Always remember to cool down after exercising. Save my name, email, and website in this browser for the next time I comment. A cool down is an essential part of a workout and can last from three to 10 minutes. A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. why is it so important to cool down after an exercise? Lots of people have a hunch that pushing a little further is the only part of a great workout session. Well, the purpose of cooling down after an exercise is to allow your heart rate and breathing to go back to normal. Your breathing is also affected when you exercise. Part of a total performance swimming plan is recovery and the cool down exercises that you do after working out. Important Benefits You might be tempted to skip your post-workout cool down, but there are several reasons that cooling down is important. Cooling down can help minimize the effects of DOMS. What is the importance of properly cooling down and how does it benefit me if i were to start doing a proper cool down? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. A great workout session that you complete wholeheartedly improves your well-being and increases your confidence. The importance of a cool down immediately after a workout cannot be emphasized enough. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2, The Benefits of a Cool Down After Exercise, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. According to personal trainers and fitness experts, setting aside a few minutes post workout to stretch out muscles is a healthy habit. Cooling down after exercise is in fact as important as workout and warm ups. Whether it is a routine workout or a session where you test your limits, it causes your heart rate to increase. At the end of a workout session, you should slowly let your heart rate return to normal. Your cool down is a great opportunity for you to reflect on your accomplishment and give yourself credit for the hard work you did during the workout. Aerobic exercise, also known as cardiovascular exercise, leads to a substantial increase in the heart rate. thanks! It occurs because of microtears in the muscle fibers. Aerobic exercise, also known as cardiovascular exercise, leads to a … Krista Schultz, MEd, CSCS (http://enduranceworks.net) reviews the importance of cool down post exercise plus gives examples of what a good cool down is. Cooling down is an integral part of a great workout session. This gives your muscles a chance to relax and prevents your blood pressure from dropping too rapidly, which can happen if … The right way to cool down is to take part in gentle movements or stretching exercises. These elements prepare your body and muscles for the forthcoming … It’s also important to re-hydrate after exercise. Its purpose is to lower the heart rate, body temperature and breathing rate to pre-exercise levels. It is important to cool down after exercise so that you do not hurt yourself. Spending a few minutes cooling down gives you time to experience a sense of relaxation. Follow your cool down with stretching. are some common phrases fitness instructors hear almost every day. He has to always cool down after doing an exercise regimen. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. For example, to cool down after jogging you might do a brisk walk for 2–3 minutes, then gradually taper your pace to a stroll. Most fitness fanatics believe that cooling down after exercise is just as important as the workout itself. Exercise promotes health. When your heart rate increases with exercise, your breathing becomes deeper as well. One of the most important benefits of exercise is improved confidence. The Basics of A Proper Cool Down. The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal and to promote relaxation.. Why is Cooling Down After Exercise Important? A. The Truth About Cooling Down A cool down helps lower your heart rate and prevent stiffness. A study by researchers at California State University found that moderate-intensity cycling could lead to a significant decrease in DOMS. Warm-up and cool-down The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Try These 8 Mini Workouts to Target Your Whole Body, Reasons You May Want to Increase Your Walking Speed, How Exercise Can Help Alleviate Jet Lag Symptoms, This CrossFit WOD Combines Burpees and Muscle-Ups for a Serious Challenge, How to Add Weights to Your Treadmill Workout, Here's What You Need to Know About Your Antagonist Muscles, Hit the Gym With This Effective Total Body One-Dumbbell Workout, Get Strong With This Tabata Workout With Weights, Do we need a cool-down after exercise? van Hooren B, Peake JM. A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise. As the name suggests, DMOS is a type of muscle soreness that you may experience between 24 and 48 hours after exercise. Why Warming Up and Cooling Down Is So Important. Waste products produced during exercise are removed from the muscles which may help prevent or decrease soreness. Required fields are marked *. Cardiovascular exercise, also called aerobic exercise, can increase your heart rate substantially. Here’s how cool down exercises contribute to a well-designed exercise routine. Top 5 rules of stretching. You … Effects of a cool down session. Although you deserve a shower after exercise, it is also necessary to take some time to cool-down. This helps you to avoid lightheadedness or a feeling of faintness. Allowing your body to feel accustomed to your resting state can offset dizziness and fainting. Start with a light jog around the track and make sure to go at a slow pace. So if you did biceps and triceps strengthening exercises, your cool down might include bicep and tricep stretches. “So allowing our bodies to gradually decrease our core and muscle temperature is really important.” Scientifically speaking, cooling down helps prevent the buildup of blood in the veins, and helps prevent dizziness or fainting. These mind-body exercises, along with gentle movements and stretching will help you to take advantage of your cool down and keep your body healthy. At the end of your walk, you can do standing stretches to increase the range of motion in the leg muscles you just worked. This means if you stop too fast, you could faint or feel sick. Finish your cool down with seated stretches to improve flexibility throughout the whole body and promote relaxation. Here are a few reasons you should cool down after exercising: It Helps Normalize Your Heart Rate. Most forms of exercise cause your heart rate to increase. A good cool-down can really help your body recover from any level of exercise. The importance of the cool down Most youth football coaches understand the importance of warming up their players before a coaching session or a match. I usually just go and shower right after or i sit down and sip some water. 2 Answers. After physical activity, your heart is still beating faster than normal, your body temperature is higher, and your blood vessels are dilated. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. A cool-down after physical activity allows a gradual decrease at the end of the episode. A cool down includes moving your muscles at a lower intensity and stretching. Cool down. Although you deserve a shower after exercise, it is also necessary to take some time to cool-down. Read our, How to Do Thread the Needle: Techniques, Benefits, Variations, Seated Clasp Neck Stretch: Techniques, Benefits, Variations. In general, a cool down allows your body to gradually and safely return to its pre-exercise state. Shaving off a post-workout cool-down can affect your exercise and limit its results. Sports Med. At the end of your workout, you want your heart rate to return to normal slowly. Aside from bringing body temperature and heart rate down, the cool down helps the body dispose of waste products and toxins generated during exercise; the most well known waste product is lactic acid; if this is allowed to build up in the body, it may cause stiffness and cramp the following day. When you exercise, your blood pressure rises in order to cope with the increased demands you’re placing on your body. Thank you, {{form.email}}, for signing up. Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles. After all, who doesn’t love to relax! Have  you ever wondered why is cooling down after exercise important ? Suddenly stopping your workout can make you feel dizzy or sick, so jumping right into the car may not be a good idea. While a proper cool down can benefit your body, these benefits are often misunderstood among casual exercisers and fitness professionals alike. Most cool downs last 3–10 minutes and include slower, gentle movements and stretching exercises. It helps the muscles to relax. After running, jumping or throwing, it is always a good idea to do some cool down excercises immediately. This will help to prevent any injuries or unnecessary soreness. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. Cool down exercises reduce your heart rate gradually, easing the body’s state from a high work rate to a natural one. This is a sign that you are working hard and burning more calories with exercise. We’ve all done it. This might include a few minutes of deep breathing or a yoga-style savasana. Cooling down after a training session is as important as warming up. It is important to gradually lower the heart rate back to under 120 beats per minute during a cool down, instead of drastically stopping after exercise. They give your muscles time to relax, help jump-start your body’s recovery, and honestly, just feel good! A cool down allows your breath to gradually return to the same rhythm it had before you started your workout. A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. A cool down after exercise is mostly used for aerobic exercise. So in this article, you will be learning how to cool down and also the benefits of cooling down … A cool down can last for 3–10 minutes and includes stretches or gentle variations of the movements you did during your workout. You'll want to be especially careful to stretch the joints that you just worked. After a hard workout, I sometimes notice that the cool-down loosens me up and I start running faster without consciously speeding up. 5 Science-Backed Methods to Lower Blood Pressure, What is Keto Diet and its Health Benefits, Natural Ways to Boost Immune System When Sick, How Much Cardio is Too Much ? There’s no need to be shy. Cool down. Should You Do Your Stretches Before and After Running? Cooling down after exercise allows your muscles to adapt to a new less-stressful motion. That can make you feel light-headed and dizzy. It is also helpful to include relaxation exercises in your cool down. Cool Down After a Workout: Why It Is Important and How to Do It Meaning of Cool Down. Performing it for 3-10 minutes can help promote relaxation and get breathing back to normal. An increased body temperature also creates more elasticity in the muscles and tendons, so ending a workout with an intentional stretch session helps improve flexibi For example, a brisk walk for a few minutes, followed by stretching, can make you feel relaxed while improving flexibility. According to health experts, 3-10 minutes of. Get exercise tips to make your workouts less work and more fun. This guide explores why it’s important to warm up and cool down after exercise and how doing so could improve your performance. Because, yes, a cool down can seem like a waste of time, especially when you’re a busy person with places to go and people see. Set yourself up for success by setting time aside to gradually cool down after you exercise. Answer Save. It should not be taken as a task that you need to perform every day. A proper cool down is your window to improving results and preventing injury. Also known as active recovery or warm down, a cool down essentially describes performing 5 to 10 minutes of low to moderate intensity physical activity after a training session has been completed (Tavares, 2017). This practice stimulates blood flow throughout your body and increases your heart rate at a slow and steady pace. This can promote a sense of relaxation and well-being and boost your motivation. A few minutes of cool down after exercising improves well-being and keeps your body ready for the next routine. 9 years ago. Lots of people have a hunch that pushing a little further is the only part of a great workout session. Hunch that pushing a little further is the best way to cool down allows your muscles gradually return to pre-exercise! Should not be a good cool-down can really help your body ’ s state from a high rate. And make sure to go at a slow pace just as important as up. Gradual decrease at the end of your activity as workout and can last from to. 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