WEBVTT 00:00:00.607 --> 00:00:03.078 Sauna or ice bath after the gym? 00:00:03.391 --> 00:00:06.488 Start with your goal: relaxation, another event soon, 00:00:06.401 --> 00:00:08.233 or building muscle over time. 00:00:08.493 --> 00:00:10.937 Those goals can lead to different choices. 00:00:11.711 --> 00:00:14.515 Cold water immersion can help some people feel 00:00:14.428 --> 00:00:16.833 less sore after exercise. 00:00:17.146 --> 00:00:19.883 But feeling better tomorrow and getting the most 00:00:19.797 --> 00:00:23.373 muscle growth from repeated training are different outcomes. 00:00:23.659 --> 00:00:25.944 Recovery needs more than one score. 00:00:26.703 --> 00:00:30.066 Trials of cold immersion immediately after repeated strength 00:00:29.966 --> 00:00:33.476 workouts have found smaller muscle growth responses. 00:00:33.803 --> 00:00:36.207 That does not prove every cold shower is 00:00:36.120 --> 00:00:38.232 a problem, but it is a reason to 00:00:38.145 --> 00:00:41.216 question an automatic post-lifting ice bath. 00:00:41.968 --> 00:00:44.293 A sauna adds heat and sweating. 00:00:44.606 --> 00:00:47.810 A lower scale reading afterward mainly reflects fluid 00:00:47.723 --> 00:00:50.460 loss, not a special fat loss result. 00:00:50.787 --> 00:00:54.124 After a hot Bali workout, give cooling down 00:00:54.037 --> 00:00:57.254 and rehydration priority before adding more heat. 00:00:58.003 --> 00:00:59.781 You can also choose neither. 00:01:00.094 --> 00:01:04.244 Meals, fluids, sleep and manageable training still matter. 00:01:04.610 --> 00:01:08.426 For heat or cold sessions, use supervision, avoid 00:01:08.340 --> 00:01:11.397 alcohol and never make discomfort a competition. 00:01:12.187 --> 00:01:15.111 The full comparison below includes a decision table 00:01:15.011 --> 00:01:18.628 for strength days, repeated events and relaxation. 00:01:18.954 --> 00:01:22.491 Choose around your goal and health circumstances, rather 00:01:22.404 --> 00:01:25.315 than collecting the most extreme recovery routine.