When you finish your exercise session do you cool down? Its easy when you finish a session to just stop. You have completed what you needed to do - job done right?
If you don't cool down you could be missing out a vital part of your exercise session. In terms of recovery after exercise, cooling down will help:- Prevent blood from pooling in the muscles that have been working
- Gradually bring your heart rate down
- Prevent yourself from fainting as you will help ensure your brain receives enough blood.
- Can help reduce the lactic acid levels
- Prevents stiffness in your muscles
If you have been doing an exercise session such as running, swimming, cycling, you are likely to have been pumping your arms / legs / body in a repetitive way. Suddenly stopping that movement can be a bit of a shock for your muscles and they can seize up, that can be painful and leave you feeling like you are going to aching for days.
You are also missing out on an opportunity to increase your flexibility, which has a range of benefits for your body - as discussed in a previous post.
What does a good cool down consist of?
A good cool down should include;
SourcesYou are also missing out on an opportunity to increase your flexibility, which has a range of benefits for your body - as discussed in a previous post.
What does a good cool down consist of?
A good cool down should include;
- A progressive reduction in the intensity of activity
- Stretching
By progressively reducing the intensity of your activity, you will gradually reduce your heart rate. While you were exercising, your body would have been increasing the blood flow to the muscles you were working. As you gradually reduce the intensity, your body will adapt the blood flow around your body - this will prevent fainting or dizziness.
The most logical way of doing this is to carry on with the exercise you are doing gradually reducing the intensity. If you were cycling you might lower your gears so it is easier to pedal then gradually reduce the speed you are turning the pedals. If you were running you might gradually slow to a walk. However, even simply walking to keep on moving after most exercise types would be beneficial.
Once you have reduced your heart rate and started normalising your blood flow, your body will be an ideal condition to stretch (assuming you have't injured yourself during exercise!).
Not only can you stretch out the muscles you have been using, to reduce stiffness you can take the opportunity to increase your flexibility across your whole body.
During the warm up, I advised to do stretches in an upright position, when cooling down, I reward yourself with stretches where you can sit down :). During the cool down you can use a stretching technique that helps improve your flexibility. When you stretch you should push the stretch to a depth where you can feel the muscles stretching but its isn't painful. Hold this position for 8-10 seconds, then ease off the stretch a little for a few breaths then go back into it. Again hold it for 8-10 seconds before easing off for a few breaths. Go into the stretch for a final time holding for 8-10 seconds then come out of the stretch fully. Each time you resumed the stretch, you should have noticed you were able to go a little deeper. Ensure you continue to breathe steadily throughout the process and go into and come out of stretches slowly, especially if your head goes below the level of your heart or upside down!
In a future post, I am going to talk about the benefits of a post workout massage.
http://www.yourfitnessfaq.com/why-is-it-important-to-warm-up-and-cool-down-in-a-workout.html
Photo by Autumn Goodman on Unsplash
