How important is “cooling” after a workout?

Experts for recovery after exercise explain whether the “cooling after training” has any sense.

Everything depends on the intensity of your workout, says Dr. John Halilvil from the Department of Physiology of Sport and Exercise at the University of Oregon.

If you are exhausted to the point that you can not talk after training, do not skip this step. But why?

When you exercise, your body pumps a huge amount of blood to the extremities, said John. Thus increases heart rate and dilate blood vessels, in order the blood more easily to reach the muscles.

With every contraction, muscle restores all the blood back to the heart. Physiologists call this “second heart”. If you suddenly stop exercising, you turn off the “second heart”. The heart will continue to pump blood to the extremities, but there will be no help from “other heart” to recover the same amount.

Result: You feel dizzy and nausea and may lead to fainting. Halilvil has seen such examples in his laboratory after respondents rode a room bicycle at high speed, then abruptly stopped.

“Cooling” after training prevents this to happen – it allows the cardiovascular system to gradually return to normal. On the other hand, if you keep the muscles active under low intensity workout a few minutes, thus would “wash” all byproducts of exercise, such as lactic acid.

The best technique for “cooling” after training

After completion of hard training, take 5 to 10 minutes in which you will repeat the same movements that you used during exercise, but with lower intensity, said Dr. John. This includes walking and light stretching or dynamic as a step forward or parallel kneeling on one leg to another.

This entry was posted in FITNESS.