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Perhaps you already heard about the benefits of ice baths. Actually they're one of the most effective ways to reduce delayed onset muscle soreness, perceived fatigue, muscle damage, and inflammation after physical exercise, according to a 2018 meta-analysis of 99 studies looked at the effectiveness of recovery methods.
也许你已经听说过冰块浴的益处。2018年的一篇对99项恢复方法有效性研究的荟萃分析显示，事实上冰块浴是缓解体育锻炼后延迟发作的肌肉酸痛、疲劳感、肌肉损伤和炎症的最有效的方法之一。
But let's be real: It's a total chore to fill your tub up with bags of ice. What's the next best thing? An ice cold shower seems obvious, but are there any benefits of cold showers?
不过我们还是现实点吧：将浴缸装满冰袋可是个苦力活。那么有什么仅次于冰块浴的方法吗？显然是冷水澡，但是冷水澡有什么好处吗？
While it's not quite the same as immersing yourself in icy water (and you won't get the same intended effect), even a few minutes under that cold water can affect how you perform and recover.
尽管冷水澡和将全身浸在冰水中不完全一样（你也不会收到同样的效果），但即使在冷水下冲几分钟也能影响你的表现和恢复情况。
First thing's first: A cold shower pre-workout could do wonders for you, especially when you're, for example, running in the heat. "You feel better, but your body temperature would also be a little bit lower to start the run," which affects how high it might rise during the run, says Doug Casa, Ph.D., Chief Executive Officer of The Korey Stringer Institute. "There's no question that your performance could be better, and that you'll be safer."
首先，在锻炼前冲个冷水澡能产生让你意想不到的效果，尤其是在你打算在热天跑步时。科利・斯金格研究所的首席执行官道格·卡萨博士说：“你会感觉更好，而你开始跑步时体温也会低一点。”他指出，起跑时的体温较低，跑步过程中体温也不会升得过高。“毫无疑问你的表现会更佳，也更安全。”
But you're more likely to crave that cold water post-workout, when it can provide relief for soreness and inflammation and give almost every system in your body a boost, a recent review of the science in The North American Journal of Medical Sciences found. "Jumping in a cold shower immediately after exercise is a great idea, because the faster you get your body temperature down after activity, the better you're going to recover," Casa says.
但是你可能会更渴望在锻炼结束后冲个冷水澡，近日发表在《北美医学杂志》的一篇科学评论发现，锻炼后洗冷水澡能缓解肌肉酸痛和炎症，让身体的各个系统都为之一振。卡萨说：“锻炼后立刻冲个冷水澡是个好主意，因为你在活动后越快把体温降下来，你就能恢复得越好。”
"When you use water to cool your skin, your body can send blood back to important areas like your stomach and your intestines, so you can handle hydration and nutrients better. Then your fatigue will be less later on." explains Casa.
卡萨解释道：“当你用水来给皮肤降温时，你的身体会把血流送到胃肠等重要区域，从而能让你更好地补充水分和营养。然后你的疲劳感就会减少。”
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