While many people dismiss cooling down after exercising saying it is simply unimportant or a waste of time, in truth cooling down is as important as warming up. Additionally, to avoid injury, cooling down after exercising is vital. After undertaking strenuous exercise such as running, it is vital to allow the breathing and heart rate to lower gradually to a relaxed level where one can talk at ease. Aerobic exercises that are light like simple indoor cycling or walking come in handy as they allow one to hydrate. Cooling down assists the breathing and heart rate to go back to normal, avoids dizziness and fainting, assists the muscles in preparing for subsequent exercises and it helps in the removal of waste products like lactic acid from muscles.
Successfully cooling down
For successful cool down, carry out low intensity exercises for about 10 minutes then follow the exercises with a stretching schedule. An effective cooling down process requires three elements for total circulation system restoration. The three elements include stretching, re-fueling and gentle exercising. These three elements are vital and none of them should be seen as unnecessary or ignored. They work mutually to replenish and repair the body after exercising. Nausea, worn out feelings and dizziness signify inappropriate cool down. Exercisers can carry out their current exercise and gradually slow down the intensity. Alternatively, they can walk briskly or jog for some minutes while ensuring that all these exercises are less in intensity compared to previously performed exercises.
Stretching
Stretches should be held for about 30 seconds while comfortable breathing involving breathing in through the nose and breathing out via the mouth is maintained. After the heart rate lowers, stretch all the other major muscles with each stretch lasting for about 8 seconds. Have longer stretches and even repeat stretches for muscles that are feeling sore. Have calf muscle stretches especially after running to avoid the start of cramps when training. Lunge stretching assists in stretching of groin muscles, increasing flexibility between the legs. It also avoids the pulling of muscles around the groin region when training. After a tremendous work out, it is also important to stretch out the quadriceps, back, shoulders, triceps and obliques.
The final part of cooling down after exercising involves re-fueling. The way the body requires proper nutrition before exercising to fuel the various activities carried out, is the same way it requires nourishment after exercising to build muscles. If time is taken for proper cooling down after strenuous exercise, one is less prone to muscle strain and injury.
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