The second is typical of someone who simply exercises for general health, fitness and fun.Example Cool
Down RoutinesExample 1: - For the Professionalo10 to 15 minutes of easy exercise. In reality
the cool down is just as important as the warm up, and if you want
to stay injury free, it's vital.Although the warm up and cool down are just as
important as each other, they are important for different reasons. I remember running a half
marathon with limited preparation, and finding it difficult to walk down steps the next day
because my quadriceps were so sore.Post exercise muscle soreness is caused by a number of
things. Be sure that the easy exercise resembles the type of exercise that was done
during your workout. When the blood reaches the muscles the oxygen and nutrients are used
up. The best type of food to eat straight after a workout is that which
is easily digestible. This circulating blood also brings with it the oxygen and nutrients needed
by the muscles, tendons and ligaments for repair.The Key Parts of an Effective Cool DownNow
that we know what the cool down does and why it is so important, let's
have a look at the structure of an effective cool down. Static stretching and PNF
stretching is best at this time.oRe-fuel. Drink plenty of water, plus a good quality sports
drink. Firstly, during exercise, tiny tears called nike shox nz micro tears develop within the muscle fibers. This
process is often referred to as "blood pooling."So, the cool down helps all this by
keeping the blood circulating, which in turn helps to prevent blood pooling and also removes
waste products from the muscles. He has worked with elite level and world champion athletes
and lectures for Sports Medicine Australia on injury prevention. While the main purpose of warming
up is to prepare the body and mind for strenuous activity, cooling down plays a
different role.Why Cool Down?The main aim of the cool down is to promote recovery and
return the body to a pre exercise, or pre-workout level. This blood, as well as
waste products like lactic acid, stays in the muscles, which in turn causes swelling and
pain. For example, if your workout involved a lot of running, cool down with easy
jogging or walking.oInclude some deep breathing as part of your easy exercise to help oxygenate
your system.oFollow with about 20 to 30 minutes of stretching. Fruit is a good example.Getting
serious about your cool down and following the above examples will make sure you recover
quicker from your workouts and stay injury free.Article by Brad Walker. Both fluid and food
are important. For example, if your workout involved a lot of running, cool down with
easy jogging or walking.oInclude some deep breathing as part of your easy exercise to Tn Requin help
oxygenate your system.oFollow with about 5 to 10 minutes of stretching. There are three key
elements, or parts, which should be included to ensure an effective and complete cool down.
During a strenuous workout your body goes through a number of stressful processes, muscle fibers,
tendons and ligaments get damaged, and waste products build up within your body. The cool
down, performed properly, will assist your body in its repair process.One area the cool down
will help with is "post exercise muscle soreness." This is the soreness that is usually
experienced the day after a tough workout. Static stretching and PNF stretching is best at
this time.oRe-fuel. Be sure that the easy exercise resembles the type of exercise that was
done during your workout. Brad is an internationally recognized stretching and sports injury consultant with
20 years of practical experience in the health and fitness industry. All three elements work
together to repair and replenish the body after exercise.To follow are two examples of effective
cool downs. They are;1.Gentle exercise;2.Stretching; and3.Re-fuel.All three parts are equally important and any one part
should not be neglected or thought of as not necessary. All we ask is that
this paragraph and URL are included. These micro tears cause swelling of the muscle tissues
which in turn puts pressure on the nerve endings and results in pain.Secondly, when exercising,
your heart is pumping large amount of blood to the working muscles. Many people dismiss
the cool down as a waste of time, or simply unimportant. Drink plenty of water,
plus a good quality sports drink. Fruit is a good example.Example 2: - For the
Amateuro3 to 5 minutes of easy exercise. This blood is carrying both oxygen and nutrients
that the working muscles need. The best type of food to eat straight after a
workout is that which is easily digestible. Then the force of the contracting (exercising) muscles
pushes the blood back to the heart where it is re-oxygenated.However, when the exercise stops,
so does the force that pushes the blood back to the heart. Brad is a
Health Science graduate of the University of New England and has postgraduate accreditations in athletics,
swimming and triathlon coaching. Both fluid and food are important. Most people experience this after
having a lay-off from exercise, or at the beginning of their sports season. Brad is
also the author of The Stretching Handbook, The Anatomy of Stretching and The Anatomy of
Sports Injuries.If you enjoyed this article, please feel free to forward it to others, make
it available from your site or post it on blogs and forums for others to
read. The first is an example of a cool down used by a professional athlete.
For more information and articles on stretching, flexibility and sports injury management, visit The Stretching
Institute..
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