The correct cool down procedures will help you to recover faster and avoid injury. Keep reading to see real life examples of professional cool down routines.
Many people dismiss the cool down as a waste of time, or simply unimportant. In reality the cool down is just as important as the warm up, and if you want to stay injury free, it's vital.
Although the warm up and cool down are just as important as each other, they are important for different reasons. While the main purpose of warming up is to prepare the body and mind for strenuous activity, cooling down plays a different role.
Why Cool Down?The main aim of the cool down is to promote recovery and return the body to a pre exercise, or pre-workout level. During a strenuous workout your body goes through a number of stressful processes, muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool down, performed properly, will assist your body in its repair process.
One area the cool down will help with is "post exercise muscle soreness." This is the soreness that is usually experienced the day after a tough workout. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. I remember running a half marathon with limited preparation, and finding it difficult to walk down steps the next day because my quadriceps were so sore.
Post exercise muscle soreness is caused by a number of things. Firstly, during exercise, tiny tears called micro tears develop within the muscle fibers. These micro tears cause swelling of the muscle tissues which in turn puts pressure on the nerve endings and results in pain.
Secondly, when exercising, your heart is pumping large amount of blood to the working muscles. This blood is carrying both oxygen and nutrients that the working muscles need. When the blood reaches the muscles the oxygen and nutrients are used up. Then the force of the contracting (exercising) muscles pushes the blood back to the heart where it is re-oxygenated.
However, when the exercise stops, so does the force that pushes the blood back to the heart. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. This process is often referred to as "blood pooling."
So, the cool down helps all this by keeping the blood circulating, which in turn helps to prevent blood pooling and also removes waste products from the muscles. This circulating blood also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair.
The Key Parts of an Effective Cool DownNow that we know what the cool down does and why it is so important, let’s have a look at the structure of an effective cool down. There are three key elements, or parts, which should be included to ensure an effective and complete cool down. They are;
1. Gentle exercise; 2. Stretching; and 3. Re-fuel.
All three parts are equally important and any one part should not be neglected or thought of as not necessary. All three elements work together to repair and replenish the body after exercise.
To follow are two examples of effective cool downs. The first is an example of a cool down used by a professional athlete. The second is typical of someone who simply exercises for general health, fitness and fun.
Example Cool Down Routines
Example 1: - For the Professional
Example 2: - For the Amateur
Getting serious about your cool down and following the above examples will make sure you recover quicker from your workouts and stay injury free.
If you enjoyed this article, please feel free to forward it to others, make it available from your site or post it on blogs and forums for others to read. All we ask is that this paragraph and URL are included. For more information and articles on stretching, flexibility and sports injury management, visit The Stretching Institute.
Plantar Fasciitis And Its Causes
Plantar Fasciitis is a common athletic foot injury that can impact any athlete whose sport involves intensive use of the feet, especially runners. Internationally recognized sports injury consultant, Brad Walker, takes an in-depth look into Plantar Fasciitis and its causes.Basics of Shin Splints
Shin splints are pains that occur in the lower leg and are caused by soreness and stress on the bones. Brad Walker, an internationally respected stretching and sports injury consultant, discusses the basics and the anatomy of this very common sports injury.Plantar Fasciitis: Symptoms, Treatment, and Prevention
Plantar fasciitis is a common yet painful foot condition, primarily affecting the heel and arch area. This comprehensive guide delves into the symptoms, effective treatments, and preventive measures for plantar fasciitis, offering insights into managing this debilitating condition.