- Cooling down
Cooling down, also called warming down, is the term used to describe an easy exercise that will allow the body to gradually transition from an exertional state to a resting or near-resting state. Depending on the intensity of the exercise, cooling down can involve a slow jog or walk, or with lower intensities, stretching can be used. Cooling down helps remove lactic acid which can cause cramps and stiffness and allows the heart rate to return to its resting rate. Contrary to popular belief, cool down does not appear to reduce delayed-onset muscle soreness.
Cool downs should involve a gradual yet continuous decrease in exercise intensity (i.e. from a hard run to an easy jog to a brisk walk), stretching, and rehydration. Durations can vary for different people, but 5–10 minutes is considered adequate.
During aerobic exercise, peripheral veins, particularly those within muscle, dilate to accommodate the increased blood flow through exercising muscle. The skeletal-muscle pump assists in returning blood to the heart and maintaining cardiac output. A sudden cessation of strenuous exercise may cause blood to pool in peripheral dilated veins and the heart must beat faster and harder to adequately oxygenate the body and maintain blood pressure. A cool-down period allows a more gradual return to venous tone, and allows a gradual decline in heart rate that reduces stress on the organ. Besides, as the heart rate increases, there is more oxygen supply to the body, which helps the breaking down of lactic acid and hence prevent it from causing harm to the body.
- ^ Rusty Smith: Warming Up & Cooling Down Makes for a Better Workout
- ^ Bale P, James H (1991) Massage, warmdown and rest as recuperative measures after short term intense exercise. Physiotherapy in Sport 13: 4–7.
- ^ Weltman A, Stamford BA, Fulco C (1979) Recovery from maximal effort exercise: lactate disappearance and subsequent performance. Journal of Applied Physiology 47: 677–682.
- ^ Law RYW and Herbert RD(2007) Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial. The Australian Journal of Physiotherapy 53: 91–95.
Wikimedia Foundation. 2010.
Look at other dictionaries:
cooling down — aušimas statusas T sritis fizika atitikmenys: angl. cooling; cooling down vok. Abkühlen, n; Erkalten, n rus. остывание, n pranc. refroidissement, m … Fizikos terminų žodynas
cooling — aušimas statusas T sritis fizika atitikmenys: angl. cooling; cooling down vok. Abkühlen, n; Erkalten, n rus. остывание, n pranc. refroidissement, m … Fizikos terminų žodynas
Cooling tower — Natural draft wet cooling hyperboloid towers at Didcot Power Station, UK … Wikipedia
Cooling bath — A typical experimental setup for an aldol reaction. Both flasks are submerged in a dry ice/acetone cooling bath (−78 °C) the temperature of which is being monitored by a thermocouple (the wire on the left). A cooling bath is a mixture used in a… … Wikipedia
Cooling vest — A cooling vest or ice vest or precool vest is a piece of equipment worn to cool a person down. Cooling vests are used by many athletes, industry workers, doctors, working dogs, people with Multiple Sclerosis or Hypohidrotic ectodermal dysplasia,… … Wikipedia
Cooling board — A cooling board is a board used to present a dead body. In winter months it would be difficult to bury the dead due to the earth being frozen, so the body is wrapped and propped in a barn until the ground thaws out. Referred to in a number of… … Wikipedia
cooling off period — period of time that must pass between retirement from a public position to getting involved with certain private ventures; period of time where striking is not allowed after a quarrel has been declared; period of time that a person needs in order … English contemporary dictionary
Antarctica cooling controversy — The Antarctica cooling controversy relates to questions posed in popular media regarding whether or not current temperature trends in Antarctica cast doubt on global warming. Observations unambiguously show the Antarctic Peninsula to be warming.… … Wikipedia
slowing down — Synonyms and related words: arrest, arrestation, check, constraint, control, cooling, cooling down, cooling off, curb, curtailment, deceleration, delay, detention, drag, ease off, ease up, flagging, hindrance, holdup, inhibition, injunction,… … Moby Thesaurus
cool down — phrasal verb [intransitive/transitive] Word forms cool down : present tense I/you/we/they cool down he/she/it cools down present participle cooling down past tense cooled down past participle cooled down 1) same as cool II, 1) We had to wait… … English dictionary