The Cool Down - Recover Faster & Avoid Injury!

Many people dismiss the cool down as a waste of time, or simply unimportant. 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. 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. 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. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. 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. Firstly, during exercise, tiny tears called micro tears develop within the muscle fibers. 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. This blood is carrying both oxygen and nutrients that the working muscles need. When the blood reaches the muscles the oxygen and nutrients are used up. 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. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. 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. 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 Down

Now 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. There are three key elements, or parts, which should be included to ensure an effective and complete cool down. They are;

1. Gentle exercise;
2. Stretching; and
3. Re-fuel.

All three parts are equally important and any one part should not be neglected or thought of as not necessary. All three elements work together to repair and replenish the body after exercise.

To follow are two examples of effective cool downs. The first is an example of a cool down used by a professional athlete. The second is typical of someone who simply exercises for general health, fitness and fun.

Example Cool Down Routines

Example 1: - For the Professional

? 10 to 15 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your workout. For example, if your workout involved a lot of running, cool down with easy jogging or walking.

? Include some deep breathing as part of your easy exercise to help oxygenate your system.

? Follow with about 20 to 30 minutes of stretching. Static stretching and PNF stretching is best at this time.

? Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a workout is that which is easily digestible. Fruit is a good example.

Example 2: - For the Amateur

? 3 to 5 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your workout. For example, if your workout involved a lot of running, cool down with easy jogging or walking.

? Include some deep breathing as part of your easy exercise to help oxygenate your system.

? Follow with about 5 to 10 minutes of stretching. Static stretching and PNF stretching is best at this time.

? Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a workout is that which is easily digestible. 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. Brad is a prominent Australian sports trainer with more than 15 years experience in the health and fitness industry. Brad is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He also works with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention.

If you enjoyed this article, please feel free to forward it to others, make it available from your site or post it on forums for others to read. Just make sure that this paragraph and URL are included. For more information and articles on stretching, flexibility and sports injury, visit The Stretching & Sports Injury Newsletter at; 101 Stretching Exercises

---

The New Discovery That Makes It Possible To Get An Effective Workout In Less Time

The Art of Multifunctional TrainingPeople often complain about how they... Read More

Interval Training

Are you in an exercise rut? Do you want to... Read More

2 Exercises to Avoid

If you want a good night, then avoid two of... Read More

The Truth about Spot Reduction

At any point, we can pick up the latest fitness... Read More

Banish Your Lower Back Pain Permanently Without Drugs or Surgery

It is estimated that about 80 percent of the population... Read More

Attention, Ladies!

Building those impressively sleek shoulders takes a great deal of... Read More

Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!

Rebounding: Health and Fitness BenefitsAs quoted by NASA, rebounding is... Read More

Different Exercises Schedule to Combat Diabetes, Arthritis, and Obesity!

Different Health Problems generally do not allow us to do... Read More

Professional Triathlon Training Taking You To Your Best

There are hundreds of different programs for professional triathlon training... Read More

Take a Break

Writing is a strenuous creative activity, and like physical activity... Read More

See How Trampolines Can Be Part Of Any Exercise Program

When the trampoline was invented by a young boy intrigued... Read More

The Abs... More Important Than You Think

What comes to your mind when I say the word... Read More

Warming Up Properly

In our 'Stretching' article series , we discussed why it's... Read More

5 Essential Walking Exercise Tips

Walking exercise is one of the easiest ways to get... Read More

Tai Chi, NOT Chai Tea!

Those of you that have either completed a one-on-one program,... Read More

15 Quick Tips for People Who Dont Like to Exercise

We've all had days when we don't have the energy... Read More

Success Versus Failure in the Exercise Department

Success is what you are prepared to make of yourself... Read More

Rotator Cuff: Exercises and Strategies to Prevent Injury

Have you ever experienced a dull ache or sharp pain... Read More

A Fitness Mothers Time

So you've been a mother for a while. Good for... Read More

People Walking: How Some People Enjoy Their Exercise Walking

People walking regularly for exercise often walk for more than... Read More

The Different Types of Treadmills

When we usually think of treadmills, we tend to think... Read More

Double Calories Burned With Five Minutes Of Exercise Each Morning!

Recent studies have shown that if you perform just five... Read More

Weight Loss and Fitness - Facts not Fiction

The world of weight loss and fitness is certainly vast,... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 2)

Even when you cannot make it out to walk or... Read More

Who Else Wants To Get In Shape in 35 Minutes?

Most of the physical fitness trainers, and coaches agree that... Read More

The Amazing Health Benefits of Walking for Exercise

Walking for exercise is a purposeful, brisk walk specifically designed... Read More

Is It Safe To Start An Exercise Program?

I think the real question is "How safe is it... Read More

5 Mistakes People Makes When Doing a Workout Program

When you start out with a workout program - whether... Read More

What the Philosophy of Tai Chi Can Do For You

Taoist PhilosophyTo understand the purpose of the form it is... Read More

Speed Training With Intensity - Bound To Get Faster

Bounding can be a great addition to your high intensity... Read More

Forget Exercise - Go Play

Can't seem to get the energy or motivation to exercise?... Read More

Strength Training FAQs

Do you need some beginner's strength training 'how to' information?... Read More

Do You Have A Fitness Battle Plan?

In fitness, as in war, you want to be on... Read More