ترجمة

Thursday, June 14, 2018

9:13 PM

The Effect of Cold Water Immersion On Recovery



Today we will talk about the CWI (cold water immersion) therapy recently it becomes one of the popular recovery protocol in swimming field. Before I talked more about the CWI let me give a small introduction about the recovery.

 Recovery is one of the most important things in training, it used to minimize the risk of overtraining, injuries and it boost the enhancement process for the muscles tissues. And it becomes so important during the hard training or competition to sustain an optimal state of performance (Mair SD, Seaber AV, Glisson RR, Garrett WE 1996).

Consequently, we came up with many recovery protocols like massage therapy, foam rolling, compression garments, hyperbaric oxygen therapy, electrical stimulation, whole-body vibration and water immersion therapy (including: cold water, warm water, and contrast bathing).

When I planned to write in this topic I found out many mixing opinions and studies about the effect of CWI therapy for recovery in general and more specific studies about swimming, in my opinion, we need more specific studies in this topic to proof the effect of CWI therapy.

Cold water immersion (CWI), otherwise known as ice-baths, plunges pools and cold water therapy is a recovery process involving the immersion of the body into cold water (≤15˚C/59˚F) immediately after exercise in an attempt to enhance the recovery process (Bleakley, C., McDonough, S., Gardner, E., Baxter, G.D., Hopkins, J.T., & Davison, G.W. 2012).

In a study for Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015) on The Effect of Post-Exercise Cryotherapy on Recovery, in this study they test the effectiveness of CWI by measuring different factors:

Tuesday, June 12, 2018

5:35 PM

Swimming and Flu



Swimming and Flu

Research has shown that those who practice swimming moderately are less susceptible to influenza than the average person and also swimmers who perform a really hard training are vulnerable to the flu, such as those who do not swim because of the length and strength of the workout that leads to reducing the efficiency of some immune functions for a period of a few hours to a few days. This gives the opportunity for viruses to invade the body. While this is not directly related to the performance of the circulatory system and metabolic processes and muscle performance, but the immune system is very important for every swimmer when there is a weakness in it the swimmer is vulnerable to the flu and when the swimmer is sick he will be unable to perform, training and competition optimally. Fortunately, however, there are many measures that can be taken to significantly reduce body infection must be done as a habit. The immune system depends heavily on nutrition. The best swimmers in the world know that there is moderate nutrition and no swimmer in life reached high levels without eating large amounts of vegetables and fruits and a balanced diet that provides the necessary support for the immune system. Sleep is also important to support the immune system.