Cool down

The Purpose of a Cool-Down

Cool-downs are essential for helping the body return to normal after physical activity and minimise post-exercise issues.
They aid in the reduction of lactic acid build-up which can lead to muscle soreness.
Cool-downs decrease heart and breathing rates, body temperature, and return muscles to their optimal length-tension relationships.
They also prevent venous pooling of blood in the lower extremities which can make you feel dizzy or lightheaded.

Cool-downs must include two vital components: light aerobic activity and stretching.
Light aerobic activity such as slow jogging or walking helps gradually decrease the heart rate and prevent sudden blood pooling.
Stretching helps lengthen muscles that have tightened during workout. This helps maintain mobility and flexibility, and can reduce muscle tension and soreness.

A cool-down should typically last between 10 to 15 minutes to ensure the body returns to its pre-exercise state.
The intensity should be much lower than the main workout. It should be low enough to allow the heart rate to reduce gradually.
The nature and length of the cool-down should be tailored to the individual’s fitness level, as well as the intensity and type of exercise undertaken.

Skipping a cool-down can result in fainting or dizziness due to blood pooling in the lower extremities. It can also cause muscle stiffness and soreness.
A proper cool-down ensures the body has sufficient time to recover and return to a resting state.
The reduction in muscle temperature and removal of lactic acid can also enhance recovery and readiness for the next training session.

Avoid abruptly stopping after intense activity as it can cause fainting or place undue stress on the heart.
The cool-down should be relaxing and calming, and should not cause further stress or fatigue.
As with warm-ups, safe and well-maintained equipment should be used where relevant for cool-down exercises.