Having such moments of reflection are essential, especially when you are surrounded by non-stop communication around you on a daily basis. Exercising and cooling down provides an opportunity for contemplation on the mind and the self, while allowing the body to begin the recovery process.
Cooling down is equally important for the mind as it is for the body. As warming up has several benefits, cooling down is also essential is preventing risks of injuries, such as muscle tears or strain on muscles.
Once your muscles have been worked well, they need proper stretching while they are still warm. This helps in elongating the muscle fibers, which have been under strain while workout.
For instance, when you go for a long run without stretching out your muscles, your body becomes sore and reduces the benefits you could reap from the workout.
It is a shame to put in so much effort into working out to tone your muscles, and then not take good care of them once the exercise is over. You must have noticed that the muscles tend to sore after exercising and when a significant number of DOMS kicks in after the workout, it becomes really uncomfortable and prevents you from exercising in the future.
According to a study by California State University , performing a moderate intensity cycling after a heavy workout can reduce the onset on DOMS. This indicates that cooling down after exercising helps in alleviating excessive muscle soreness, keeping you more comfortable and ready for the next workout.
DOMS occurs between 24 to 48 hours after exercising, so it is a crucial time to perform cooling down exercises immediately after exercising. As the muscles are warmed up, they are more elastic and you can utilize them in your cool-down stretching. As it reduces the chances of injuries, flexibility helps in keeping your muscles from becoming too tight or stiff. Holding each of the above-mentioned stretches for about 10 to 20 seconds really helps.
This might include a few minutes of deep breathing or a yoga-style savasana. 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. Get exercise tips to make your workouts less work and more fun.
Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Med. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Then you can do exercises more specific to your sport or activity, if necessary. Begin by doing the activity and movement patterns of your chosen exercise, but at a low, slow pace that gradually increases in speed and intensity. This is called a dynamic warmup.
A warmup may produce mild sweating, but generally won't leave you fatigued. Cooling down is similar to warming up. You generally continue your workout session for five minutes or so, but at a slower pace and reduced intensity.
If stretching exercises are part of your workout routine, it's best to do them after the warm-up or cool-down phase, when your muscles are already warm. Stretching can improve flexibility and range of motion about a joint. Stretching may also help improve your performance in some activities by allowing your joints to move through their full range of motion. However, studies haven't consistently shown that stretching helps prevent muscle soreness or injury.
Finding time for regular aerobic workouts — plus warming up and cooling down — can be challenging. But with a little creativity, you can probably fit it in. For example, walking to and from the gym can be your warmup and cool-down. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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