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Taking a cold Bath - How to take a cold Bath? Doctors 醫(yī)生建議，我們不應(yīng)該洗熱水澡，甚至在冬天。在冬天，我們每天洗澡應(yīng)該使用冷水，即普通的自來(lái)水。洗澡的水不必是冰冷的。我們可以看到我們大多數(shù)是在冬季舉辦集市和神圣的洗澡節(jié)。在開(kāi)始時(shí)，我們大多數(shù)一看到冷水就發(fā)抖，但是，一旦養(yǎng)成冷水浴的習(xí)慣后，您就會(huì)克服這種恐懼。 How to take cold bathe?---如何洗冷水澡？ The easier way to take a cold bath is first to pour water on the head. You might have watched that people first immerse their head in water while bathing in a river. If you wet your head, while taking a bath the heat from the head travels down the body and escapes through the feet. But if you wet your feet and legs or the lower portion of the body first, the body heat escapes through the head. This should not be allowed to happen from health point of view. You should not hurry through your bath. Rub with your palms the different parts of the body. This way you can fully enjoy your bath. Rubbing opens the pores of the body and activates them. A great deal of sweat and filth is excreted through these pores. 最簡(jiǎn)單的冷水浴方法是首先將水潑到頭上。您可能看見(jiàn)過(guò)人們?cè)诤永锵丛钑r(shí)首先是將頭部浸入水中。如果您在洗澡時(shí)淋濕您的頭部，熱量從頭向下傳遞至身體，并通過(guò)腳底流失。但是，如果您先淋濕您的腳和腿，或身體的下半部分，身體的熱量則通過(guò)頭部流失。從健康的角度看，這是不應(yīng)該發(fā)生的。您不應(yīng)該急于完成沐浴。用您的手掌，摩擦身體的不同部位。這樣，您可以充分地享受您的沐浴過(guò)程。不斷地摩擦，擴(kuò)張和激活身上的毛孔。通過(guò)這些毛孔，可以排出大量的汗液和污物。 After rubbing your body with your hands, rub it with a dry towel. Rubbing with a towel does not mean only wiping the water off your body but also giving a good rubbing to the skin. After a cold bath you should immediately put on warm clothes because the body generates heat after a cold bath, otherwise a cold breeze may do you a great harm. 完成用手摩擦之后，用干毛巾摩擦您的身體。用毛巾摩擦是徹底摩擦您的皮膚，而不是擦去您身上的水分。在冷水浴之后，身體會(huì)產(chǎn)生熱量，您應(yīng)該立即穿上溫暖的衣物，否則，冷風(fēng)會(huì)使您受到很大的傷害。 A cold bath has various benefits which a hot bath lacks. A hot bath is not completely satisfying. We start shivering soon after the hot bath. With a hot bath the blood circulation does not reach the uppermost layer of the skin. Besides, the blood cells near the outer skin become weak, whereas a cold bath strengthens them. When our skin comes in contact with cold water, it contracts. The contractions caused by the loss in temperature provide relief to the body. It creates an effect equal to that of body massage. It is good to take a bath with lukewarm water occasionally but it should not become a regular habit. 冷水浴具有許多熱水浴不具備的好處。熱水浴不是完全令人滿意是。在熱水浴之后，我們馬上開(kāi)始顫抖。使用熱水洗澡，血液循環(huán)不能到達(dá)皮膚的最表層。另外，血細(xì)胞在表皮附近變?nèi)酰渌?，在此處是加?qiáng)。當(dāng)接觸冷水時(shí)，我們的皮膚開(kāi)始收縮。降溫導(dǎo)致的皮膚收縮可以舒緩身體，效果恰似身體按摩。偶爾一次溫水浴也很好，但是它不應(yīng)該成為一種定期的習(xí)慣。 When we use cold water for a bath it accelerates the blood circulation; we can feel it while bathing. The interesting thing is that when we take a cold bath the body experiences a sort of inner warmth. It happens because of the rapid flow of blood. 當(dāng)我們用冷水洗澡時(shí)，血液循環(huán)可以加速；我們可以在洗澡時(shí)感覺(jué)到。有趣的是，當(dāng)我們進(jìn)行冷水浴時(shí)，我們的身體會(huì)經(jīng)歷一種內(nèi)在的溫暖，這是由于血液快速流動(dòng)造成的。 People who take a cold bath seldom fall sick. A cold bath does not make you sick but it could be harmful to a person who is already sick. Generally speaking, people who bathe themselves with cold water or in a river enjoy better health than others. 用冷水洗澡的人很少生病。冷水浴不會(huì)使您生病，但是，對(duì)已經(jīng)得病的人是有害的。一般說(shuō)來(lái)，用冷水或在河里洗澡的人可以享受比他人更好的健康。 洗冷水澡的好處 It is winter time again! Depending on where you live, this may or may not be such good news. Regardless if you live at the Equator or near the poles, you must have experienced being cold at some point in time. Have you ever been outside in the cold and shiver, while one of your friends seems to not feel a thing? Have you ever wanted to be able to go outside and not worry about the cold so much? If so, turn on the water in your bathtub, and get in. 冬天又來(lái)了！這可能是或可能不是好消息，取決于您的居住地。無(wú)論住在赤道上或南北極附近，您肯定在某一時(shí)刻經(jīng)歷過(guò)寒冷。您曾否在寒冷中顫抖，而您的朋友似乎沒(méi)當(dāng)一回事？您曾否希望人在室外卻不用擔(dān)心如此寒冷？如果是這樣，請(qǐng)打開(kāi)您家浴缸的水龍頭，然后，跳入浴缸。 Sometimes you have to march through hell to get to heaven. This philosophy can be applied to fighting cold off. Ice or cold baths will help improve your body's response to cold weather, as well as helping you recover from strenuous physical activities. You might have seen it in movies or documentaries where a bodybuilder will take an ice bath after finishing his workout. Have you ever wondered why? After working out, blood clears the waste products of exercising, such as lactic acid. A cold bath contracts your blood vessels, making them smaller. After sitting for five minutes in cold water, your body will feel numb, due to less blood flowing in your body. When you get out of a cold bath, new blood will start flowing in higher amounts as the vessels slowly expand. This new blood will clear the waste products from your muscles, aiding in your recovery time. 有時(shí)，您不得不通過(guò)地獄才能到達(dá)天堂。這個(gè)原理可以應(yīng)用于抵御嚴(yán)寒。冰浴或冷水浴，有助于提高您的身體抵抗寒冷天氣的能力，還有助于您在高強(qiáng)度運(yùn)動(dòng)之后的恢復(fù)。您可能在電影或其它資料上看到過(guò)，健美運(yùn)動(dòng)員在完成訓(xùn)練之后會(huì)進(jìn)行冰浴。您是否想過(guò)為什么？在訓(xùn)練之后，血液可以清除運(yùn)動(dòng)產(chǎn)生的廢物，比如乳酸。冷水浴可以收縮您的血管，使它們變得更細(xì)。在冷水中坐浴5分鐘之后，由于體內(nèi)的血流量減少，您的身體將感到麻木。當(dāng)您出浴后，隨著血管的緩慢擴(kuò)張，新鮮血液的流量不斷加大。這些新鮮血液將清除您肌肉中的廢物，縮短您的恢復(fù)時(shí)間。 Cold baths also help you stand colder temperatures for longer periods of time. The way this works is quite simple, practice. Taking a cold bath to help you with the freezing weather, it's like fighting fire with fire. Fortunately, it works. Mountain climbers stick their hands in snow to avoid frostbite for example. The rest of their bodies are warm, so the blood flow to their hands is increased. This works on a larger scale too, such as full body baths instead of partial ones. Taking cold baths will stimulate the blood flow to the skin and will psychologically and physically make you withstand freezing temperatures that otherwise you would not have been able to. 冷水浴還可以幫助您延長(zhǎng)抵御更低溫度的時(shí)間。這個(gè)訓(xùn)練相當(dāng)簡(jiǎn)單，試一下吧。為了抵御低溫而冷水浴，恰似以毒攻毒。幸運(yùn)的是，非常管用。比如，為了防止凍傷，登山者將手插入雪中。由于他們身體的其他部位是溫暖的，可以增加流向他們雙手的血液。更大的范圍也同樣適用，比如，采用全身沐浴，而不是局部沐浴。冷水浴可以刺激血液流向皮膚表層，冷水浴可以使您從心理上和生理上抵御您曾經(jīng)無(wú)法忍受的低溫。 A cold bath should last anywhere in between 5 to 10 minutes. You have to get in and make yourself comfortable with the cold. It will feel hard to breath and your instincts will just try to get you out of it. However, stick with the pain in order to reap the benefits. 冷水浴應(yīng)該持續(xù)5-10分鐘。您必須接觸和適應(yīng)寒冷。您會(huì)感到呼吸困難，您的本能試圖使您擺脫寒冷。但是，為了獲得冷水浴的好處，您應(yīng)該忍受痛苦。 （譯者：摘自asociatedcontent.com） The truth about ice baths---冰浴的真相 The thought of freezing your bits off in an ice bath at the end of a ride or race might not be that appealing, but for many professional cycling teams, the icy soak is the ?rst post-race port-of-call. 在騎行或比賽之后，把您的各個(gè)部件放在冰浴桶里凍一下的想法，可能并不誘人，但是，對(duì)于許多專(zhuān)業(yè)自行車(chē)隊(duì)來(lái)說(shuō)，冰浴是他們賽后停靠的第1站。 Used to reduce delayed onset muscle soreness (DOMS) and in?ammation, the ice bath supposedly speeds muscle recovery, but the truth behind it isn’t quite as clear. 用于緩解延遲出現(xiàn)的肌肉酸痛(DOMS)和炎癥，人們認(rèn)為冰浴可以加速肌肉恢復(fù)過(guò)程，但是其后的真相還不太清楚。 Keep your cool---維持您的低溫 Ice baths work by decreasing your nerve impulses – lowering your perception of pain – slowing the ?ow of enzymes to the muscles, and reducing the swelling and in?ammation that occurs as your muscles repair the microdamage done during intense exercise. Theoretically, this speeds the recovery process. 冰浴是通過(guò)減少您的神經(jīng)沖動(dòng)而起作用---降低您對(duì)疼痛的感覺(jué)---降低酶流向肌肉的速度，緩解當(dāng)您的肌肉修復(fù)高強(qiáng)度運(yùn)動(dòng)造成的微創(chuàng)損傷時(shí)出現(xiàn)的腫脹和炎癥。理論上，冰浴可以加速恢復(fù)過(guò)程。 Research hasn’t always agreed with the theory. A 2007 study found that cold water immersion offered athletes no bene?t for muscle pain, swelling or function. However, this test used water between 1°C and 5°C and, according to Jonathan Leeder, exercise physiologist for the English Institute of Sport, the optimal temperature is 10°C to 15°C. Colder temperatures will have the opposite effect as your body attempts to preserve itself from shutting down. 研究并非總是和理論一致。一項(xiàng)2007年的研究發(fā)現(xiàn)，冷水浸沒(méi)對(duì)運(yùn)動(dòng)員的肌肉疼痛，腫脹或功能沒(méi)有任何好處。但是，該實(shí)驗(yàn)使用的水溫是1°C至5°C，根據(jù)Jonathan Leeder，英格蘭運(yùn)動(dòng)學(xué)院的運(yùn)動(dòng)生理學(xué)家，最佳水溫是10°C至15°C。更低的溫度具有負(fù)面影響，因?yàn)槟纳眢w為了自身保護(hù)趨于“停車(chē)”狀態(tài)。 “Cold water immersion can reduce the physiological stress of intense exercise the day after a race or event,” says Leeder, who’s working with the British Track Cycling Team. “However, the stress is a sign of the muscle adapting and repairing itself, which is what enables it to grow in strength.” So stopping this process could be counter-productive. “冷水浸沒(méi)可以在比賽或訓(xùn)練的第2天減低高強(qiáng)度運(yùn)動(dòng)的生理壓力，”英國(guó)賽道自行車(chē)隊(duì)的Leeder說(shuō)?！暗?，這種壓力是肌肉適應(yīng)或修復(fù)自身的信號(hào)，它是增強(qiáng)肌肉所必需的?！币虼?，阻止這一過(guò)程可能具有相反的作用。 Some athletes use a cold bath followed by a hot bath, but there has been little evidence that this helps. “This is called contrast therapy, but we haven’t seen it speed muscle recovery even though athletes often feel as though it does,” says Leeder. “This is either the placebo effect or it may be that contrast therapy works in a way that we’re not yet able to measure.” 有些運(yùn)動(dòng)員是熱水浴在先，冷水浴在后，但是，幾乎沒(méi)有證據(jù)證明這是有益的?！斑@叫做收縮療法，但是，我們沒(méi)有發(fā)現(xiàn)它可以加速肌肉恢復(fù)，即使運(yùn)動(dòng)員經(jīng)常感到它是有作用的，”Leeder說(shuō)。“這可能是安慰劑效應(yīng)，或我們還無(wú)法測(cè)量收縮療法所起的作用?！?/FONT> Although you might be keen for a hot soak after a long ride, Leeder warns this may have a negative impact. “The increase in temperature will up the blood ?ow to the damaged muscle tissue, having a pro-in?ammatory effect.” This was con?rmed by a 2008 study published in the International Journal of Sports Medicine, which also found that ice baths may help recovery when athletes repeat high-intensity efforts on successive days. “When you need to push on the next day, a cold water recovery technique might reduce pain and in?ammation,” says Leeder. 盡管您可能喜歡在長(zhǎng)途騎行之后泡個(gè)熱水澡，Leeder警告說(shuō)這可能具有負(fù)面影響。“提高溫度可以使血液加速流向受損的肌肉纖維，具有促炎作用?！币豁?xiàng)2008年發(fā)表在《國(guó)際運(yùn)動(dòng)醫(yī)學(xué)期刊》的研究已經(jīng)證實(shí)了這一點(diǎn)，該研究還發(fā)現(xiàn)當(dāng)運(yùn)動(dòng)員連續(xù)數(shù)天高強(qiáng)度訓(xùn)練時(shí)，冰浴可能有助于恢復(fù)?！爱?dāng)您隔天需要上強(qiáng)度時(shí)，冷水恢復(fù)技術(shù)可以緩解疼痛和炎癥，”Leeder說(shuō)。 DIY?---自己干？ Making do with a quick cold shower won’t do the job. “The cold won’t have a chance to permeate through to the core of the muscle, which is where the physiological stress has occurred,” says Leeder. Being submerged in a bath, or something deeper, is better. “Makeshift wheelie bin ice baths are best as the pressure caused by 1.5m of water above your legs increases the impact of the cold water,” he says. 快速冷水淋浴，達(dá)不到效果。“低溫沒(méi)有機(jī)會(huì)滲透到發(fā)生生理壓力的肌肉核心部位，”Leeder說(shuō)。比較好的是浸泡在浴缸，或更深的容器之中?！氨∽詈檬鞘褂靡苿?dòng)式垃圾桶，因?yàn)樵谀炔恐希?.5m水位產(chǎn)生的壓力可以提高冷水的影響，”他說(shuō)。 To try it yourself, ?ll a deep bath with cold water and ice, use a thermometer to check the temperature is between 10°C and 15°C and stay put for 10 minutes to let it chill your muscles. But only do this if you need to carry on the next day, like if you’re on a tour or a long-distance ride. Otherwise, listen to your aching body and give it a day off training to recover, as the muscle pain is actually a key part of the muscles adapting. 您自己嘗試一下，注水，加冰塊于深桶之中，使用溫度計(jì)測(cè)量水溫，介于10°C至15°C之間，為了深冷您的肌肉，您應(yīng)該堅(jiān)持10分鐘。但是，只有當(dāng)隔天騎行長(zhǎng)途或長(zhǎng)距離時(shí)，您才需要這樣做。另外，聆聽(tīng)您疼痛的身體，停止訓(xùn)練休息一天，因?yàn)榧∪馓弁磳?shí)際上是適應(yīng)過(guò)程的關(guān)鍵一步。 Other recovery aids---其它恢復(fù)方法 If you don't think ice baths are for you, there are several other options to aid your recovery. These include: 如果您認(rèn)為冰浴不適合您，還有幾種其它的方法可以幫助您恢復(fù)，包括： Compression tights: Promoting blood circulation and increasing oxygen ?ow to the muscles, compression tights are claimed to aid recovery. Research has found that they decrease post-exercise lactate concentration, helping to ease muscle soreness. 緊身服：促進(jìn)血液循環(huán)，提高肌肉供氧，據(jù)稱(chēng)，緊身服有助于恢復(fù)。研究發(fā)現(xiàn)，緊身服可以降低運(yùn)動(dòng)后乳酸濃度，緩解肌肉酸疼。 Massage: By manipulating muscles through massage, tension and stress is released. Research on this is limited, but a study conducted in 2005 found that massage can help relieve DOMS. 按摩：按摩肌肉，可以釋放緊張和壓力。對(duì)這方面的研究有限，但是一項(xiàng)2005年的研究發(fā)現(xiàn)，按摩有助于緩解延遲出現(xiàn)的肌肉酸痛(DOMS)。 Stretching: This relaxes your muscles and helps release tension post-ride. Only stretch until you feel a slight pull in the muscle and not pain. A study in 2009 claimed that stretching before exercise can cause injury (warming up, however is advisable), so make sure you only stretch out after a workout. 拉伸：拉伸可以放松您的肌肉，有助于釋放訓(xùn)練之后的肌肉緊張。您只能拉伸至略感肌肉伸張，而不是肌肉疼痛。一項(xiàng)2009年的研究聲稱(chēng)，在運(yùn)動(dòng)之前進(jìn)行拉伸可以導(dǎo)致受傷（但是，熱身是有必要的），因此，您應(yīng)該在運(yùn)動(dòng)之后進(jìn)行拉伸。
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