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Contrast therapy after resistance exercise: effects on recovery
RCT showing contrast water therapy (alternating hot/cold) accelerated recovery of muscular strength and reduced perception of muscle soreness after intense resistance training.
Recovery Outcomes
- Strength recovery: 15% faster
- Soreness reduction: 25%
- Optimal: 3-4 cycles of 1 min hot/1 min cold
Practical Protocol
Begin 1-2 hours post-exercise; 3-4 cycles total.
Outcomes
- Strength Recovery Rate15
- Perceived Muscle Soreness-25