Simple Guide To Cooling Down

Cooling down your body post a rigorous workout is equally important as a warm up before the exercise, to reduce risk of injuries. Like you do warm ups to prepare your mind and body for a thorough workout, you need to cool down post the exercise routine to recuperate and bring your body back to the condition it was prior to the workout.

Benefits of cooling down
Cooling down prevents DOMS (Delayed-Onset Muscle Soreness) or Post-Exercise Muscle Soreness which is experienced the day after a strenuous workout. Cooling down also brings back your breathing and heart rate to normal and thus prevents dizziness and pain resulting from a stressful workout.

Waste products such as lactic acid accumulate inside the body during a rigorous workout. Moreover, hormones like adrenaline and endorphins are released into the circulatory system, which lead to sleepless nights and restlessness. A workout session should be followed by a cool down process to flush out these toxins. Besides, if you stop your workout abruptly, blood amasses in your muscles which result in cramps and swelling of the muscles. This is termed as ‘blood pooling’. You must gradually reduce the intensity of your exercise to bring back the blood circulation to normal.

In addition, a cool down session after your workout also prepares your mind and body for the next workout session.

Process of cooling down
For a complete restoration of your body and mind, the cooling down process should be carried out in three steps as outlined below.

Gentle Exercise – The initial cooling down phase comprises of reducing the intensity of the exercise you performed previously. For instance, if you have been running, reduce the intensity by speeding down to jogging and follow it up by walking. Do not start walking immediately following a running exercise. Gradually reducing intensity of your exercise will help lower your heart rate.

Stretches – Once you have gradually lowered the intensity of your exercise, follow it up by stretching all your muscles, mainly the ones you have been working on. Each stretch should last for at least 8 seconds. While reducing exercise intensity, the muscles tend to shorten and become shorter even than their original length. Permanent shortening of these muscles will lead to a decrease in their flexibility. Only stretching can avoid the muscles from shortening permanently. Standing on your toes for 30 seconds with your arms held above the head and eventually relaxing, results in a good complete body stretch. Follow this up with lying on your back on the ground while breathing in and out deeply.

Re-fuel – Just like your body requires energy from food before a rigorous workout, your body needs sustenance after the workout too. Consume foods rich in minerals and carbohydrates (fruits, vegetables, grains, nuts, dairy products and cereals) and drink plenty of water.

Dedicate about 10 to15 minutes for the gentle exercise and stretches. This helps in bringing down the muscle temperature and the perspiration rate as a result of which your skin will start to feel cool. Prevent yourself from feeling dizzy, nauseated and worn out by following the above simple guide to cooling down.

By: Kya

Article Directory: http://www.articledashboard.com

If you would like to book a Personal Trainer in Wanda Beach for a free Bootcamp Sydney session, visit Boot Camp in Sydney.