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Actor Chris Hemsworth uses ice baths as part of his fitness routine, trainers said.
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Ice baths help reduce pain and restore muscles from strenuous exercise.
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To build muscle, avoid ice immediately after training. This can interfere with muscle repair.
“Tall” star Chris Hemsworth has a regular ice bath to promote muscle recovery from intense training, but according to his personal trainer, timing is to maximize muscle building. It is the key of.
Luke Zocchi, a longtime personal trainer for Chris Hemsworth and head trainer for Centr, a fitness app for Hemsworth, said he was careful to avoid the common mistake that actors jump right after training. Time it.
“If your main goal is to build muscle, you don’t want to have an ice bath right after training. Going straight into the ice bath after lifting heavy objects reduces your profits. You can, “Zokki told the insider.
According to a 2019 study, immediate cryotherapy after exercise may impede the ability of muscles to repair using protein, slowing their ability to grow larger and stronger.
However, other evidence suggests that ice baths may be beneficial in preventing excessive muscle damage and flushing lactic acid to relieve pain. As a result, some athletes swear on an ice bath to help them get back to the gym early.
By waiting at least four hours after training, Zokki says, you can enjoy the benefits of ice bathing without disrupting muscle growth.
According to him, Hemsworth’s routine usually involves an ice bath for about 3 minutes at a time in the morning before training, followed by a 15-20 minute post-workout sauna. He can alternate between hot and cold, but he should start with the sauna for best results, he added.
Weightlifting training helps build muscle, so Hemsworth looks like a superhero, but according to Zokki, strategic ice and sauna treatments are the key to keeping him in top shape.
“You have to do a lot of work, but you grow and grow in recovery,” he said. “Older me and Chris are more focused on recovery than ever before.”
Read the original Insider article
