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Cooling Down following Running and Exercise
When you have undertaken strenuous exercise or running, it
is important to cool down in a controlled way. The first exercise
is gentle walking until your breathing returns to normal,
especially after running. Then you need to systematically
stretch the muscles you have been using to maintain suppleness
and flexibility of the muscles and joints. The exercises below
show how you can stretch different parts of the body.
Cool Down by Stretching Calf Muscle
 It
is important to stretch your calf muscles during Cool Down,
especially for running. This helps to avoid the onset of cramp
during training.
. . . technique
for stretching calf muscles
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Cool Down by Stretching Ham String
It is important to stretch your ham string muscles during
Cool Down, especially for running. This helps to avoid injury
during training, and prolonged recovery.
. . . technique
for stretching ham string |
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Cool Down by Lunge Stretching
The lunge forward will stretch your groin muscles during
Cool Down, and increase flexibility for your legs. It is an
important Cool Down exercise for running, and helps to avoid
pulling muscles in the groin area during training.
. . . technique for lunge stretching |
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Cool Down by Stretching Groin Muscles
It is important to stretch your groin muscles during Cool
Down. This helps to avoid injury due to over-stretching during
training.
. . . technique for
stretching groin muscles |
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Cool Down by Stretching Quadriceps
Stretch your quadriceps during Cool Down, especially for
running. This helps to avoid the onset of cramp during training.
. . . technique
for stretching quardiceps |
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Cool Down by Stretching and Raising your Back
Stretch your back during Cool Down. This helps to avoid the
onset of back pain.
. . . technique for stretching
and raising your back |
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If you take time to cool down properly after strenuous exercise, you will be
less prone to injury and muscle strain. Cooling down is not lost
time. If you are injured you will not be able to exercise, and your
fitness training schedule or routine will be set back. Time for
exercise includes time for proper warm up and cooling down.
At first you may find that you take a considerable time to cool
down. For example, although you shower soon after stopping exercise,
you may continue to perspire for some time. This is not convenient
if you exercise before travelling to work and have deadlines to
keep. The problem is that your body and metabolism are not used
to dealing with exercise and its consequences, and they need time
to adjust to your new living pattern. The good news is that your
body will get used to this activity pattern, and will adjust more
quickly. You will cool down faster, and your heart rate and breathing
will settle down more quickly once your body and metabolism get
used to the new you.
Meanwhile, you can help the cooling process by having a cooler
(not cold) shower than usual, and by drinking to replace body fluids
and rehydrate.
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