Cool Down Exercises

While many people think cool-down exercises are a waste of time, in reality, they are just as important as warm-ups.

The Purpose of Cool Down Exercises

Recovery from exertion is the primary reason for cool-down exercises. When you perform a strenuous workout, your muscles, tendons and ligaments get slightly damaged, and waste products, known as lactic acid, accumulate in your body. A well-designed cool down assists in repairing this damage. Cool down exercises can also assist in minimizing post exercise soreness, otherwise known as delayed onset muscle soreness or DOMS. This type of muscle soreness is usually experienced the day after a strenuous workout.

A number of factors contribute to delayed onset muscle soreness. If you are performing toning, strengthening or weight-training exercises, it might be due to micro-tears within the muscle fibers: During exercise, these tiny muscular tears cause swelling in the muscle tissue, which in turn puts pressure on the nerve endings.

Muscle soreness after aerobic exercise might be due to blood forming. When you perform any type of cardiovascular exercise, your heart pumps large quantities of blood to your working muscles. The blood carries oxygen and nutrients, which your muscles require. After the blood reaches the muscles, it is pushed back to the heart and re-oxygenated. However, this only happens if you continue moving.

If you suddenly stop, the blood, along with waste products such as lactic acid, stays in the muscles. This in turn may cause swelling and pain. The process is often called "blood pooling." A proper cool-down will keep the blood circulating. This in turn prevents blood pooling, while removing waste products from the muscles. The oxygen and nutrient-rich blood can also help repair the damaged muscles, ligaments and tendons. It also helps return your heart rate to its resting state.

Light Aerobic Cool Downs

Depending on the type and intensity of your workout, the first part of your cool-down should consist of three to 15 minutes of light aerobic activity. For example, if you have been running at high speeds, begin your cool-down with a jog, and then gradually slow down to a walk. If you have been jogging at a slow pace, begin your cool down with a fast walk, and then gradually slow down. After a weight-training workout, a three-minute walk helps release lactic acid from your muscles. Performing deep breathing exercises during this period helps to re-oxygenate your body. When your heart rate has returned to its resting state, your are ready to perform your cool-down stretches.

Cool Down Stretches

In recent years, most sports medicine experts have advised people to perform stretches after, as opposed to before the workout. This is because stretching lengthens the muscles fibers, which may in turn make them weaker. Additionally, stretching a cold muscle may result in muscle tears. However, after a workout, your muscles are warm enough for cool-down stretching routines. You can choose between static stretching, PNF stretching or foam roller flexibility stretches.

Static stretches should be held for 30 to 60 seconds. PNF stretches work best if performed with a partner. Contract the tight muscle against your partner's resistance. Hold the contraction for about 20 seconds. Then, relax and perform a static stretch for that muscle group. Foam roller flexibility exercise, otherwise known as myofascial self-release, requires the use of Styrofoam rollers. It works by placing a body part on the roller, and then gradually rolling down to the point where you feel the most tension. Then, breathe deeply, and let the weight of your body sink into the roller. Hold the position until 70% of the stiffness subsides.

Cool Down Re-Fueling

While many people remember to do their cool-down exercises, they often neglect an important part of the cool down process: re-fueling. After exercise, it's important to rehydrate with adequate amounts of water and/or sports drinks. Additionally, potassium-rich fruits may be helpful.

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