From adolescence we are trained that warming up is a must in order to prepare for every practice. This enables us to fit the pressure on our muscles and to deter injury. More importantly, the heart rate and circulation are increasing rapidly, loosening joints and increasing blood flow to the body. All of these contribute to an efficient training.
But it is so essential to cool down as to warm up. It avoids swelling, helps to restore the rhythm to normal and avoids chronic venous failure (CVI). Also known as “blood pooling,” the CVI takes place when the blood grows in blood vessels during a lengthy workout, making it hard to return from the legs to the core.
The complete cooldown time should last from three to ten minutes or until you are prepared to stop, according to many health and fitness teachers. Target areas rely on which body section you have trained. For instance, you have to make reduced body stretches or a slow walk if you are working your legs. Many tutorials are available online.
It is only popular feeling that is the best way to assess whether you’ve efficiently cooled down–that’s enough if you think your heart rate has decreased. You will be told when your heart rate has returned to normal when you wear a heart rate monitor. No study is available to show that stretching after a session can help to decrease sorrow, but if it is helpful, there will be no harm–it is a private preference.Refreshing techniques, such as foam rollers, sports massages or dry needles are worth studying. If your pain is there the next day, stopping and consulting your physician and physiotherapist and warming up more thoroughly, most importantly, the next time.
Peter Beaumont is a senior reporter on the Guardian’s Global Development desk. He has reported extensively from conflict zones including Africa, the Balkans and the Middle East and is the author of The Secret Life of War: Journeys Through Modern Conflict. Email: firstname.lastname@example.org