Ice was seen as the primary way to recover for decades because of its ability to reduce inflammation. But, as time has gone on, scientists have discovered that some inflammation can be good and can support recovery. More importantly, they’ve discovered that heat has potential benefits too. |
In this study, participants immersed themselves in warm water, and those who maintained a core body temperature of 38.5 to 39 degrees Celsius (about 101 degrees Fahrenheit) for 25 minutes experienced less muscle fatigue and muscle damage. The key was not remaining too warm for too long or allowing body temperature to rise too high, which could have the opposite impact. |
And, if you’re trying to build muscle, heat could be a more effective post-workout routine because research suggests that cold exposure after a workout can reduce muscle growth. |
If you want to step up your recovery, there are plenty of ways to heat your core body temperature. You could do a hot tub, a warm bath, the sauna, heat packs, or even a quick heated yoga session. Give it a try, and see how it makes you feel. |