Garcia C A, da Mota G R, Marocolo M
Department of Sport Sciences, Human Performance and Sport Research Group, Federal University of Triângulo Mineiro, Uberaba, Brazil.
Int J Sports Med. 2016 Jul;37(8):619-24. doi: 10.1055/s-0035-1565200. Epub 2016 May 2.
We evaluated the effectiveness of cold water immersion on recovery of performance (i. e., the ability of repetitively performing a physical test) in rugby players acutely and 12 h later. 8 male rugby union players (23±4.7 years; 176.9±4.5 cm; 87.5±8.6 kg) performed a rugby-specific exercise protocol (40 min) followed by recovery strategies: cold water immersion (8.9±0.6°C; 9 min with 1 min out of water, repeated twice) or control (players remained seated for 20 min) in a random order. The players underwent performance tests (countermovement and 30 s continuous jumps and agility T) at 4 time points: at baseline, immediately after rugby-specific exercise, post-recovery strategies and 12 h later. The performance of the agility and countermovement jump test were not different between cold water immersion and control immediately post rugby-specific exercises and 12 h thereafter. However, the 30 s continuous jump test performance decreased immediately but increased 12 h later after cold water immersion compared with control. Perception of recovery was better in the cold water immersion group compared with controls post 12 h exercise. Cold water immersion improves 30 s continuous jump performance, total quality recovery and seems to be an easy and practical tool for coaches and players, especially during congested periods of the season when fast recovery (~12 h) for the following activity is essential.
我们评估了冷水浸泡对橄榄球运动员急性及12小时后运动表现恢复（即重复进行体能测试的能力）的效果。8名男性橄榄球联盟球员（23±4.7岁；176.9±4.5厘米；87.5±8.6千克）进行了一项特定于橄榄球的运动方案（40分钟），随后采用恢复策略：冷水浸泡（8.9±0.6°C；浸泡9分钟，出水1分钟，重复两次）或对照组（球员静坐20分钟），顺序随机。球员在4个时间点进行了运动表现测试（反向运动和30秒连续跳跃以及敏捷性T测试）：基线时、特定于橄榄球的运动后立即、恢复策略后以及12小时后。在特定于橄榄球的运动后立即及12小时后，冷水浸泡组和对照组在敏捷性和反向运动跳跃测试中的表现没有差异。然而，与对照组相比，冷水浸泡后30秒连续跳跃测试表现立即下降，但12小时后有所提高。与对照组相比，冷水浸泡组在运动12小时后的恢复感知更好。冷水浸泡可提高30秒连续跳跃表现、总体恢复质量，对于教练和球员来说似乎是一种简单实用的工具，尤其是在赛季繁忙时期，此时快速恢复（约12小时）以进行后续活动至关重要。
