Cooling down

Cooling (also known as “warming”) (the prescribed event called cooling, cooling or recovery, or warming, in reference to the use combined with warming up) is an easy exercise, done after a more intense activity , allow the body to gradually move to a state of rest or rest. Depending on the intensity of the exercise, cooling may involve slow jogging or walking. With lower intensities, stretching can be used. Cooling allows the heart rate to return to its rest rate. Anecdotal cooling can reduce dizziness in professional or serious athletes and vocal performers after exhausting workouts. Studies are currently inconclusive as to whether the process actually reduces delayed muscle pain and muscle pain not caused by lactate production during strenuous exercise. Some showed a weak correlation: however, the majority of recent studies disrepute the relationship. One study showed that athletes who perform proper cooling are less likely to get hurt.

Cooling should involve the following important steps to ensure efficient cooling. After exercise, a gradual but continuous decrease in exercise intensity (that is, from a difficult run to a brisk walk) should be the first step in cooling the body. The duration may vary for different people, but 3-10 minutes is considered adequate. Stretches, especially static stretching, help to lengthen and lengthen muscles. This is the next step that athletes should take to calm down. Rehydration is an essential part of the procedure and should be performed either during stretching and light intensity or after these steps. Refueling the body with water and sports drinks will help keep the body hydrated.

Stretching is a very important factor in the cooling procedure. Stretching allows the body’s muscles to build the elasticity and repair of aerobic and anaerobic exercise. Static stretching is the proper form of stretching to facilitate the cooling procedure. It helps lower body temperature, eliminating lactic acid from muscles and increasing flexibility. Each stretch should be maintained for at least 10-20 seconds and stretched to mild discomfort, but not pain. Each muscle used in the mid-high intensity exercise should then be stretched during cooling.

This is a popular process for sports clubs and elite athletes. This involves using ice vests, cooling products or manually cooling the body through a light light exercise to cool the body during half-time or breaks in an activity or sport. Half-time cooling was found to reduce body temperature and increase aerobic performance. Many sports groups use cooling jackets during half-time. Australian elite sports teams such as the AFL, Olympic teams, military and elite athletes from all sports fields use cooling vests to improve their performance and gain a competitive advantage over their competitors.

During aerobic exercise, the peripheral veins, particularly those in a muscle, expand to accommodate increased blood flow through muscle exercise. The skeletal muscle pump helps to return blood to the heart and maintain cardiac output. A sudden cessation of intense exercise can cause blood to pool in the dilated peripheral veins that can cause varicose veins. A recovery period allows a more gradual return to venous tone. The heart should also beat faster to oxygenate the body and maintain blood pressure. It is theorized that individuals predisposed to, suffering from or at risk for cardiovascular disease may be at risk for potentially negative cardiovascular outcomes if cooling is not completed after exercise episodes due to a rapid decrease in blood reaching areas of the heart (with narrowing of blood vessels due to cardiovascular disease present). This, however, is only a theory, and the clinical evidence for this is currently lacking. Muscle and skeletal injuries also increase when the cooling procedure is neglected. Ankle injuries are one of the most common injuries that athletes and participants run the risk of catching duringthat recovery is ineffective or not at all. Injuries decrease significantly when cooling is performed for a period of time adequate for a short period of time.

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