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Cool it with a stretch in the park

After-exercise routine of cooling down is just as important as exercise

STRETCH IT A good stretching routine after a workout works like magic

Active recovery from intense exercise gets very little attention - even from some seasoned athletes. After an exhausting hour in the gym, nothing feels

worse than the prospect of a few more minutes on a stationary bike. But sinking into a plush sofa and reaching for a cool lemonade is not what the doctor orders post-exercise. The correct `cool down' is a few more minutes on the treadmill or a jog.

Active cool down is important because it helps wash out the lactic acid accumulated by muscles during intense exercise. Cool-down exercises prevent the sudden pooling of blood in the extremities caused by abrupt cessation of intense activity. Active cool-down also helps sore muscles and tendons to relax.

The ideal cool down is a few minutes of aerobic activity done at low intensity. Active recovery exercises should cause heart rate less than 60 per cent of maximum heart rate.

A 10-minute jog is the ideal cool-down after a sprint session, and a few leisurely laps in the pool are best after some hard swimming. Doing exercises that are similar to the intense exercise done earlier is important because this will workout the same muscles.

Deep breathing also helps. This washes out the excess carbon-dioxide produced when the body metabolises lactic acid.

Stretching is the next important thing in active cool down. Stretching improves circulation to exhausted muscles and helps them eliminate waste products faster.

Massage is the systematic manipulation of soft tissues, and everyone is up for it. However, it has doubtful benefits. Its psychological benefits and modest effects on lowering muscle tension are undeniable though. The key to effective massage is to knead muscles in the direction of the heart. This empties the veins of blood, stretches tendons and promotes circulation.

Many professional athletes have begun incorporating active cool down sessions into their routines. This is why you see the entire cricket team go for a few jogging turns round the ground after a day's play. But it has not percolated down to the gyms and amateur athletics in the country. The showers are still the first stop for gym goers. And that only ensures that athletes learn the value of cool-down the hard way.

RAJIV M.

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