down your body with stretches and slow exercise.<\/p>\n
Toward the end of your shower, apply cold water to your body to finish your cool-down routine.<\/p>\n
Other benefits of showering after exercise<\/h2>\n
There are some additional proven benefits to showering soon after a workout.<\/p>\n
Rids your skin of bacteria<\/h3>\n![\"\"](\"https:\/\/www.thoughtco.com\/thmb\/vY4Gu8Gi5fNVsUhmrIayLR4tQIQ=\/1500x1125\/filters:no_upscale():max_bytes(150000):strip_icc()\/staphylococcus_aureus_bac-57bf23e93df78cc16e1dff45.jpg\")
<\/figure>\nWorking out, especially in closed conditions like a gym or with others, can create a breeding ground for bacteria on your skin. When you shower with soap, your sweat is washed away, along with dead skin cells that can act as hosts for bacterial invaders.<\/p>\n
Helps prevent clogged pores<\/h3>\n![\"\"](\"https:\/\/www.lorealparisusa.com\/~\/media\/images\/lop\/home\/beauty-library\/2021\/march\/3-26\/clogged-pores\/what-causes-clogged-pores-hero-bmag.jpg?thn=0\")
<\/figure>\nWhen you work out, your pores open to release sweat from your sweat glands. These same pores can become clogged by skin cells or leftover sweat if you\u2019re not able to clean your body soon after sweating heavily.<\/p>\n
Clogged pores can lead to\u00a0acne\u00a0breakouts called \u201csweat pimples,\u201d as well as\u00a0blackheads\u00a0and\u00a0whiteheads.<\/p>\n
Boosts your immune system<\/h3>\n![\"\"](\"https:\/\/elitelv.com\/wp-content\/uploads\/2020\/03\/Strengthen-Your-Immune-System.jpg\")
<\/figure>\nWhen you take a quick rinse in the shower with cool water, you can give your immune system a quick boost, if done regularly.<\/p>\n
A\u00a0study<\/a>\u00a0of over 300 people showed that taking a daily shower that starts warm and ends with 30 to 90 second-burst of cold water significantly reduced the amount of sick days they used at work.<\/p>\nHow to have a cool-down shower after a workout<\/h2>\n
Here\u2019s how to have a cool-down shower after a workout.<\/p>\n
\n- Finish up your high-intensity exercise, and switch to a gentler form of exercise for the cool-down portion of your workout. This should begin to decrease your heart rate. Cool-down should take from\u00a05 to 10 minutes<\/a>.<\/li>\n
- Once your heart rate has started to come down, start to\u00a0stretch\u00a0your muscles. This will help clear out lactic acid and prevent soreness from exercise.<\/li>\n
- Start your shower at a lukewarm temperature so that you don\u2019t shock your body with the change in temperature. As your body temperature begins to come down, you can adjust the water to make it colder.<\/li>\n
- Use an antibacterial soap to clean sweat and bacteria off your body as your heart rate continues to decrease.<\/li>\n
- For the last 90 seconds of your shower, bring the water temperature down so that it\u2019s as cold as you can stand it. Make sure to hit your major muscle groups with a blast of cold water to refresh and reenergize your tired muscles.<\/li>\n
- Dry off completely with a clean towel before stepping into your post-workout clothes.<\/li>\n<\/ol>\n
Alternative ways to cool down after a workout<\/h2>\n
There are some other ways to cool down after a workout that can be beneficial for your recovery.<\/p>\n
Walking, jogging, or other less stressful exercises<\/h3>\n
Once you\u2019ve gotten your heart rate up, it\u2019s important that you cool your body down before you move on with showering and getting ready for the rest of your day.<\/p>\n
Engaging in 5 to 10 minutes of cool-down exercise that\u2019s less strenuous will help.<\/p>\n
Ice bath after workout<\/h3>\n![\"\"](\"https:\/\/cdn.shopify.com\/s\/files\/1\/0942\/6160\/files\/ice-bath-athletes-recovery.jpg?v=1526633900\")
<\/figure>\nTaking an\u00a0ice bath\u00a0after you workout can reduce muscle inflammation, flush out lactic acid, and help your muscles to start the healing process after strength training.<\/p>\n
<\/figure>\nShowering after a workout does help your muscles to recover, and boosts your body\u2019s ability to bounce back and be ready for your next workout.<\/p>\n
That\u2019s because showering can get lactic acid, the natural chemical reaction that causes soreness, out of your muscles.<\/p>\n
Cold water immersion (such as an ice bath) has been shown to boost recovery in addition to helping you build muscle and recover faster after a strength workout, according to a\u00a02015 study<\/a>\u00a0of 21 men who were observed for 12 weeks.<\/p>\n A small\u00a02019 study<\/a>\u00a0of nine people showed that a cold shower helps decrease your heart rate and reduce cardiac stress quickly after working out in a high-temperature environment.<\/p>\n However, a study performed in 2017 suggested that active recovery (such as 10 minutes of cycling on a stationary bike after a tough workout) was just as beneficial for building muscle as a cold shower would be.<\/p>\n A hot, steamy shower may feel good on your muscles after working out, but a cold shower may actually be the scientifically backed method of rinsing off your sweat.<\/p>\n A\u00a02013 survey<\/a>\u00a0of the medical literature indicated that the effects of hot water immersion after a workout was unclear.<\/p>\n In contrast, the benefits of soaking in cold water after a training session seem to provide a clear recovery benefit, although it may lead to lower gains in muscle strength and mass.<\/p>\n Based on the rest of the available research mentioned in the 2013 survey,\u00a0cold water showers and cold baths\u00a0seem to have many other health benefits.<\/p>\n But hopping right into a cold shower after a hot workout might cause muscles to stiffen, or your heart rate to speed up.<\/p>\n For best results, start your shower at a lukewarm or moderately warm temperature after cooling down your body with stretches and slow exercise.<\/p>\n Toward the end of your shower, apply cold water to your body to finish your cool-down routine.<\/p>\n There are some additional proven benefits to showering soon after a workout.<\/p>\n Working out, especially in closed conditions like a gym or with others, can create a breeding ground for bacteria on your skin. When you shower with soap, your sweat is washed away, along with dead skin cells that can act as hosts for bacterial invaders.<\/p>\n When you work out, your pores open to release sweat from your sweat glands. These same pores can become clogged by skin cells or leftover sweat if you\u2019re not able to clean your body soon after sweating heavily.<\/p>\n Clogged pores can lead to\u00a0acne\u00a0breakouts called \u201csweat pimples,\u201d as well as\u00a0blackheads\u00a0and\u00a0whiteheads.<\/p>\n When you take a quick rinse in the shower with cool water, you can give your immune system a quick boost, if done regularly.<\/p>\n A\u00a0study<\/a>\u00a0of over 300 people showed that taking a daily shower that starts warm and ends with 30 to 90 second-burst of cold water significantly reduced the amount of sick days they used at work.<\/p>\n Here\u2019s how to have a cool-down shower after a workout.<\/p>\n There are some other ways to cool down after a workout that can be beneficial for your recovery.<\/p>\n Once you\u2019ve gotten your heart rate up, it\u2019s important that you cool your body down before you move on with showering and getting ready for the rest of your day.<\/p>\n Engaging in 5 to 10 minutes of cool-down exercise that\u2019s less strenuous will help.<\/p>\n Taking an\u00a0ice bath\u00a0after you workout can reduce muscle inflammation, flush out lactic acid, and help your muscles to start the healing process after strength training.<\/p>\nIs a hot or cold shower best after a workout?<\/h2>\n
<\/figure>\nOther benefits of showering after exercise<\/h2>\n
Rids your skin of bacteria<\/h3>\n
<\/figure>\nHelps prevent clogged pores<\/h3>\n
<\/figure>\nBoosts your immune system<\/h3>\n
<\/figure>\nHow to have a cool-down shower after a workout<\/h2>\n
\n
Alternative ways to cool down after a workout<\/h2>\n
Walking, jogging, or other less stressful exercises<\/h3>\n
Ice bath after workout<\/h3>\n
<\/figure>\n