k or even a marathon and shortly after take an easy jog or walk or another 20-40 min? In extreme cases like this water-electrolyte balance can take 2 or more days to recover(Viru, 1995). And for higher intensity workouts or sports it is known that a decrease in circulating blood volume due to water accumulation in intra- and extra- cellular compartments of muscles(Sejersted, 1986). Those are just two examples in which facilitates the need for cooling down protocols. When considering what to do in a cool down a couple things to consider are any exercise that is low impact/intensity, stretching, meditating, message...The list is endless. Often times people don't think they have time or lack the motivation to fit in 20 min or so to get a jump start in recovery. A good thing to do is consider a routine of exercises or activity that could help you out. Some time savers could be walking to a gym if your close, stretch in the shower...not at the gym;) or run some daily errands on foot if possible after you workout.
Monday, September 28, 2009
Cool it Buddy!!!!
With so much emphasis on dynamic warm-up, activation, and the workout itself , people are neglecting a pivotal part of every single workout. Cooling down is often planned but not followed through or sometimes it's not even considered when programming. There are a variety of advantages to this modality to recovery, some include: return of heart rate to resting levels, removing acidic metabolites, reducing adrenaline and noradrenaline to facilitate endocrine function....etc. Wow that is some important stuff when you think about these things compounding over time from the summation of loads of previous workouts. This is also important to consider when competing . You ever wonder why people will run a 5
k or even a marathon and shortly after take an easy jog or walk or another 20-40 min? In extreme cases like this water-electrolyte balance can take 2 or more days to recover(Viru, 1995). And for higher intensity workouts or sports it is known that a decrease in circulating blood volume due to water accumulation in intra- and extra- cellular compartments of muscles(Sejersted, 1986). Those are just two examples in which facilitates the need for cooling down protocols. When considering what to do in a cool down a couple things to consider are any exercise that is low impact/intensity, stretching, meditating, message...The list is endless. Often times people don't think they have time or lack the motivation to fit in 20 min or so to get a jump start in recovery. A good thing to do is consider a routine of exercises or activity that could help you out. Some time savers could be walking to a gym if your close, stretch in the shower...not at the gym;) or run some daily errands on foot if possible after you workout.
k or even a marathon and shortly after take an easy jog or walk or another 20-40 min? In extreme cases like this water-electrolyte balance can take 2 or more days to recover(Viru, 1995). And for higher intensity workouts or sports it is known that a decrease in circulating blood volume due to water accumulation in intra- and extra- cellular compartments of muscles(Sejersted, 1986). Those are just two examples in which facilitates the need for cooling down protocols. When considering what to do in a cool down a couple things to consider are any exercise that is low impact/intensity, stretching, meditating, message...The list is endless. Often times people don't think they have time or lack the motivation to fit in 20 min or so to get a jump start in recovery. A good thing to do is consider a routine of exercises or activity that could help you out. Some time savers could be walking to a gym if your close, stretch in the shower...not at the gym;) or run some daily errands on foot if possible after you workout.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment