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What does cooling-down mean?Cooling down is the term used to describe an easy, full-body exercise that will allow the body to slowly transition from an exercise mode to a non-exercise mode. Depending on the intensity of the exercise, cooling down can involve a slow jog or walk, or with lower intensities, stretching can be used. Cooling down helps release lactic acid in the muscles, reduces the chance of sore muscles and allows the heart rate to return to its resting rate. A cool down will also allow the person to mentally transition to a non-exercise state. Cool downs should involve a gradual yet continuous decrease in exercise intensity (i.e. from a hard run to an easy jog to a brisk walk), stretching, and rehydration. Durations can vary for different people, but 5-10 minutes is considered adequate.
Which exercises are included as cooling down exercise?
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.
Cool Down Routines
Example 1: - For the Professional
- 10 to 15 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
- Include some deep breathing as part of your easy exercise to help oxygenate your system.
- Follow with about 20 to 30 minutes of stretching. Static stretching and PNF stretching is usually best
- Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.
Example 2: - For the Amateur
- 3 to 5 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
- Include some deep breathing as part of your easy exercise to help oxygenate your system.
- Follow with about 5 to 10 minutes of stretching. Static stretching and PNF stretching is usually best.
- Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.
Once you've cooled off, this is an excellent time to stretch the muscles you've used during the workout. Stretching can help relax the body and increase flexibility. Make sure you hold each stretch for 15-30 seconds. Some common stretches
What are the benefits of cooling-down?
During aerobic exercise, peripheral veins, particularly within muscle dilate to accommodate the increased blood flow through exercising muscle. The skeletal-muscle pump assists in returning blood to the heart and maintaining cardiac output. A sudden cessation of strenuous exercise may cause blood to pool in peripheral dilated veins and the heart must beat faster and harder to adequately oxygenate the body and maintain blood pressure. A cool-down period allows a more gradual return to venous tone, and allows a gradual decline in heart rate that reduces stress on the organ.
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."
- Helps the heart rate and respiration slow down gradually
- Helps avoid dizziness or fainting, which sometimes happens when exercise is stopped suddenly and blood pools in the legs
- Allows your muscles time to recover and repair for the next workout
- Helps your muscles get rid of waste products such as lactic acid
- Helps you end your workout on a good note
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