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Taking a cold Bath - How to take a cold Bath? Doctors 医生建议，我们不应该洗热水澡，甚至在冬天。在冬天，我们每天洗澡应该使用冷水，即普通的自来水。洗澡的水不必是冰冷的。我们可以看到我们大多数是在冬季举办集市和神圣的洗澡节。在开始时，我们大多数一看到冷水就发抖，但是，一旦养成冷水浴的习惯后，您就会克服这种恐惧。 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. 最简单的冷水浴方法是首先将水泼到头上。您可能看见过人们在河里洗澡时首先是将头部浸入水中。如果您在洗澡时淋湿您的头部，热量从头向下传递至身体，并通过脚底流失。但是，如果您先淋湿您的脚和腿，或身体的下半部分，身体的热量则通过头部流失。从健康的角度看，这是不应该发生的。您不应该急于完成沐浴。用您的手掌，摩擦身体的不同部位。这样，您可以充分地享受您的沐浴过程。不断地摩擦，扩张和激活身上的毛孔。通过这些毛孔，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体。用毛巾摩擦是彻底摩擦您的皮肤，而不是擦去您身上的水分。在冷水浴之后，身体会产生热量，您应该立即穿上温暖的衣物，否则，冷风会使您受到很大的伤害。 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. 冷水浴具有许多热水浴不具备的好处。热水浴不是完全令人满意是。在热水浴之后，我们马上开始颤抖。使用热水洗澡，血液循环不能到达皮肤的最表层。另外，血细胞在表皮附近变弱，而冷水浴，在此处是加强。当接触冷水时，我们的皮肤开始收缩。降温导致的皮肤收缩可以舒缓身体，效果恰似身体按摩。偶尔一次温水浴也很好，但是它不应该成为一种定期的习惯。 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. 当我们用冷水洗澡时，血液循环可以加速；我们可以在洗澡时感觉到。有趣的是，当我们进行冷水浴时，我们的身体会经历一种内在的温暖，这是由于血液快速流动造成的。 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。冷水浴不会使您生病，但是，对已经得病的人是有害的。一般说来，用冷水或在河里洗澡的人可以享受比他人更好的健康。 洗冷水澡的好处 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. 冬天又来了！这可能是或可能不是好消息，取决于您的居住地。无论住在赤道上或南北极附近，您肯定在某一时刻经历过寒冷。您曾否在寒冷中颤抖，而您的朋友似乎没当一回事？您曾否希望人在室外却不用担心如此寒冷？如果是这样，请打开您家浴缸的水龙头，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. 有时，您不得不通过地狱才能到达天堂。这个原理可以应用于抵御严寒。冰浴或冷水浴，有助于提高您的身体抵抗寒冷天气的能力，还有助于您在高强度运动之后的恢复。您可能在电影或其它资料上看到过，健美运动员在完成训练之后会进行冰浴。您是否想过为什么？在训练之后，血液可以清除运动产生的废物，比如乳酸。冷水浴可以收缩您的血管，使它们变得更细。在冷水中坐浴5分钟之后，由于体内的血流量减少，您的身体将感到麻木。当您出浴后，随着血管的缓慢扩张，新鲜血液的流量不断加大。这些新鲜血液将清除您肌肉中的废物，缩短您的恢复时间。 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. 冷水浴还可以帮助您延长抵御更低温度的时间。这个训练相当简单，试一下吧。为了抵御低温而冷水浴，恰似以毒攻毒。幸运的是，非常管用。比如，为了防止冻伤，登山者将手插入雪中。由于他们身体的其他部位是温暖的，可以增加流向他们双手的血液。更大的范围也同样适用，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肤表层，冷水浴可以使您从心理上和生理上抵御您曾经无法忍受的低温。 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. 冷水浴应该持续5-10分钟。您必须接触和适应寒冷。您会感到呼吸困难，您的本能试图使您摆脱寒冷。但是，为了获得冷水浴的好处，您应该忍受痛苦。 （译者：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. 在骑行或比赛之后，把您的各个部件放在冰浴桶里冻一下的想法，可能并不诱人，但是，对于许多专业自行车队来说，冰浴是他们赛后停靠的第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. 用于缓解延迟出现的肌肉酸痛(DOMS)和炎症，人们认为冰浴可以加速肌肉恢复过程，但是其后的真相还不太清楚。 Keep your cool---维持您的低温 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. 冰浴是通过减少您的神经冲动而起作用---降低您对疼痛的感觉---降低酶流向肌肉的速度，缓解当您的肌肉修复高强度运动造成的微创损伤时出现的肿胀和炎症。理论上，冰浴可以加速恢复过程。 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. 研究并非总是和理论一致。一项2007年的研究发现，冷水浸没对运动员的肌肉疼痛，肿胀或功能没有任何好处。但是，该实验使用的水温是1°C至5°C，根据Jonathan Leeder，英格兰运动学院的运动生理学家，最佳水温是10°C至15°C。更低的温度具有负面影响，因为您的身体为了自身保护趋于“停车”状态。 “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. “冷水浸没可以在比赛或训练的第2天减低高强度运动的生理压力，”英国赛道自行车队的Leeder说。“但是，这种压力是肌肉适应或修复自身的信号，它是增强肌肉所必需的。”因此，阻止这一过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.” 有些运动员是热水浴在先，冷水浴在后，但是，几乎没有证据证明这是有益的。“这叫做收缩疗法，但是，我们没有发现它可以加速肌肉恢复，即使运动员经常感到它是有作用的，”Leeder说。“这可能是安慰剂效应，或我们还无法测量收缩疗法所起的作用。” 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. 尽管您可能喜欢在长途骑行之后泡个热水澡，Leeder警告说这可能具有负面影响。“提高温度可以使血液加速流向受损的肌肉纤维，具有促炎作用。”一项2008年发表在《国际运动医学期刊》的研究已经证实了这一点，该研究还发现当运动员连续数天高强度训练时，冰浴可能有助于恢复。“当您隔天需要上强度时，冷水恢复技术可以缓解疼痛和炎症，”Leeder说。 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，达不到效果。“低温没有机会渗透到发生生理压力的肌肉核心部位，”Leeder说。比较好的是浸泡在浴缸，或更深的容器之中。“冰浴最好是使用移动式垃圾桶，因为在您腿部之上，1.5m水位产生的压力可以提高冷水的影响，”他说。 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. 您自己尝试一下，注水，加冰块于深桶之中，使用温度计测量水温，介于10°C至15°C之间，为了深冷您的肌肉，您应该坚持10分钟。但是，只有当隔天骑行长途或长距离时，您才需要这样做。另外，聆听您疼痛的身体，停止训练休息一天，因为肌肉疼痛实际上是适应过程的关键一步。 Other recovery aids---其它恢复方法 If you don't think ice baths are for you, there are several other options to aid your recovery. These include: 如果您认为冰浴不适合您，还有几种其它的方法可以帮助您恢复，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. 紧身服：促进血液循环，提高肌肉供氧，据称，紧身服有助于恢复。研究发现，紧身服可以降低运动后乳酸浓度，缓解肌肉酸疼。 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，可以释放紧张和压力。对这方面的研究有限，但是一项2005年的研究发现，按摩有助于缓解延迟出现的肌肉酸痛(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，有助于释放训练之后的肌肉紧张。您只能拉伸至略感肌肉伸张，而不是肌肉疼痛。一项2009年的研究声称，在运动之前进行拉伸可以导致受伤（但是，热身是有必要的），因此，您应该在运动之后进行拉伸。
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