Five Reasons You Shouldn’t Skip Your Cool-down
1. Blood Pooling
During exercise, the heart is pumping at an
accelerated rate and the oxygenated blood has to be pumped from your
heart and make it all the way through your lower extremities before
working its way back to the heart (against gravity) to be re-oxygenated
again. When the body goes from moving quickly or performing a lot of
work during your last set to working less and moving slowly, the
squeezing action provided by the working muscles is greatly diminished.
When exercise is stopped abruptly, this can cause the blood to pool in
the lower extremities and slow its return back to the heart and,
subsequently, the brain. Another factor that adds to this dilemma is the
one-way valves that are present within our vascular system. Veins,
which are generally responsible for returning deoxygenated blood back to
the heart and lungs, come equipped with one-way valves spaced
throughout to prevent back flow. When the movement of blood slows within
the vascular system, there is less pressure available to move the blood
through these doorways, which causes the blood to become somewhat
‘trapped’ between these valves. All of this can lead to lightheadedness,
dizziness and fainting. In fact, many fitness facility accidents occur
in the locker rooms because of this blood pooling effect (especially
with the elderly or those prone to cardiovascular issues). So, when you
feel like jumping from your last sprint straight back into your street
clothes, remember to take an extra few minutes to slow your roll, make
sure your heart rate comes down slowly, and allow your body to become
accustomed to the now diminished level of work. It might save you a trip
to the emergency room.
2. Delayed Onset Muscle Soreness (DOMS)
DOMS occurs 24 to 48 hours after exercise due to
microtears in the muscle fibers. This is a normal part of exercise and
some soreness is to be expected, especially with resistance training or a
new form of exercise. However, considerable amounts of DOMS is not
comfortable and can be rather debilitating when trying to stay on a
consistent exercise schedule. DOMS that hangs around for more than two
to three days may also be a sign of overtraining or illness, or be a
precursor to injury. Cooling down after your workout is a great way to
help minimize the DOMS effect. A recent study
conducted at California State University looked at the effect of
recovery interventions of moderate- and low-intensity cycling, as well
as seated rest after strength training. What they found was that when
completed after the strength training bout, the moderate-intensity
cycling cool-down showed a significant decrease in DOMS due to increased
blood flow to the exercised muscles. So when your last reps are in the
books, don’t forget to put your weights away and take a short spin on
the closest bike; your quads will thank you in 24 to 48 hours.
3. Stress Relief
Exercise is a great way to step away from the day’s stresses and take
care of yourself. Not only are you taking care of your body when you
exercise, but you’re also taking care of your mind by helping to release
the “feel good” hormones dopamine and serotonin, also known as
endorphins. The cool-down is an important part of this process—when
exercise is slowed and the body is allowed to gradually come back to a
resting, balanced state (homeostasis), you will be able to take full
advantage of the relaxed and euphoric effect that these neurochemicals
have on your body. Taking a few moments to stretch, breath and reflect
on your awesome workout will not only help you be on point when you
enter back into your busy life, it will also leave you feeling refreshed
and possibly ward off future diseases.
4. Injury Prevention
When you are finished with all your sets and reps or
your final interval, your muscles are very warm and pliable (think of
silly putty that you’ve been played with for a while), making static
stretching a great addition to the cool-down to improve overall
flexibility. When the muscles are stretched on a consistent basis, they
become lengthened and, over time, will allow you to have more range of
motion, warding off injuries that tend to plague the inflexible. This is
also true for those who may not be of the competitive nature.
Lower-back injuries are among the most common reasons for days missed at
work and can be caused from tight hamstrings and/or tight hip flexors,
which is why it is so important to give these areas some love after your
workout. Two sets of 30-second static stretches will not only make your
legs and back feel great, but you will also be more likely to catch
yourself in a slippery situation and prevent a future injury.
5. Recovery
After an intense bout of exercise there is
accumulation of lactic acid within the system. It takes time for this
byproduct of exercise to be ‘buffered’ out, so 10 minutes of light
exercise along with stretching is a great way to begin clearing the
lactic acid from the body. It also helps to ensure that your body will
be ready for its next physical test.
With all this talk about a cool-down it is important to know what to
include during this essential part of your workout routine. A cool-down
should fill the last five to 15 minutes of your workout, and include
static (held for 30 seconds or so) stretches of the muscle groups you
just worked. For example, if you did squats and push-ups, you’ll want to
stretch your glutes, quads, chest and triceps. You should also include a
light form of cardiovascular exercise. If you just finished a spin
class or a run, try walking for five to 10 minutes and then do your
stretches. Your cool-down might also include the use of a foam roller to
help alleviate those tender points along the muscles. So, while it
might be just as easy to skip out early, remember that a 10-minute
cool-down can be the difference between you and your fitness goals.