Why It is Important to Cool Down After Exercise. Joanna. Suddenly stopping your workout can make you feel dizzy or sick, so jumping right into the car may not be a good idea. According to health experts, 3-10 minutes of cool down is an effective routine to reap the benefits of a workout session and avoid DOMS. Cooling down (also known as limbering down or warming down) is an easy exercise, done after a more intense activity, to allow the body to gradually transition to a resting or near-resting state.Depending on the intensity of the exercise, cooling down can involve a slow jog or walk.With lower intensities stretching can be used. Finish your cool down with seated stretches to improve flexibility throughout the whole body and promote relaxation. Aerobic exercise, also known as cardiovascular exercise, leads to a … Although you deserve a shower after exercise, it is also necessary to take some time to cool-down. A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. Here are a few reasons you should cool down after exercising: It Helps Normalize Your Heart Rate. Part of a total performance swimming plan is recovery and the cool down exercises that you do after working out. The Truth About Cooling Down A cool down helps lower your heart rate and prevent stiffness. Aerobic exercise, also known as cardiovascular exercise, leads to a substantial increase in the heart rate. At the end of your workout, you want your heart rate to return to normal slowly. Cooling down keeps your heart rate and blood pressure from dropping rapidly. Cooling down allows the heart rate to return to its resting rate. It begins with reducing the intensity of your activity. Shaving off a post-workout cool-down can affect your exercise and limit its results. Although you deserve a shower after exercise, it is also necessary to take some time to cool-down. Allowing your body to feel accustomed to your resting state can offset dizziness and fainting. This helps the contracting, or working, muscles circulate the blood from the lower extremities efficiently, providing an apt amount of oxygen to the brain and heart. Get exercise tips to make your workouts less work and more fun. 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. One of the most important benefits of exercise is improved confidence. When you exercise, your blood pressure rises in order to cope with the increased demands you’re placing on your body. They give your muscles time to relax, help jump-start your body’s recovery, and honestly, just feel good! A few minutes of cool down after exercising improves well-being and keeps your body ready for the next routine. This is a sign that you are working hard and burning more calories with exercise. After physical activity, your heart is still beating faster than normal, your body temperature is higher, and your blood vessels are dilated. I always hear to cool down properly for 5-10 mins after doing exercise but to be honest through these near 4 months of exercising i rarely ever do a proper cool down. A great workout session that you complete wholeheartedly improves your well-being and increases your confidence. Important Benefits You might be tempted to skip your post-workout cool down, but there are several reasons that cooling down is important. In general, a cool down allows your body to gradually and safely return to its pre-exercise state. Whether it is a routine workout or a session where you test your limits, it causes your heart rate to increase. He has to always cool down after doing an exercise regimen. I usually just go and shower right after or i sit down and sip some water. If you stop abruptly after pushing yourself, your body’s need for an increased blood flow diminishes. Exercise promotes health. Most fitness fanatics believe that cooling down after exercise is just as important as the workout itself. Answer Save. Warming up Warming up before you exercise is the best way to set yourself up for success. See Related Article: Quick Recovery Tips For Busy Moms, Your email address will not be published. That’s why cooling down after exercise is a highly important habit to get into, but one that many people overlook. What is the importance of properly cooling down and how does it benefit me if i were to start doing a proper cool down? Cooling down is an integral part of a great workout session. 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. Do we need a cool-down after exercise? This means if you stop too fast, you could pass out or feel sick. A. please answer- i have to do an essay for my pe class, and i know why it's important to do it before exercising, i'm just not sure why after! The cool-down is an important part of this process—when exercise is slowed and the body is allowed to gradually come back to a resting, balanced state (homeostasis), you will be able to take full advantage of the relaxed and euphoric effect that these neurochemicals have on your body. After a hard workout, I sometimes notice that the cool-down loosens me up and I start running faster without consciously speeding up. This can promote a sense of relaxation and well-being and boost your motivation. Most forms of exercise cause your heart rate to increase. An effective warm-up reduces the risk of injury by increasing core temperature (that’s why it’s called “warming up”), improving the flow of oxygen to muscles and thereby making muscles and joints more supple. According to personal trainers and fitness experts, setting aside a few minutes post workout to stretch out muscles is a healthy habit. This guide explores why it’s important to warm up and cool down after exercise and how doing so could improve your performance. A study by researchers at California State University found that moderate-intensity cycling could lead to a significant decrease in DOMS. Most cool downs last 3–10 minutes and include slower, gentle movements and stretching exercises. Cool down. A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. On the other hand, getting back to your routine immediately after exercise can cause faintness or lightheadedness. After running, jumping or throwing, it is always a good idea to do some cool down excercises immediately. 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. The importance of a cool down immediately after a workout cannot be emphasized enough. thanks! Lots of people have a hunch that pushing a little further is the only part of a great workout session. You might be tempted to skip your post-workout cool down, but there are several reasons that cooling down is important. A cool down should begin after you exercise, or when you feel dizzy or are getting cramps. Cardiovascular exercise, also called aerobic exercise, can increase your heart rate substantially. A person performing any form of exercise should not stop it abruptly. 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 gives your body a chance to recover, regulates your bodily systems, and … As Warming up is important before starting the actual workout, cooling down is also very important, it has its own benefits and also very easy and fun to do. The purpose of cooling down after exercise is to allow your heart rate and breathing to return to normal and to promote relaxation.. Exercise promotes health. Start with a light jog around the track and make sure to go at a slow pace. van Hooren B, Peake JM. It helps the muscles to relax. 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. “After a hard run, jump on a spin bike to spin easy for 5 to 10 minutes,” she says. You … The effect of cooling down after exercise is beneficial. Cooling down after a workout is as important as warming up. Even though the exercise is over, it is essential to set aside a few minutes to stretch out your muscles. Follow your cool down with stretching. A cool-down after physical activity allows a gradual decrease at the end of the episode. Lots of people have a hunch that pushing a little further is the only part of a great workout session. If your workout included more strength training, your cool down might include total body stretches to increase the range of motion in the joints you just worked. 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. Or feel sick I were to start doing a proper cool down that ’ s state from high. Cool-Down after physical activity allows a gradual decrease at the end of a:! 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