Cooling down is the term used to describe an easy exercise that will allow the body to gradually transition from an exertional state to a resting or near resting state. 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 remove lactic acid which can cause cramps and stiffness[1] [2]and allows the heart rate to return to its resting rate. Contrary to popular belief, cool down does not appear to reduce delayed-onset muscle soreness.[3]
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Procedure
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.
Heart rate
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.
Other terms
The term warming down is sometimes used to refer to the same process.[4]
See also
References
- ^ Bale P, James H (1991) Massage, warmdown and rest as recuperative measures after short term intense exercise. Physiotherapy in Sport 13: 4–7.
- ^ Weltman A, Stamford BA, Fulco C (1979) Recovery from maximal effort exercise: lactate disappearance and subsequent performance. Journal of Applied Physiology 47: 677–682.
- ^ Law RYW and Herbert RD(2007) Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial. The Australian Journal of Physiotherapy 53: 91–95.
- ^ Rusty Smith: Warming Up & Cooling Down Make for a Better Workout
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