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Time to cool-down
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After-exercise routine of cooling down is just as important as exercise
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Active recovery from intense exercise gets little attention — even from seasoned athletes.
After an exhausting hour in the gym, nothing feels worse than the prospect of a few minutes more on a stationary bike. But sinking into a sofa or reaching for a lemonade is not what the doctor advise.
Active cool-down is important as 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. It also helps sore muscles and tendons to relax.
The ideal cool-down is a few minutes of aerobic activity done at low intensity. A 10-minute jog is the ideal cool-down after a sprint session, and a few leisurely laps in the pool are best after 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. Stretching is important too. . It improves circulation to exhausted muscles and helps them eliminate waste products faster.
Massage is the systematic manipulation of soft tissues. However, it has doubtful benefits. Its psychological benefits and modest effects on lowering muscle tension are undeniable though.
Many professional athletes have begun incorporating active cool-down sessions into their routines. This is why you see the entire cricket team go jogging round the ground after a day's play. But it has not percolated down to the gyms and amateur athletics .
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