The importance of a cool down immediately after a workout cannot be emphasized enough. After running, jumping or throwing, it is always a good idea to do some cool down excercises immediately. This will help to prevent any injuries or unnecessary soreness. Start with a light jog around the track and make sure to go at a slow pace. This will prevent your muscles from tightening up and becoming sore. Also, sprinting is an anaerobic excercise which builds up lactic acid. A slow jog will help to get rid of the acid from the body. Do at least 2 laps after a work out and stretch again. It is important to get a good stretch on the quads, hamstrings, and calves which will be worked out the hardest.
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. It is necessary to take the tissues normal level
Purpose:
The main aim of the cool down is to promote recovery and return the body to a pre exercise, or pre work out level. During a strenuous work out your body goes through a number of stressful processes. Muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. Lactic acid also present in the muscle fibres.
The cool down, performed properly, will assist your body in its repair process. One area the cool down will help with is relieving some of the effects of delayed-onset muscle soreness or DOMS. This 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. DOMS may occur due to dehydration also. Whatever the reason cool down activities help to reduce the occurrence of DOMS.
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. It helps to reduce heart rate in normal way.
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.
So don't skip cool down activities while playing or doing work out.
Key points for effective cool down
Gentle exercise and movement;
Low-intensity, long-hold static stretching;
Re-fuel.
Cool down routines:
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 work out. 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 low-intensity, long-hold (30 to 60 seconds) static stretching. Many people make the mistake of stretching too hard or too vigorously during this part of the cool down. it is to gently lengthen out those muscles that have been constantly contracting during your game.
Re-fuel. This part of the cool down can be done as you perform the other two parts. 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 work out is that which is easily digestible. Fruit is a good example.
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 work out. 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 low-intensity, long-hold (30 to 60 seconds) static stretching.
Re-fuel. This part of the cool down can be done as you perform the other two parts. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink.
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