Cooling down after a training session is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher, and your blood vessels are dilated. This means if you stop too fast, you could faint or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode. 
 
It’s good to stretch when you’re cooling down because your limbs, muscles, and joints are still warm. Stretching can help reduce the build-up of lactic acid, and lactic acid is what’s responsible for muscle cramping and stiffness. 

What are the benefits of a cool down? 

Helps to remove waste products including Lactic Acid – Lactic Acid is produced in the muscles during intense exercise and is temporary. 
Reduces the potential of DOMs - Delayed Onset of Muscle Soreness. 
Reduces the chances of dizziness or fainting caused by the pooling of venous blood. Blood pooling is a condition that occurs when the vein walls or the valves in the veins of the legs don’t work effectively. This will make it difficult for the blood in the legs to return to the heart. 
Reduces the level of adrenaline in the blood. 
Allows the heart rate to return to its resting rate. We want the heart rate to return to around 60-100 bpm. 

Stretching 

The practice of stretching after exercise is very common, and something that has been performed for years. The reasons for stretching after exercise include: 
 
Reducing muscle soreness 
Reducing muscle stiffness 
 
There are many different types of stretching: 
 
Static 
Active (self-stretch) 
Passive (partner stretch) 
Dynamic 
Active 
Ballistic 
Pre-contraction 
PNF 
 
Foam Roller 
 
Foam rolling is a self – myofascial release technique. It can help relieve tightness, soreness and increase your joint range of motion. 
 
If you’re feeling like your muscles are tight and need to be released then book an appointment with us today. 
Tagged as: cool down, healing, sports
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