A standard workout should consist of a warm up exercise and cool down. Top 5 rules of stretching.
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Hence you may find it better to keep most of your static stretching for after your exercise session that is as part of your cool down.
Why we need to cool down after exercise. I believe that we are conditioned into performing a warm up and skipping a cool down from a very young age. It is widely believed that an active cool down is more effective for promoting post exercise recovery than a passive cool down involving no activity. But what exactly is a cool down why do people promote it and does it do what it is supposed to.
The merriam webster defines cool down as the act or an instance of allowing physiological activity to return to normal gradually after strenuous exercise by engaging in less strenuous exercise for example. The primary aim of this review is to synthesize the evidence as to whether an active cool down enhances sports performance more effectively than a passive cool down when performance is measured after approximately 4 h after the initial exercise. Static stretching before exercise.
Apart from static stretching other methods of stretching include ballistic dynamic and pnf proprioceptive neuromuscular facilitation stretching each of which is best done under instruction from a qualified fitness instructor or sports coach. Its also important to re hydrate after exercise. A cool down provides the body with a smooth transition from exercise back to a steady state of rest.
If you are pushing your body to extremes it makes loads of sense to do a cool down especially if you are close to or exceeding your maximum calculated heart rate 220 minus your age. That same feeling of needing to loosen up is not there after a workout when it comes time to cool down. The overarching goal of a cool down is to reduce heart and breathing rates gradually cool body temperature return muscles to their optimal length tension relationships prevent venous pooling of blood in the lower extremities which may cause.
What exactly is a cool down. Stretching when your muscles are warm as they are after a workout can improve your flexibility over time which in turn helps prevent injury. As with cool downs.
Follow your cool down with stretching. Do we need a cool down after exercise. However research on this topic has never been synthesized and it therefore remains largely unknown whether this belief is correct.
At school i recall always doing pre game activities but never a specific cool down. Cool down is normally associated with aerobic exercise like running biking stair stepping elliptical. In general a cool down allows your body to gradually and safely return to its pre exercise state.
While not all exercisers need to do a proper cool down everyone should be in the habit of stretching after each exercise session. Sometimes a cool down after exercise can seem like a waste of time but there are many benefits to doing a cool down. Personally i only cool down for three minutes after doing a high intensity workout.
Waste products produced during exercise are removed from the muscles which may help prevent or decrease soreness.