#ice bath therapy in manly

[primerecovery]

Why Ice Bath Therapy in Manly is Gaining Popularity for Pain Relief

In recent years, the search for effective pain relief methods has led many individuals to explore alternative therapies. One such method that has gained traction is ice bath therapy, particularly in the scenic coastal area of Manly. This therapy, rooted in the principles of hydrotherapy, offers a range of benefits that are drawing attention from athletes, fitness enthusiasts, and those seeking relief from chronic pain.

Understanding Ice Bath Therapy

Ice bath therapy, also known as cold water immersion, involves submerging the body in ice-cold water for a specific period. The practice is believed to decrease muscle soreness, reduce inflammation, and enhance recovery after intense physical exertion. The science behind this therapy is quite compelling. When the body is exposed to cold temperatures, blood vessels constrict, which reduces blood flow to the affected areas. This process helps to minimize swelling and tissue breakdown, ultimately leading to faster recovery times.

Furthermore, after exiting the cold water, the body begins to warm up, causing blood vessels to dilate. This rewarming process increases blood flow, delivering oxygen and nutrients to muscles and tissues that require healing. As a result, many individuals who regularly participate in ice bath therapy report significant improvements in their overall comfort and mobility.

The Rise of Ice Bath Therapy in Manly

The popularity of ice bath therapy in Manly can be attributed to various factors. The region's vibrant fitness community, paired with its proximity to the ocean, makes it an ideal location for such recovery practices. Many fitness centers and wellness facilities in Manly have started incorporating ice bath therapy into their offerings, recognizing the growing demand for effective recovery strategies among their clientele.

Moreover, as social media continues to influence health and wellness trends, success stories from those who have experienced transformative results from ice bath therapy are becoming more prevalent. Athletes, trainers, and fitness enthusiasts are sharing their experiences, encouraging others to explore the potential benefits of cold water immersion. This organic word-of-mouth marketing is instrumental in elevating the profile of ice bath therapy within the community.

The Benefits of Ice Bath Therapy

1. Reduced Muscle Soreness and Inflammation

One of the most significant advantages of ice bath therapy is its ability to alleviate muscle soreness and inflammation. After engaging in intense workouts or physical activities, the body often experiences delayed onset muscle soreness (DOMS). By submerging in an ice bath post-exercise, individuals can reduce the severity of DOMS, allowing for a quicker return to their regular training routines.

Numerous studies have shown that ice baths can effectively decrease markers of inflammation, making them a popular choice among athletes who strive to maintain peak performance levels. The cooling effect helps to limit the extent of muscle damage, enabling individuals to train harder and recover faster.

2. Enhanced Recovery Times

For many athletes, the ability to recover quickly between training sessions is crucial for maintaining performance levels. Ice bath therapy has been shown to enhance recovery times significantly. By incorporating this method into their routine, athletes can maximize their training efforts and minimize downtime due to injury or fatigue.

The cooling effect of ice baths stimulates the body's natural recovery processes. As previously mentioned, the constriction and subsequent dilation of blood vessels promote enhanced circulation. This improvement in blood flow delivers essential nutrients to muscles and tissues, facilitating the healing process and reducing the time needed for recovery.

3. Mental Fortitude and Resilience

Beyond the physical benefits, ice bath therapy can also contribute to improved mental fortitude and resilience. The act of immersing oneself in cold water is undeniably challenging, both physically and mentally. Overcoming the initial shock of the cold can instill a sense of accomplishment and boost confidence.

Many individuals report that regularly participating in ice bath therapy has helped them build mental toughness, which can be beneficial not just in sports but in everyday life as well. The discipline required to endure the discomfort of cold water can translate to other areas, fostering a mindset geared toward overcoming obstacles.

4. Improved Sleep Quality

Another noteworthy benefit of ice bath therapy is its potential to enhance sleep quality. Proper recovery is essential for overall well-being, and sleep plays a crucial role in this process. Individuals who engage in ice bath therapy often report improved sleep patterns, which can be attributed to the body’s ability to relax more effectively post-immersion.

The cooling effect of ice baths can help lower core body temperature, signaling to the body that it is time to rest. As a result, individuals may find it easier to fall asleep and stay asleep, leading to a more restorative night's rest.

Incorporating Ice Bath Therapy into Your Routine

For those interested in trying ice bath therapy in Manly, there are several ways to safely incorporate this practice into their routine. Many fitness centers offer dedicated ice bath facilities, making it easy for individuals to experience the benefits without the need for a home setup.

It is essential to start slowly and gradually increase the duration of immersion. Beginners may begin with shorter sessions, lasting just a few minutes, before working up to longer durations as their bodies acclimate to the cold. Additionally, consulting with a fitness professional or coach can provide valuable insights on how to integrate ice bath therapy effectively into a broader recovery strategy.

Safety Considerations

While ice bath therapy can offer significant benefits, it is crucial to approach it with caution. Individuals with certain medical conditions, such as cardiovascular issues or cold sensitivity, should consult with a healthcare professional before engaging in cold water immersion.

It is also important to listen to your body during the process. If discomfort becomes overwhelming or if you experience any adverse reactions, it is advisable to exit the ice bath immediately. Gradual exposure and proper safety measures will help ensure a positive experience.

Conclusion

The growing popularity of ice bath therapy in Manly reflects a broader trend toward embracing innovative recovery methods that prioritize overall well-being. As individuals seek effective solutions for pain relief and improved performance, the benefits of ice bath therapy become increasingly clear. With its ability to reduce muscle soreness, enhance recovery times, foster mental resilience, and improve sleep quality, this therapy stands out as a valuable addition to any fitness routine.

As more people in Manly discover the transformative effects of ice bath therapy, it is likely that this trend will continue to gain momentum. Whether you are an athlete striving for peak performance or someone looking to enhance your overall health, exploring the benefits of ice bath therapy could be a life-changing decision. For those seeking recovery options, Prime Recovery offers resources and guidance to help you on your journey toward optimal health and well-being.

[art-of-manliness]

Podcast #483: What Really Works for Exercise Recovery?

In the past few years, sports recovery has become a big business. Elite athletes and weekend warriors alike are spending lots of time and money on things like cryotherapy, float tanks, foam rolling, and supplements in order to feel better, push themselves harder, and gain an edge over the competition. But does any of this stuff actually do anything?  My guest today spent a year investigating the science of exercise recovery. Her name is Christie Aschwanden and she’s the author of Good to Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery. We begin our show discussing what exactly athletic “recovery” is and why the recovery business has been booming recently. Christie and I then dig into several different recovery modalities from drinking Gatorade, to taking ice baths, to foam rolling, and the science, or the lack thereof, behind their effectiveness. We end our conversation discussing what actually works best for exercise recovery (hint: you do it every night and it’s free), whether you should spend your money on things like cryospas, and whether recovery methods can still be beneficial, even if they’re largely based on the placebo effect.  Show Highlights * Defining “recovery” from an athletics/exercise perspective * How the emphasis on recovery has changed in the last few decades  * Why the science of recovery is hard to study  * How Gatorade came to be (and does it really do anything?) * The truth on hydration   * What does the research say on the benefits of cold therapy? * What about heat exposure? * The role of stress on recovery  * Do float tanks really work?  * Why ritualizing your recovery — even if not necessarily backed by science — has benefits  * The risks of over-training  * The bottom line on all these recovery modalities  Resources/People/Articles Mentioned in Podcast * Get Stronger by Improving Your Post-Workout Recovery * A Beginner’s Guide to Trigger Point Release (aka Foam Rolling) * How Your Climate-Controlled Comfort is Killing You  * How to Nail Your Pre- and Post-Workout Nutrition * The James Bond Shower: A Shot of Cold Water for Health and Vitality * How Bad Do You Want It? * A History of Exhaustion * The Patriots’ Use of Float Tanks Leading to the Super Bowl * Nap Like Salvador Dali * Unleash the Power of the Nap * What Every Man Should Know About Sleep  * 22 Ways to Get a Better Night’s Sleep Connect With Christie Christie’s website  Christie on Twitter  Christie’s new podcast, Emerging Form Listen to the Podcast! (And don’t forget to leave us a review!) Listen to the episode on a separate page. Download this episode. Subscribe to the podcast in the media player of your choice. Recorded on ClearCast.io Podcast Sponsors Topo Athletic. Shoes that are actually shaped like your feet, and made for any activity you can dream up. Comes with a risk-free 30-day guarantee. Get 10% off your first pair by going to topoathletic.com/manliness and using the code “manliness” at checkout.  Ten Thousand Short. Your new workout shorts. From cross-training, to running, to weightlifting, these shorts can do anything. Four-way stretch means you’ll be comfortable, no matter what you’re doing. Save 20% by visiting tenthousand.cc and using promo code AOM.  Indochino. Every man needs at least one great suit in their closet. Indochino offers custom, made-to-measure suits for department store prices. Use code “manliness” at checkout to get a premium suit for just $359. Plus, shipping is free.  Click here to see a full list of our podcast sponsors. Read the Transcript Coming soon! The post Podcast #483: What Really Works for Exercise Recovery? appeared first on The Art of Manliness. http://dlvr.it/QzB1gH

[aion-rsa]

The Simpsons Season 32 Episode 19 Review: Panic on the Streets of Springfield

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This The Simpsons review contains spoilers.

The Simpsons Season 32 Episode 19

The Simpsons Season 32, episode 19, ” Panic on the Streets of Springfield,” is one of the most pointed parodies the series has crafted in a while. It takes on pre-teen angst with the dry iced wit of an 80s anti-Brit-pop band. But it also follows a slow, sad slide into anguished irony.

I was looking for a laugh, then I found a laugh, and heaven knows I’m miserable now. My head hangs heavy with the pain of laughter. Not only does the episode strip Lisa of what appears to be perfectly suitable accompaniment for a life of lonely elitism, it also makes us all rethink Slapify. It may offer Millennial rock at Baby Boomer prices, but it teaches Lisa good taste is a curse.

The spiky haired, middle child is very picky about her music. After hating everything she hears, Slapify suggests music for people who hate everything, and the top artist is Quilloughby and his band The Snuffs. This is a stand-in for Morrissey, lead vocalist and lyricist for the Smiths, very thinly veiled behind a shroud of the Cure and Joy Division. The Snuffs’ shows have been called “A three-hour dance party in a freshly dug grave.” They made depression hummable for alienated teenagers in the 1980s. With hits like “How Late Is Then,” “What Difference Do I Make?” “Simon has a birthmark,” and “Everyone is horrid except me and possibly you,” they made parents wonder if their kids would ever get out of therapy.

The band’s sardonic brand of radical vegetarianism turned “The flesh that comes with cheese is proof of your moral disease” into an anthem. Lisa falls in love with “Hamburger Homicide,” and her descent is expertly choreographed. The lyrics are inspired sub-genre satire. “Every day I draw my bath and pray I will drown,” Quilloughby sings, and the audience gleefully wishes him the utmost success. The songs were co-written by the episode’s writer Tim Long, and Bret McKenzie of Flight of the Conchords.

Benedict Cumberbatch is sublime as Quilloughby. He brings out the true ennui behind the lyrical content. He sees Springfield as very much like his own town, “dismal, and nothing good will ever come from it.” Cumberbatch and Yeardley Smith deliver devious comic chemistry. Ralph establishes the innate self-involved, exclusivity in the brightest kid in his class. “Lisa doesn’t like it when other people talk,” he notes. So, when Quilloughby dropkicks Ned Flanders’ pileous affectations into the pews with “facial hair is not a substitute for personality,” they bond like two Sideshow Bobs.

Lisa’s lines take on the bite of an eight-year-old, “Every day you wave your wand, but nothing magical happens,” she tells the Springfield Elementary School band conductor. This pleases the nihilistic phantasm, “I enjoyed that and I enjoy nothing,” but doesn’t play well with the administration. Skinner calls in Homer and Marge over concerns Lisa has become “poetically world-weary.” This is a very Simpsons kind of observation. It cuts to the quick with a finely skewered edge of self-awareness.

The principal’s seen this before, which means he’s had an opportunity to misjudge it in the past. Skinner recognizes Lisa’s black booties as an emo cry, which he blames the current popularity of music of the past. Music is an easy scapegoat on The Simpsons. “Making teenagers depressed is like shooting fish in a barrel,” Bart observed in the “Homerpalooza” episode from 1996.

Bart is having his own problems with Lisa’s new friend, though he is clueless, a perennial problem he usually skateboards around. Bart believes he’s “the drumstick in the chicken bucket” he calls his friends and therein lies his destruction. Nelson plays right into it: of course he stays up night thinking of how fresh Bart keeps those old tired pranks.

Read more

TV

The Simpsons Acknowledges Continuity Watchdogs with an Online Easter Egg

By Tony Sokol

The school bully gets in quite a few good lines, which push the narrative. He dismisses the lunch special tacos’ meatless replacement because “mushrooms are chairs for frogs.” When he hears there are little pieces of bacon between the Shiitake, he almost tearfully exclaims “this taco had a mom.” This perfectly encapsulates Lisa’s dilemma. The entire school laughs as Lisa, even Miss Hoover, who has probably been waiting for this moment.

Dr. Hibbert is now voiced by Kevin Michael Richardson, who has been playing smaller roles since 2009. Tonight, the affable physician ladles out bad news to Homer. His sugar is up, and his testosterone is down. Homer now has to face harsh realities. Something he has historically run away from, usually shrieking. He will never get to be an NFL quarterback who is really an international superspy. Hibbert prescribes a drug, but Homer gets hooked on the commercial he has to sit through before listening to instructions. There are only two things the real men of Springfield believe can boost manliness: weapons and trucks, and guns don’t come with ultimate torque. The triple XL 550 won’t be found in any medical journals, but reading journals is one of the leading causes of lowered testosterone.

Marge is a different person this episode. She’s not out of character, and reacts wholly within the defined role, but she is uncharacteristically hard-lined. This is the first time she is not an enabler. She has zero tolerance for the triple XL 550. One of best visual sequences is when we see Marge banging her head against the wall in its infrared. Not only does she force Homer to accept she’s more a truck guy than he’ll ever be, spouting the definition of torque, but tells him she’s “dealing with an actual problem.” Marge also makes Lisa swallow her bitter pill in a very familiar way. One of the earliest episodes dealt with sadness and music, and the saddest kid in grade two fought for her right to sorrow then too.  

Though Quilloughby is credited as the product of Lisa’s fractured psyche, he’s really more like Jojo Rabbit’s imaginary friend slumming on Evergreen Terrace. In his lifelong quest to disconnect with society, Morrissey went from the Socialist Red Wedge to the Great Replacement Theory. Watching Lisa lose her idealized relationship slowly dissemble actually softens the blow we should get from the reveal. She’d already begged Quilloughby “don’t ruin it,” so I won’t spoil the ending, but it would have been more devastating to have Winston Churchill surrender without warning.

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I know there is nothing more tiresome than gratitude, but “Panic on the Streets of Springfield” appreciably defies expectations. The Simpsons is on a roll this season, mixing light comedy with deeper character developments. Arcs have sunk into darker areas, and the conclusions consistently temper the sweetness with subversive ambiguity. Tonight, Lisa learns she should listen to people, one out of five times, and her mother will always be waiting on the other end of her slammed door. Marge lets Homer keep truckin’. The episode is surprisingly warm, and almost depressingly funny.

The post The Simpsons Season 32 Episode 19 Review: Panic on the Streets of Springfield appeared first on Den of Geek.

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[naturecpw]

The James Bond Shower: A Shot of Cold Water for Health and Vitality

As a kid, I was a big James Bond fan. Saw all the movies and read all the books. One thing I noticed about the book version of James Bond was that every time he took a shower, he would start off with the water nice and hot, and then turn it down to cold for the last few minutes. Perhaps this little detail of Bond’s personal bathing regimen was a subtle way for Ian Fleming to illustrate Bond’s Scottish ancestry, as this type of shower is commonly known as a “Scottish Shower.” Who knows.

Being an impressionable kid, I started doing it too. I didn’t know the proper name for this type of shower, so I just called it the “James Bond Shower.” Taking a shower that started hot and ended cold proved to be quite invigorating. It woke me up and added a bit of pep to my step throughout the day. I’ve continued the practice of the James Bond Shower into adulthood. Along the way, I’ve discovered that cold water baths have been used for centuries as a way to treat various ailments and that modern studies lend credence to the health claims associated with this age old treatment.

Below we give a brief rundown on the benefits of the James Bond Shower.

Watch the Video

A Brief History of Cold Water Therapy

“Nothing like sitting in an ice cold bath with nothing but my bare bum in it while reading the latest Dickens novel to invigorate and enliven the senses. Tally ho!”

James Bond wasn’t the first to enjoy the benefits of a shot of cold water. In ancient times, hot water was a luxury. People had to live near a hot springs in order to enjoy the comfort of a hot bath, so for most of human history people bathed in cold water. But even when the Ancient Greeks developed heating systems for their public baths, they continued bathing in cold water for the health benefits.

The Spartans, hard-asses that they were, felt hot water was for the weak and unmanly. When they did take baths (which was, like, once a year) they used only cold water because they thought it tempered the body and made it vigorous for ass kicking.

During the first century, Finnish folks would sweat it out in saunas and then jump into an ice cold lake or stream, a pastime which is referred to as “avantouinti” or “ice hole swimming” and is still enjoyed by modern Finns and others wild and woolly Scandinavians.

Many cultures incorporated a cold water dousing into their religious ceremonies. Some Native American tribes would alternate between sitting in a sweat lodge and jumping into an icy river or snow bank. Ancient Russians also took frequent plunges into ice cold rivers for health and spiritual cleansing. Japanese practitioners of Shinto, both in ancient and modern times, would stand under an icy waterfall as part of a ritual known as Misogi, which was believed to cleanse the spirit.

In the 1820s, a German farmer named Vincenz Priessnitz started touting a new medical treatment called “hydrotherapy,” which used cold water to cure everything from broken bones to erectile dysfunction. He turned his family’s homestead into a sanitarium, and patients flocked to it in the hope that his cold water cure could help them. Among his clientele were dukes, duchesses, counts, countesses, and a few princesses to boot.

Priessnitz’s hydrotherapy soon spread to the rest of Europe and eventually to the United States. Celebrities and other famous folks took to it, like, well, a duck to water and helped popularize the cold water cure with the masses. For example, Charles Darwin (a chronically sick guy and owner of an awesomely manly beard) was a huge proponent of hydrotherapy. The first hydrotherapy facility opened up in the U.S in 1843, right when the sanitarium craze hit America. By the the end of the 19th century, over 200 hydrotherapy/sanitarium resorts existed in the U.S., the most famous being the Battle Creek Sanitarium founded by John Harvey Kellogg. You know. The guy who invented corn flakes. And believed in the awesome power of enemas and a “squeaky clean colon.”

The popularity of hydrotherapy began to decline in the 20th century as many in the medical field moved to drugs to treat illnesses. As doctors concentrated on conventional medicine, more holistic methods began to be seen as quackery. While hydrotherapy was prescribed less and less to cure illnesses, doctors continued to use it to treat injuries such as strained muscles and broken bones. You’ll find athletes today taking ice baths to speed their recovery from injuries and intense workouts.

Benefits of Cold Water Showers

While doctors may no longer instruct their patients to take a cold bath and call them in the morning, a shot of cold water can still impart real health benefits:

1. Improves circulation.

Good blood circulation is vital for overall cardiovascular health. Healthy blood circulation also speeds up recovery time from strenuous exercises and work. Alternating between hot and cold water while you shower is an easy way to improve your circulation. Cold water causes your blood to move to your organs to keep them warm. Warm water reverses the effect by causing the blood to move towards the surface of the skin. Cold shower proponents argue that stimulating the circulatory system in this way keeps them healthier and younger looking than their hot water-loving counterparts.

2. Relieves depression.

Lots of great men from history suffered bouts of depression.  Henry David Thoreau is one such man. But perhaps Thoreau’s baths in chilly Walden Pond helped keep his black dog at bay. Research at the Department of Radiation Oncology at Virginia Commonwealth University School of Medicine indicates that short cold showers may stimulate the brain’s “blue spot”– the brain’s primary source of noradrenaline — a chemical that could help mitigate depression. I guess a bout of the blues isn’t so bad after all.

3. Keeps skin and hair healthy.

Hot water dries out skin and hair. If you want to avoid an irritating itch and ashy elbows, turn down the temperature of your showers. Also, cold water can make your manly mane look shinier and your skin look healthier by closing up your cuticles and pores.

4. Strengthens immunity.

According to a study done in 1993 by the Thrombosis Research Institute in England, individuals who took daily cold showers saw an increase in the number of virus fighting white blood cells compared to individuals who took hot showers. Researchers believe that the increased metabolic rate, which results from the body’s attempt to warm itself up, activates the immune system and releases more white blood cells in response.

5. Increases fertility.

Trying to become a dad? Cold showers are good for your little swimmers. Your testes aren’t meant to get too hot; that’s why they hang outside your body. Sperm counts decrease when the temperature of a man’s testes increases. Experiments done in the 1950s showed that hot baths were an effective contraceptive. Men who took a 30 minute hot bath every other day for 3 weeks were infertile for the next six months. More recently, the University of California at San Francisco did a study with men who were exposed to 30 minutes of “wet heat” (hot baths and such) a week. When the men cut this exposure out, their sperm count went up by 491%, and their sperm’s motility improved as well. While switching from a hot to cold shower may not have as dramatic an effect, if you’re trying to create some progeny, it surely won’t hurt.

6. Increases energy and well-being.

Every time I end a shower with cold water, I leave feeling invigorated and energized. Your heart starts pumping, and the rush of blood through your body helps shake off the lethargy of the previous night’s sleep. For me, the spike in energy lasts several hours. It’s almost like drinking a can of Diet Mountain Dew, minus the aspartame. And while it hasn’t been studied, many people swear that cold showers are a surefire stress reducer. I’m a believer.

Getting Started with Cold Water Showers

If you’ve spent most of your life taking hot showers, suddenly turning the dial in the other direction can be a big shock to the system. I took a break from the James Bond Showers for a few months. When I decided to get started again with them, my heart almost jumped out of my chest, and I nearly passed out from hyperventilating when the cold water hit my body. Too much, too soon.

My suggestion (based on personal experience) is to gradually decrease the temp of the water so your body can adjust.

Which reminds me, some people with certain conditions should avoid cold showers because of the shock to the body’s system. If you have the following conditions, you’ll have to harness your inner 007 another way:

Heart disease. If my normal, healthy heart felt like it was about to explode, imagine how a diseased heart will feel.

High blood pressure. The contraction in your blood vessels caused by cold water could cause a stroke. Apparently.

Overheated or feverish. Your blood vessels need to dilate in order to release heat. Cold water causes them to constrict.

Okay. If you’re healthy enough for a James Bond Shower, here’s how it’s done.

1. Start off with the hot water.

2. Wash your hair with some Pinaud Elixir shampoo, just like 007.

3. When you’re ready to rinse, just turn it down to cold. Bond would spend a few minutes under the cold water, meditating about a lost love or on how awesome his job is.

4. As you walk out the shower, kill the hitman that’s been hiding in the closet using nothing but a towel and a Scotch tumbler.

5. Say a pithy one liner; proceed to put on tux.

You’ll start seeing the benefits right after the first shower, and it only gets better as you continue. While cold water showers won’t give you the charm or skills of 007, you’ll feel like a new man.

https://www.artofmanliness.com/articles/cold-shower-benefits/

[healthnotion]

Podcast #483: What Really Works for Exercise Recovery?

In the past few years, sports recovery has become a big business. Elite athletes and weekend warriors alike are spending lots of time and money on things like cryotherapy, float tanks, foam rolling, and supplements in order to feel better, push themselves harder, and gain an edge over the competition. But does any of this stuff actually do anything? 

My guest today spent a year investigating the science of exercise recovery. Her name is Christie Aschwanden and she’s the author of Good to Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery. We begin our show discussing what exactly athletic “recovery” is and why the recovery business has been booming recently. Christie and I then dig into several different recovery modalities from drinking Gatorade, to taking ice baths, to foam rolling, and the science, or the lack thereof, behind their effectiveness. We end our conversation discussing what actually works best for exercise recovery (hint: you do it every night and it’s free), whether you should spend your money on things like cryospas, and whether recovery methods can still be beneficial, even if they’re largely based on the placebo effect. 

Show Highlights

Defining “recovery” from an athletics/exercise perspective

How the emphasis on recovery has changed in the last few decades 

Why the science of recovery is hard to study 

How Gatorade came to be (and does it really do anything?)

The truth on hydration  

What does the research say on the benefits of cold therapy?

What about heat exposure?

The role of stress on recovery 

Do float tanks really work? 

Why ritualizing your recovery — even if not necessarily backed by science — has benefits 

The risks of over-training 

The bottom line on all these recovery modalities 

Resources/People/Articles Mentioned in Podcast

Get Stronger by Improving Your Post-Workout Recovery

A Beginner’s Guide to Trigger Point Release (aka Foam Rolling)

How Your Climate-Controlled Comfort is Killing You 

How to Nail Your Pre- and Post-Workout Nutrition

The James Bond Shower: A Shot of Cold Water for Health and Vitality

How Bad Do You Want It?

A History of Exhaustion

The Patriots’ Use of Float Tanks Leading to the Super Bowl

Nap Like Salvador Dali

Unleash the Power of the Nap

What Every Man Should Know About Sleep 

22 Ways to Get a Better Night’s Sleep

Connect With Christie

Christie’s website 

Christie on Twitter 

Christie’s new podcast, Emerging Form

Listen to the Podcast! (And don’t forget to leave us a review!)

Listen to the episode on a separate page.

Download this episode.

Subscribe to the podcast in the media player of your choice.

Recorded on ClearCast.io

Podcast Sponsors

Topo Athletic. Shoes that are actually shaped like your feet, and made for any activity you can dream up. Comes with a risk-free 30-day guarantee. Get 10% off your first pair by going to topoathletic.com/manliness and using the code “manliness” at checkout. 

Ten Thousand Short. Your new workout shorts. From cross-training, to running, to weightlifting, these shorts can do anything. Four-way stretch means you’ll be comfortable, no matter what you’re doing. Save 20% by visiting tenthousand.cc and using promo code AOM. 

Indochino. Every man needs at least one great suit in their closet. Indochino offers custom, made-to-measure suits for department store prices. Use code “manliness” at checkout to get a premium suit for just $359. Plus, shipping is free. 

Click here to see a full list of our podcast sponsors.

Read the Transcript

Coming soon!

The post Podcast #483: What Really Works for Exercise Recovery? appeared first on The Art of Manliness.

Podcast #483: What Really Works for Exercise Recovery? published first on https://mensproblem.tumblr.com

[culturallynumb]

Exercises in Longevity

By David Sharp

Vitality and longevity are two basic human wants, that any reasonable person would hope to have and, as we get older, we all age over time, but the key to long-term vitality and longevity is to age well. Sure, modern medicine can keep you alive, but it's the quality of life that counts, and that is achieved by a.) accumulating less damage (i.e. from smoking, drinking, working long hours and generally living unhealthily), and b.) being smart and proactive about your health and wellbeing (i.e. eating a reasonable diet, exercising regularly, being able to relieve stress and getting a good night's sleep).

On the market today, you'll find a great many products and services that promote long-term vitality and longevity, such as CBD oil, or cryotherapy sessions - but, while these are effective and worthwhile, they cost money - something that we don't have a substantial amount of to explore health and wellbeing resources with. But, there are legitimate alternatives - that aren't costly and are relatively easy to implement into your daily life (with minimal planning required, so you can begin as soon as you like). These include the alkaline diet, a deep-breathing technique, as well as the 'James Bond Shower', all of which promote good health and supports your immune system.

The Alkaline Diet

Of the many diets recommended to us by doctors and nutritionists, the alkaline diet has garnered much attention and acclaim as a simple, easy-to-adopt, yet revolutionary smart diet. The idea behind the diet is to reduce the body's acidity by reducing the daily intake of acidic foods, in favour of alkaline-forming foods, such as lemons, grapefruit, cucumber, brown rice, Lima beans and coconuts, as well as drinks such as almond milk, redbush tea and ionised alkaline water. For a breakdown of alkaline foods to consider, Energise for Life has provided a fantastic list of alkaline versus acidic and 'neutral' foods.

As noted in a Self.com piece on the alkaline diet, it is important to have a good balance of nutrients in any diet - and therefore you do not have to abandon all acidic foods (such as chicken or eggs), therefore the optimal alkaline diet would typically be alkaline heavy, supplemented by nutritious acidic foods (many nutritionists recommend an 80% alkaline, 20% acidic balance).

Marie Claire reports that an alkaline diet can counteract "arthritis, diabetes and cancer, as well as slowing the ageing process," and that "the diet can improve energy levels and memory and help prevent headaches, bloating, heart disease, muscle pain and insomnia. Alkaline foods are easier for the digestive system to break down and therefore vitamins and minerals are more easily absorbed." In addition, 'The Alkaline Diet: An Evidence-Based Review', Authority Nutrition sets out a comprehensive and helpful guide to the rationale behind the diet.

Just Breathe!

Stanislav Grof, a twentieth century Czech psychiatrist, explored breathing techniques purely for the purposes of exploring alternative psychiatric treatments, as well as meditation and consciousness expansion. Grog had previously experimented with psychedelics, and developed holotropic breathing as a means of achieving a psychedelic state - without psychedelics. In brief, holotropic breathing is simply a series of controlled deep breaths, typically at a slightly increased pace than a normal rhythm of breathing.

An account (from Reset.Me) detailed the experience of holotropic breathing during one of Grof's breathing seminars, writing "I’m not used to breathing like this and after a couple of minutes I feel my body start to tingle. I keep breathing. Soon my whole body feels like it’s buzzing, a pleasant vibration that begins to distract me. The euphoria tempts me to take it further, but I slow my breathing, content with this physical sensation. The feeling begins to fade and I ask my guide to help me to my feet so I can use the restroom. My conscious state certainly feels non-ordinary; my gait is unsteady and though my vision seems fairly unaffected, my surroundings appear as if I have just woken up from a dream."

Wim Hof, a Dutch practitioner of breathing techniques, championed holotropic breathing and developed his own Wim Hof Method (seen in the video below), which consists of 25 deep breaths, followed by a period of no inhilation, then a large inhalation, held and then released. The Wim Hof Method, which has been the subject of numerous academic studies, increases the body's alkaline level as a result of increased oxygenation, which is considered to signicantly support the body's immune system. Hof, an eccentric owner of several world records, has made one of his missions in life to present the benefits of holotropic breathing, as a means of fighting both physical and mental illness.

The James Bond Shower

As well as his breathing method, Wim Hof is also a strong advocate of cold water therapy, which leads us to the James Bond Shower, which is an ideal starting point for beginners. A great feature by the Art of Manliness on the James Bond Shower notes that the  use of ice baths and cold showers extends from Ancient Greece all the way to modern Scandinavia. The James Bond novels noted the James Bond Shower as a conventionally hot shower to start off with, followed by a few minutes of freezing water.

According to Medical Daily, a daily cold shower can have a wide range of benefits, including "improve circulation by encouraging blood to surround our organs, which can then help combat some problems of the skin and heart. As cold water hits the body, it's ability to get blood circulating leads the arteries to more efficiently pump blood, therefore boosting our overall heart health, according to Dr. Joseph Mercola, a natural health expert. It can also lower blood pressure, clear blocked arteries, and improve our immune system." The report also states that cold showers can benefit hair and skin, aid muscle recovery, combat stress and depression, as well as facilitating weight loss (through longer cold water sessions).

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Why Ice Bath Therapy in Manly Is the Ultimate Recovery Solution

In recent years, the concept of recovery has taken on a new dimension, especially within the realms of sports and fitness. Among the myriad of recovery techniques available, ice bath therapy has emerged as a frontrunner, particularly in scenic locations like Manly. As athletes and fitness enthusiasts alike seek effective ways to enhance their recovery, the benefits of ice bath therapy in Manly are becoming increasingly recognized. This article delves into the mechanisms, advantages, and personal experiences surrounding this chilling yet invigorating method.

The Science Behind Ice Bath Therapy

To appreciate the efficacy of ice bath therapy, one must first understand its physiological underpinnings. When the body is immersed in cold water, a series of responses are triggered. Primarily, the cold causes vasoconstriction, which is the narrowing of blood vessels. This process helps to reduce inflammation and swelling, thereby alleviating muscle soreness. As the body warms up upon exiting the cold water, vasodilation occurs, allowing fresh blood to flow to the muscles. This influx of oxygenated blood is essential for healing and recovery.

Furthermore, ice bath therapy is believed to affect the body’s nervous system by reducing pain perception and promoting a state of relaxation. This is particularly useful for athletes who often experience not only physical strain but also mental fatigue. The combination of cold exposure and subsequent warming can lead to an overall sense of rejuvenation, making ice bath therapy a holistic approach to recovery.

In a world where physical performance is often measured by metrics and statistics, the anecdotal evidence surrounding ice bath therapy should not be overlooked. Numerous sports professionals have lauded the benefits of this recovery method, with many claiming it significantly improves their training outcomes. In Manly, local athletes have embraced this technique, often sharing their personal stories of transformation and enhanced performance.

Benefits of Ice Bath Therapy in Manly

Enhanced Recovery Times

One of the most compelling reasons to consider ice bath therapy is its capacity to accelerate recovery times. Athletes participating in high-intensity training or competitions often find themselves grappling with muscle fatigue and soreness. Regular exposure to cold water can mitigate these issues, allowing them to return to their training regimens more swiftly. This benefit is particularly crucial for those training for events or competitions, where every day counts.

Improved Circulation and Metabolism

Ice bath therapy also plays a vital role in improving circulation and metabolism. The cycle of vasoconstriction and vasodilation stimulates blood flow, ensuring that nutrients and oxygen reach the muscles efficiently. This increased circulation not only aids in muscle recovery but can also enhance overall metabolic function, which is beneficial for athletes looking to improve their body composition and performance metrics.

Mental Toughness and Resilience

Engaging in ice bath therapy is not solely a physical challenge; it is also a mental one. The very act of submerging oneself in cold water requires a degree of commitment and mental fortitude. Athletes who regularly partake in this therapy often report an increase in mental toughness, which translates into their sport. Overcoming the initial shock of the cold can instill a sense of accomplishment and resilience, useful traits for any competitive athlete.

Community and Camaraderie in Manly

In Manly, ice bath therapy is not just an individual pursuit; it is also a community activity. Many locals gather at the beach to participate in group ice baths, fostering a sense of camaraderie and support. This social aspect enhances the overall experience and allows individuals to share their recovery journeys. The shared goal of improving performance and well-being fosters connections that enrich the local sporting culture.

Personal Experiences with Ice Bath Therapy in Manly

Personal stories often provide the most compelling evidence of a method's efficacy. Jane, a local triathlete, recalls her transformative experience with ice bath therapy. After struggling with post-race muscle soreness, she decided to give it a try. Initially, the cold was daunting, but she quickly found that the immediate relief outweighed the discomfort. “I felt like I could tackle my next training session with renewed vigor,” she shares, emphasizing how ice bath therapy became a cornerstone of her recovery routine.

Similarly, Tom, a surfer and fitness enthusiast, found that regular ice baths significantly improved his performance in the water. “The cold water helps me recover faster, and I feel more alert and ready for my next session,” he explains. His experience echoes the sentiments of many who have integrated ice bath therapy into their lives, illustrating the profound impact it can have on both physical and mental aspects of performance.

How to Incorporate Ice Bath Therapy into Your Routine

For those looking to add ice bath therapy to their recovery regimen, it is essential to approach it with care. Starting with shorter durations, around five to ten minutes, is advisable, gradually increasing time as your body acclimates to the cold. It is also vital to consider the temperature of the water; while it should be cold enough to elicit a response, it should not be so frigid as to cause discomfort or numbness.

Finding a suitable location is another consideration. In Manly, the local beaches offer a perfect backdrop for this recovery method. The combination of the ocean's natural coldness and the stunning views can make the experience not only beneficial but also enjoyable. Many individuals find that the serene environment enhances the therapeutic aspects of the ice bath, promoting relaxation and mindfulness.

Conclusion

In a world where recovery techniques abound, ice bath therapy in Manly stands out as a remarkable solution for athletes and fitness enthusiasts alike. The science supporting its benefits, coupled with personal anecdotes of transformation, underscores its efficacy as a recovery tool. From enhancing recovery times to fostering mental resilience, the advantages are numerous and impactful. As more individuals in Manly embrace this chilling yet invigorating practice, it is clear that ice bath therapy is not just a trend but a vital component of a comprehensive approach to health and performance. By integrating this method into their routines, athletes can unlock their potential and elevate their performance to new heights.

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Ice Bath Therapy: A Natural Remedy for Chronic Pain Relief

Chronic pain is a condition that affects millions of individuals worldwide, significantly impacting their daily lives and overall well-being. While various treatment options exist, many individuals are turning to more natural remedies to alleviate their discomfort. Among these remedies, ice bath therapy has emerged as a popular choice, particularly for those seeking a scientifically-backed approach to recovery. This article delves into the benefits and methodologies of ice bath for pain relief , offering insights into its effectiveness for pain relief.

Understanding Ice Bath Therapy

Ice bath therapy, also known as cold water immersion, involves submerging the body in ice-cold water for a specified duration. Typically, temperatures range from 10 to 15 degrees Celsius (50 to 59 degrees Fahrenheit). The concept is rooted in the physiological response the body has to cold exposure. When the body is subjected to cold water, blood vessels constrict, reducing blood flow to the affected areas. This process, known as vasoconstriction, helps to minimize inflammation and swelling, particularly in sore muscles and joints.

The application of ice baths in recovery has been supported by numerous studies. Research indicates that cold water immersion can effectively reduce muscle soreness following intense workouts. It is believed that the cold temperature aids in flushing out metabolic waste products, such as lactic acid, thus accelerating the recovery process. By incorporating ice baths into their routine, athletes and fitness enthusiasts can enhance their performance and mitigate the risk of injury.

The Science Behind Ice Baths

The efficacy of ice bath therapy is backed by scientific research, making it a reliable option for those seeking relief from chronic pain. When the body experiences cold exposure, several physiological changes occur. Firstly, the cold temperature triggers the release of endorphins, the body's natural painkillers. This release not only helps alleviate pain but also promotes a sense of well-being.

Moreover, cold exposure can activate the sympathetic nervous system, leading to an increase in adrenaline and noradrenaline levels. These hormones play a crucial role in reducing pain perception and enhancing the body's overall resilience to stress. As a result, individuals who regularly engage in ice bath therapy often report heightened energy levels and improved mental clarity, contributing to their ability to cope with chronic pain.

Another noteworthy aspect of ice baths is their potential to improve circulation. After exiting the cold water, the body undergoes a process called rewarming, during which blood vessels dilate, promoting increased blood flow to tissues. This process not only aids in delivering essential nutrients to damaged tissues but also facilitates the removal of waste products, further supporting recovery.

Benefits of Ice Bath Therapy for Pain Relief

1. Reduction of Inflammation

One of the primary benefits of ice bath therapy is its ability to reduce inflammation. Chronic pain often stems from ongoing inflammation in the body. By exposing the affected areas to cold water, ice baths can help to constrict blood vessels and decrease blood flow. This, in turn, minimizes swelling and inflammation, leading to a decrease in pain levels.

2. Enhanced Recovery After Exercise

For individuals engaged in regular physical activity, ice bath therapy serves as a powerful recovery tool. After intense workouts, muscles can become sore and fatigued due to microscopic tears that occur during exertion. Ice baths can expedite the recovery process, allowing athletes to return to their training regimens more quickly. By integrating ice baths into their post-workout routine, individuals can experience less soreness and improved overall performance.

3. Improved Sleep Quality

Chronic pain can disrupt sleep patterns, leading to increased fatigue and decreased quality of life. Ice bath therapy may offer a solution to this issue. The release of endorphins during cold exposure can promote relaxation and help individuals unwind after a long day. As the body cools down post-bath, it can signal to the brain that it is time to rest. Enhanced sleep quality can significantly impact pain perception and overall well-being.

4. Cost-Effective and Accessible

Unlike many pharmaceutical treatments, ice bath therapy is a cost-effective option that can be easily implemented at home or in recovery centers. With the right setup, individuals can create their own ice baths or utilize facilities that offer this therapy. This accessibility makes it a practical choice for those seeking relief from chronic pain without incurring significant expenses.

How to Safely Practice Ice Bath Therapy

While ice bath therapy offers numerous benefits, it is essential to approach it safely to avoid potential risks. Here are some guidelines to consider:

1. Start Slowly

For those new to ice baths, it is advisable to start slowly. Begin with shorter durations, such as 2 to 3 minutes, and gradually increase the time as your body becomes accustomed to the cold. Over time, many individuals work up to 10 to 15 minutes in the ice bath.

2. Monitor Your Body's Response

Pay close attention to your body's reactions during and after the ice bath. If you experience any adverse effects, such as excessive shivering or numbness, it is crucial to exit the bath immediately. Listen to your body and adjust the duration and temperature according to your comfort level.

3. Stay Hydrated

Cold exposure can lead to increased urination and potential dehydration. It is essential to remain hydrated before and after your ice bath sessions to support your body's recovery process.

4. Consider Professional Guidance

If you have specific health concerns or chronic pain conditions, it may be beneficial to consult with a healthcare professional before starting ice bath therapy. They can provide personalized recommendations and ensure that this therapy aligns with your overall treatment plan.

Conclusion

Ice bath therapy stands as a promising natural remedy for chronic pain relief, offering a host of benefits that can significantly enhance recovery and overall well-being. By harnessing the power of cold exposure, individuals can experience reduced inflammation, improved recovery after exercise, and better sleep quality. With its scientific backing and accessibility, ice bath therapy is an appealing option for those seeking a holistic approach to pain management.

At Prime Recovery, individuals can explore ice bath therapy alongside a range of other recovery treatments, all designed to help them perform at their best. As more people recognize the advantages of this therapy, ice baths are likely to become a staple in the realm of pain relief and recovery practices.