1. How long can I take a shower after exercise?
According to different exercise intensity, it is generally 15-40 minutes. It is not advisable to take a bath immediately after exercise, because the body has not returned to normal after exercise and the pores are still open. Taking a bath immediately will cause physical discomfort, and whether taking a cold bath or a hot bath is harmful to your health.
If you want to take a bath after exercise, at least wait until your temperature returns to normal and your pulse is close to normal before taking a bath. This time is usually 15-40 minutes. You can take a bath after light exercise 15 minutes. Moderate and severe strenuous exercise, it is recommended to take a bath after 40 minutes' rest.
Second, why not take a bath immediately after exercise?
During exercise, most of the blood and oxygen in the body participate in breathing and muscle tissue to meet the needs of exercise. After stopping exercise, it takes some time for blood and oxygen to return to various organs. If you take a bath immediately, it will affect the blood supply of other organs, which will easily lead to insufficient blood supply to the heart and brain, dizziness, nausea, general fatigue and other discomfort.
Third, the harm of taking a bath immediately after exercise
Capillary injury
The capillaries of the human body open when it is hot and close when it is cold. When we finish exercise, our body temperature is relatively high. At this time, the capillaries of the whole body are basically open. If they haven't recovered, taking a cold shower to cool down temporarily at this time will immediately stimulate the closure of capillaries, which is not good for our health.
Vulnerable to wind and cold
After exercise, the body adapts to the need of heat dissipation and opens the pores of the skin. Therefore, taking a bath immediately after the pores are opened can easily lead to a series of problems such as colds, colds and headaches. Moreover, even if you don't take a cold bath, taking a hot bath immediately after exercise is just as easy to catch a cold.
Susceptible to endocrine disorders or rheumatism.
Taking a cold bath after sweating makes the pores shrink, causing sweat to flow out, and the open pores let cold water in. In this way, the waste produced by exercise will stay in the body, causing endocrine disorders, making people catch cold, and even getting rheumatic diseases in severe cases.
Yin deficiency due to internal heat
During exercise, blood circulation is accelerated and skin pores are greatly expanded. If you take a cold bath at this time, it will stimulate pore contraction, resulting in excess heat generated after exercise can not be distributed, and the human body will suffer from yin deficiency for a long time.
Vulnerable to insufficient blood supply or collapse.
Just after exercise, the blood in the body itself is in a state of high-speed circulation. If you take a hot bath immediately after exercise, it will increase the blood flow of the skin, which is not conducive to the blood supply of organs such as the heart and brain, and it is easy to lead to insufficient blood supply to the heart and brain. Especially when the water temperature is high, it will also lead to increased sweating, induce water loss in the body, and easily lead to collapse of the human body.
Obstruct the body from detoxification
Sweating a lot after exercise is actually metabolic waste discharged by the body. If you take a bath at this time, it will cause the pores of sweat glands to close, and the toxins cannot be discharged normally, which is naturally harmful to the body.
4. Drink hot water or cold water after exercise?
Warm water bath is the best, the water temperature is 36~39℃. After taking a bath, choose a warm shower. The time should not be too long and the water temperature should not be too high. 36~39℃ is suitable, especially for people with weak constitution. The water temperature suitable for body temperature keeps the heat dissipation of the body in a balanced state, minimizes the external influence on metabolism, and is more conducive to the metabolism of body fat.
Five, the harm of taking a cold bath immediately after exercise
After the human body participates in sports, the whole body blood circulation is accelerated and enhanced, which will produce a lot of heat. At this point, the pores of the skin are opened to regulate the body temperature in the form of sweating. If you take a cold bath immediately after exercise, cold water can easily irritate the skin, leading to sudden contraction of pores, and the hot air in the body cannot be dispersed, which can easily lead to diseases. If you want to take a cold bath after exercise, you'd better rest for about half an hour and wipe your sweat before doing it. The water temperature should not be too low.
When you exercise, your muscles contract, which will lead to an increase in blood in your arteries and a faster heart rate. If you take a hot bath immediately after exercise, the blood return has not been completed and the heart rate is still in a fast state. Hot water will make this state last longer, and other organs of your body will not get timely blood supply. Especially the blood oxygen supply to the heart and brain.
Take a hot bath immediately after exercise. Healthy young people may feel dizzy, while the elderly or people with diseases such as hypertension and obesity may faint.