Most of us are probably aware of the benefits of sipping a protein shake or using a massage gun when it comes to post-workout recovery, but how much do you know about the benefits of a shower after breaking a sweat? Taking a shower is such an ingrained part of our routine after exercise that most of us don’t give its benefits a second thought beyond cleanliness – yet, it’s a highly powerful tool for muscle recovery.
As well as supporting muscle recovery, a shower helps you to physically and mentally recharge ahead of your next session. So why not invest in one that will take your bathroom experience to the next level? Mira’s high-tech showers allow you to customise your shower to exactly what your body needs – from the water temperature to the intensity of pressure. Here’s everything you need to know to achieve the optimum post-workout shower.
Shower duration
How long you need to wash for will largely depend on how sweaty your workout has left you. While research shows that the average Briton washes for around eight minutes each time, you can use the Mira Showers app to track the length of time it’s taking you to freshen up – and also how much water you’re using, if the environment and bills are on your mind.
One thing is for sure, when you’re hopping in the shower following morning exercise and need to leave the house pronto, you don’t want to be waiting longer than necessary for the temperature to be optimum. The Mira Opero shower features Mira HydroGlo technology that lights up when the water hits your chosen temperature, while the Mira Sport Max electric shower features a multi-mode shower head for four different spray modes.
Another perk of the Sport Max is that its patented Airboost technology amplifies the power of the water flow by up to 30% without using any extra water – so you can be in and out in no time. Additionally, Mira’s app also allows you to control some models with your voice, via your smart speaker, so you can get things moving as you peel off your gym kit.
Temperature
A steamy shower is not only tempting after a chilly outdoor run or swim, but it can soothe muscle tension, regulate your body temperature, and help you wind down for bed. Hotter temperatures bring benefits for the mind too, by stimulating your brain’s production of the mood-boosting hormone oxytocin. Although, in terms of skin and hair health, it’s still best to stick to a lukewarm range of 37C to 38C degrees.
On the other hand, there’s evidence that blasting your body with cold water can be beneficial for reducing post-workout pain and stiffness – known as delayed onset muscle soreness. One study found that cold water immersion immediately after exercise could accelerate fatigue recovery. Think of a cold shower like having a trendy ice bath in the comfort of your bathroom.
So what’s the optimum temperature for a post-workout wash? The answer is to harness the best of both worlds – known as “contrast therapy”. This method is made ultra-seamless with the Mira Activate with ColdBoost shower. Feeling warmed up enough? Just tap its digital display and the temperature will be safely lowered – depending on the setting, ranging from “beginner” to “expert” – for a specified period of time.
Pressure
As anyone who has tried to wash under a weak flow will know, satisfying water pressure is essential. Depending on how you’re feeling after training, you may want to indulge in a gentle warm down, or go for as much power as possible – found by researchers to lead to a quicker wash and therefore potentially more environmentally friendly.
Just as your gym instructor encourages you to “listen to your body”, the Mira Switch shower head allows you to do the same in your bathroom. It features four spray settings to choose from – saturate, soak, stimulate and soothe – and has dermatological accreditation from the Skin Health Alliance.
Depending on your shower setup, it may also be worth considering a handheld shower head so that you can wash specific parts of your body more quickly. This is a great option if you need a speedy, less-intensive rinse after a lighter yoga or pilates class.
Toiletry ingredients
It’s also worth paying attention to the products you use as part of your bathroom experience. Before you get wet, try “dry brushing” your limbs – experts believe it can increase circulation, something research has found to help boost post-exercise recovery.
What’s more, look out for certain ingredients in everything from your shower gel to your shampoo. There’s evidence that epsom salts can ease delayed onset muscle soreness, while – as well as making your bathroom smell divine – research shows that eucalyptus has a pain-relieving effect, while lavender can help you wind down after an evening training session.
Once you’ve dried off, apply a post-workout balm, cream or gel to the areas you’ve worked – such as your glutes or triceps. There is evidence that products containing the ingredient menthol can provide temporary pain relief to muscles and joints, while research has also found methyl salicylate to have a similarly soothing effect.
Ambience
The overall ambience of your bathroom is a vital part of your post-workout routine. While pretty tiles, sleek hardware and luscious plants make an aesthetically pleasing bathroom space, the correct shower head can elevate your post-workout recovery experience to a whole new level. The luxurious Mira Beat 25cm Deluge shower head, which mimics rainfall, can be used to create a spa feel. And make sure you fit your shower to the right height so that you can reach everything you need and avoid hunching over. While the average shower height is 2 metres, you should install it at least 30cm above your head.
And if you want to really reward yourself after slipping off your gym gear, why not create a truly personalised experience with the Mira Mode shower unit. It comes complete with an LED digital dial that gives you precise temperature control for your perfect shower.
