Learn why cooling down is essential after exercise and the importance of cooling down after hard workouts for adequate recovery.
Why cool down after exercise
While training hard running, virtually all the available resources are in use. Your body is prepared for this strain after a proper warm-up.
As warming prepares the body for the strain of running, the purpose of cooling down is to bring the body back to normal as efficiently as possible. It is a necessary preparation for the next workout. A gradual decrease in heart rate gives blood vessels time to constrict again and blood pressure to return to normal.
The intensity when you cool down should be so low that you do not create more waste products in the muscles, and the heart rate should be at a level for necessary recovery. The blood cleanses waste products, and hormones, proteins, and white blood cells repair muscles.
Cooling down after hard training causes the heart rate to decrease gradually. Stretching the muscles prevents sore muscles and injuries. Performing stretching exercises can lead to muscle tension, so save the stretching after running when the muscles are warm and elastic.
How to cool down after exercise
Have a transition from running to stretching with jogging with very low intensity, and walk a bit at the end. How long you should run down depends a bit on the intensity of the workout. After hard intensity training, you can cool down for 5-10 minutes. Enter 2-3 ascent runs at the end.
Perform exercises such as knee lifts and heel kicks, with 2-4 repetitions on each activity.
Cooling down after more challenging workouts and runs can be as necessary as recovery and warm-up. The warm-up prepares the body for running, while cooling down prepares the body for the next exercise.
Walking a few minutes after a hard workout is an absolute minimum. Having a gradual reduction in intensity after the exercise is essential. It is also possible to tailor how you run down, considering the intensity of completing the workout.
- 3-5 minutes of easy jogging and walking
- 5-10 minutes of exercises for increased mobility
- 5-10 minutes of stretching
- Training with hard intensity
- Jog down for 5-10 minutes. Alternate between walking and jogging
- 3-5 minutes wherever you go
- 5-10 minutes of stretching
- Jog down after long walks
- walk for 10 minutes
- 5-10 minutes stretching
- cool down after the competition
- 5-10 km run: 10 minutes where you walk and jog
- Marathon: 10 minutes where you walk
Cooling down is vital for the body to return to normal as quickly as possible so that recovery begins. When you cool down after hard workouts, the blood cleanses waste products in the muscles and can help you recover faster before the next exercise.
Stretching after the workout makes the muscles more flexible and can help wounds and bruises to heal faster.