Avoid cold immersion, such as ice baths, within four hours after training sessions aimed at endurance, hypertrophy, or strength, as the inflammation from these workouts is crucial for adaptation. Cold water immersion reduces inflammation and can hinder progress.

Heat can be beneficial immediately after training as it dilates the vascular system, enhancing nutrient delivery to muscles and ligaments.

For strength training, a regimen of three to five compound exercises for three to five repetitions per set, with three to five minutes of rest, performed three to five times a week is effective. This approach allows for significant strength gains without excessive soreness.

Hypertrophy can be stimulated through a broad repetition range of 6 to 30 repetitions, with a recommendation of 10 sets per muscle group per week, emphasizing high volume and going to failure or beyond to stimulate growth.

Endurance can be built while maintaining or even increasing muscle size by incorporating one day of high-intensity interval training (HIIT) each week, such as 90-second all-out sprints followed by rest.

A balanced fitness program can include weight training for strength and hypertrophy, along with cardiovascular training, ensuring functional fitness for everyday activities.

Cold showers post-training do not significantly hinder training effects compared to full cold water immersion, providing some mental benefits without the same metabolic effects.