Common post-workout habits that gym-goers should avoid.

After a strenuous workout, the sticky, sweaty feeling and heat make many people want to head straight to the shower. However, showering too soon after intense exercise isn't a good option for recovery.

During exercise, heart rate, blood pressure, body temperature, and blood flow to the muscles all increase. The nervous and endocrine systems remain in a stimulated state, according to the health website Healthline (USA).

Gym-goers shouldn't rush to shower immediately after a workout; they should wait at least 15-30 minutes.

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Many scientific guidelines suggest that instead of showering immediately after strenuous exercise, people should wait for their bodies to cool down before showering. This helps protect cardiovascular health, aids muscle recovery, and is better for the skin and immune system.

During and immediately after high-intensity exercise, the heart continues to pump blood vigorously. Blood vessels under the skin dilate to dissipate heat. Core body temperature is higher than at rest. At this time, the best course of action is to rest or take a light walk and stretch to allow heart rate and blood pressure to return to safe levels.

If you change your ambient temperature abruptly by taking a cold or hot shower immediately after exercise, the vasoconstriction reflex can be disrupted, increasing the risk of dizziness, orthostatic hypotension, or general discomfort.

With cold showers, scientific evidence shows that timing is key. Cold showers are sometimes used by athletes to reduce soreness or aid recovery. However, studies show that cold showers immediately after strength training can impair muscle adaptation signals, thus hindering muscle growth goals . This doesn't mean cold showers are bad, but rather emphasizes that for optimal muscle recovery, exercisers should allow their bodies to cool down naturally before showering.

Conversely, taking a hot shower immediately after exercise also carries risks. After a workout, blood vessels are dilated and blood pressure tends to drop. A hot shower will further dilate blood vessels, reducing peripheral resistance and amplifying the drop in blood pressure. This can lead to dizziness, nausea, or even fainting in sensitive individuals. Therefore, instead of taking a very hot shower, it's best to take a warm shower to relax, choose a moderate temperature, and wait until your body has stabilized before showering.

One question that arises is how long you should wait after a workout before showering. There's no standard timeframe that applies to everyone. However, most experts agree that you should wait about 15–30 minutes after finishing a high-intensity workout before showering. This waiting period allows your heart rate and blood pressure to return to near-resting levels, your body temperature to gradually decrease, and your body to enter a recovery state, according to Healthline .

Source: https://thanhnien.vn/thoi-quen-pho-bien-sau-buoi-tap-ma-gymer-can-phai-tranh-185251215002632049.htm