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Cool-down's Importance.

 The Cool-Down: Why It Is Important to Slower Down after Exercise.

You have just finished exercising - heart beats, muscles are hot, post-exercise buzz is on (you). The urge to simply get over, pick up your water bottle and run directly to the shower is great. But wait! It is like hitting the brakes after a long drive, or you will see it is your cooldown. It is shocking and not so good to the engine- in this case, your body.


Imagine that your exercise is a trip. You do not go fast at the beginning, warm up, then drive. The return home is the cool down after all. It is the 5-10 minutes of easy stretching and moving that your work out ends with, and it is more significant than you can possibly imagine.



The reason why your body needs to cool down.

When you have intense exercise, your body is on high gear. Your heart is overworking itself to pump blood into your muscles which are beating out. When you suddenly stop this blood can stagnate in your legs and this can make you feel dizzy or lightheaded. Cooldown will also keep your body on the go and this will assist in giving your heart rate and blood pressure a gentle transition back to a normal rate.


But there's more. During exercise, lactic acid is generated in the muscles, which are considered as a waste product. This accumulation may add to that tight, achy sensation that you experience a day or two afterwards, the so-called Delayed Onset Muscle Soreness (DOMS). A mild spirit cool down will aid in clearing these substances, which may diminish the intensity of that day after day pains.


Flexibility is the most evident advantage, maybe. After running, your muscles can be compared with warm clay in that they become soft and can be stretched easily. Stretching them when they are warm can help in the long run to increase better flexibility and range of motion. This simplifies all daily motions and can aid in avoiding injury by maintaining the muscles of the body long and supple.


The Easy Way of Cooling the House.

There is nothing to be concerned about. A good cooldown consists of two easily understandable sections:


1. The Active Recovery Phase (Keep Moving).

You only have to move your body softly within 3-5 minutes. It is aimed at maintaining the circulation without creating new stress.


. Post-run/cardio: Gradually start with a quick walk followed by a slow walk.


. Post weight training or HIIT: Perform some light body weight exercises such as slow marching in position, arm rotating, or slow walking.


2. Stretch It Out (The Static Stretch Phase)

At this point, do some soft stretches of 20-30 seconds each. Pay attention to the large areas that you have just exercised. No bouncing! It is just a matter of inhaling and stretching out.


. Legs: quad stretch, hamstring stretch, calf stretch.


. Such things as upper body: upper chest stretches, triceps stretches, shoulder rolls.


. Full Body: Easy exercises such as touching your toes (or shins) or a knee to chest lying pose.


What is in the Mind: The Mind-Body Bonus.

The physical advantages of a cooldown are not limited. It is the natural transition phase of this body. It sends a message to your nervous system that the rigorous work is over and it is time to switch to the rest and repair model. This psychological change has the potential to lower the anxiety levels after the exercise and assist you to begin to recover not only physically, but also mentally.


Even this few minutes is an excellent self-care gesture. It is a means of appreciating what you just went through and that what you have just done to your body. It is a healthy and more sustainable relationship with exercise that can be created through this positive ritual.



Making It a Habit

Life is hectic and one may tend to forget the cooldown when you are in a hurry. But always remember that short cooldown is better than no cooldown. Not even 3 minutes of walking and one good stretch can be wasted.


Imagine that it is part of the workout and not an optional thing. You will be glad to your future self. You will probably have fewer pains, will be more mobile, and less tense. This basic trick will make you feel better over time, thus being able to perform better next time.


And the next time you end a final repetition of your workout or running time, do not get exhausted without a reason. Enjoy a triumph lap on behalf of your body. Decelerate, lengthen and allow your wonderful hard-working systems to relax gradually to normal. It is the ideal, serene, end of your workout.



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