Taking a 20 minute cold bath after exercise sounds more like a punishment than a relief for muscles. Fact: many athletes rely on therapy with cold water to relieve painful muscles after a workout.
Scientists question the efficacy of therapy.
A cold water bath, also known as cryotherapy, is a therapy which takes from 5 to 20 minutes at a water temperature of 10-15 degrees Celsius. In most studies, all the time spent in the bath, but in some rare cases be allowed the participants to come out of the water.
Researchers found that the bath with cold water reduces muscle pain by 20% and recommend them than to relax or do nothing after a workout. The only effect of the therapy is that released the muscles from pain. Therapy does not make muscles stronger.
Leading researcher at the University of Ulsar Dr. Chris Kleykli said: "Immersion in cold water lowers the shock in the body. Need to make sure that people are not exposed to harmful therapies, submerged in cold water for a long time. Take into account that these studies were conducted with experienced athletes.
Treatment with cold water should be avoided by people with heart or circulatory problems. Into consideration must be taken and water quality. Hardly anyone wants to sit in water, which previously sat another 15 sweaty men with wounds and scratches on the legs.
1 day
Breakfast - 200g chicken fillet + 100g macaroni
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + + 200g chicken fillet + boiled potatoes
Dinner - chicken fillet + salad choice (without oil)
2 day
Breakfast - 100g boiled rice + 5 egg whites
Lunch - 200g chicken fillet on the grill + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice + 100g boiled rice
3 day
Breakfast - 200g chicken fillet + salad choice + 100g boiled rice
Lunch - 200g beef fillet + salad choice
Afternoon - 1 grapefruit
Dinner - 200g beef fillet + salad choice
4 day
Breakfast - 200g chicken fillet + 100g boiled rice + 1 corny
Lunch - 200g beef fillet / chicken + salad + 100g. boiled rice
Afternoon - 200g chicken + 100g macaroni
Dinner - 200g chicken fillet + salad (200 g boiled potatoes)
5 day
Breakfast - 100g muesli
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + 200g chicken fillet + 100 g boiled rice
Dinner - chicken fillet + salad choice (without oil)
6 day
Breakfast - 100g macaroni + 5 egg white + 1 corny
Lunch - 200g chicken fillet on the grill + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice (no oil) + 100g baren rice
7 day
Breakfast - 100 g macaroni
Lunch - 200 g beef fillet / chicken + salad + 100 g boiled rice
Afternoon - Tuna own sauce + salad + 100 g boiled rice
Dinner - 200g chicken fillet / beef / fish + salad (optional)
