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 we know what the cool down does and why it is so important, lets 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:
- Gentle exercise;
- Stretching; and
- 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.
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 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 stretching. Static stretching and PNF stretching
is usually best.
- 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 work out 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 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 stretching. Static stretching and PNF stretching
is usually best.
- 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 work out 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 work outs, and stay injury free.