November 30, 2020
Every time after a high-intensity training, all the body indicators are on high levels, such as heart rate, oxygen intake, metabolic level, neuromuscular excitement and so on. But, it takes a long period of time for all these indicators to get dynamically balanced or get back to normal so cool Down is an essential way that helps the body drop from a high level to a normal dynamic balance.
There are many kinds of Cool Down. We are familiar with jogging, jumping and other low-intensity exercises, but cool down is more than that. In fact, some strength exercises, such as sit-ups, two-head bends, full-range deadweight squats, etc, may reach the same effect.
Reduce pressure on the heart muscle.
Prevention from dizziness and other discomfort caused by blood collection in lower extremities after exercise.
Bring you a better feeling.
Bring your heart rate back to normal. Most forms of exercise cause an increased heart rate. Your heart rate slowly returns to normal at the end of your workout to help you avoid dizziness.
Gradually slow down your breathing. As your heart rate increases with exercise, so does your breathing. Cool Down gradually returns your breathing to the same rhythm as before you started your workout.
Help reduce muscle soreness. It is common to feel stiff or painful after exercise. Cooling down exercises can help your body feel good for hours and days after training.
Provide mental relaxation.
2. Part of the principle of Cool Down
During intense exercise, the peripheral veins, especially those in the muscles, dilate by exercising the muscles to accommodate the increased blood flow. Pumps in skeletal muscle assist in returning blood to the heart and maintain cardiac output. Sudden stops of strenuous exercise can cause blood collection in the peripheral dilated veins, which can lead to varicose veins. Cooling gradually restores venous tone. The heart also needs to beat faster to adequately oxygenate the body and maintain blood pressure.
Theoretically, It is believed that individuals who are at risk of cardiovascular disease may be at risk of potentially negative cardiovascular outcomes if cooling is not completed after exercise due to rapid blood loss to the heart region. However, this is only a theory.(Source: Wikipedia)
Muscle and bone injuries were also found to be increasing when Cool Down was ignored. Ankle injuries are one of the most common injuries for athletes, and when cooling is ineffective or not even performed at all, participants are likely to get an ankle injury. When the cooldown lasted long enough, the damage was significantly reduced compared to just a short time. (Statistical results)
3. Other USES of Cool Down
Cool Down is just a stage of the training process. And its only meaning is cooling off both physically and mentally.
Cooling down is especially necessary during exercise training or competition. Because an over core temperature can affect athletic performance, you can often see athletes cool down during training or competitions by drinking ice water or applying ice.
This is not inconsistent with maintaining body temperature. Because you also often see athletes wearing coats to keep warm in very hot conditions. The body's core temperature has an optimal range. Within this optimum range, people have the potential to perform at a high level . Warming up is to raise the core temperature, wearing a coat is to make sure the core temperature does not fall too fast during rest.