Is cold shower in the morning after workout fine?

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Taking a cold shower immediately after a workout can have both positive and negative effects, depending on your goals. According to , cold exposure can reduce inflammation and muscle soreness but may interfere with pathways that promote muscle repair and growth, particularly if your goal is hypertrophy (muscle growth) and strength gains. Therefore, for those focused on building muscle and strength, it's advisable to avoid cold showers or ice baths for at least four hours post-workout 1 2.

However, if your primary goal is endurance training or quick recovery to engage in more frequent training sessions, cold showers can be beneficial. Cold exposure can enhance muscular power, reduce muscle soreness, and improve perceived recovery 3 4.

Cold and Recovery

Andrew explains that using cold as a recovery tool after resistance training can short circuit the benefits of the workout. While cold can reduce inflammation and muscle soreness, it interferes with pathways that promote muscle repair and growth. However, cold exposure can be beneficial for athletes trying to recover quickly or those focused on endurance training.

Huberman Lab

Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
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In summary:

  • Muscle Growth & Strength: Avoid cold showers for at least four hours after training.
  • Endurance & Quick Recovery: Cold showers can be beneficial and help reduce soreness and inflammation.

Make sure to consider your specific goals when deciding whether to take a cold shower after a workout.

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best workout routine for a teenager (15 years old)

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A well-rounded workout routine for a 15-year-old should balance strength training, endurance, and mobility, while being mindful of their developing bodies and overall physical well-being. and provide useful insights into structuring such a routine.

Here's a suggested weekly plan:

  1. Strength Training (2-3 times a week):

    • Focus on whole-body movements like squats, deadlifts, push-ups, and pull-ups.
    • Keep repetitions in the range of 8-12 to build both strength and muscle growth.
    • Use body weight, resistance bands, and light weights to avoid injury.
  2. Endurance/Cardio (2-3 times a week):

    • Include activities like running, swimming, cycling, or sports.
    • Aim for a mix of moderate intensity (zone 2 cardio) for 30-45 minutes.
    • Incorporate one session of higher intensity, like interval training, but keep it brief to avoid overtraining 1 2.
  3. Flexibility and Mobility (Daily):

    • Engage in activities like yoga or dynamic stretching.
    • Spend 10-15 minutes on flexibility and joint mobility exercises to prevent injuries and enhance performance 3 4.

      Optimal Exercise Regimen

      Andrew emphasizes the importance of incorporating physical exercise into one's daily routine to support brain and hormonal health. He suggests a 60-minute workout, five days a week, with a 3:2 ratio of strength and endurance training. He also explains the negative effects of working out for longer than an hour and the importance of taking rest days.

      Huberman Lab

      Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28
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  4. Rest and Recovery:

    • Ensure that there are 1-2 rest days per week.
    • Promote activities like light walking or a gentle bike ride on rest days to keep the body active without stressing it 1.

Overall, also encourage them to listen to their bodies, prioritize proper nutrition, and get adequate sleep for holistic development and recovery.

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