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Cooling down after a workout
Photo: Norbert Torriente
EXERCISE NOTEBOOK
THE COOLDOWN
By Mark William Lisky, E.D.P.S.
"The importance of cooling down after training cannot be understated."
Unless you'd like to see your training program derailed while you suffer in a world of pain, it would be prudent to include a cooldown period at the end of each and every workout you undertake. This is especially true for anyone employing progressive resistance training. To that end, there are three different components of cooling down that you need to be made aware of: Mimic exercises, calisthenics, and stretching and aerobic exercises. Any or all of these may be used.
The importance of cooling down after training cannot be understated. The cooldown eases the transition from exercise (especially in the case of lifting weights) to normal functioning. It also facilitates the relaxation of tight muscles and enhances the flow of blood through them. In this continued circulation brings accumulated heat from the body’s core to the surface, where it can radiate away. The physiological and metabolic changes that occur during the cooldown are extremely important in preparing the body for the next workout. Research suggests that stretching after the workout helps reduce delayed localized soreness or muscle pain.
During exercise, the heart pumps a large amount of blood to the working muscles to supply the oxygen necessary to keep moving. The muscles squeeze the veins, which forces blood back to the heart. Valves in the veins prevent the blood from flowing backward. So long as exercise continues, the blood is moved by the muscle back to the heart, where it is once again pumped to the body. If exercise is stopped abruptly, the blood is inefficiently left pooling in the area of the working muscles. This may add stress on the heart. A proper cooldown period facilitates a gradual drop in blood pressure, reducing this type of circulatory stress.
Following an exhaustive workout, removal of lactic acid from muscle is most rapid when light, continuous exercise is performed. This removal from muscle and blood takes approximately 30-60 minutes. During the cooldown period, lactic acid is converted to muscle and liver glycogen and other essentials; this means that lactic acid is used to a considerable extent as metabolic fuel for the aerobic system. Replenishment of muscular stores of phosphagen (ATP and CP) is rapid during the cooldown. The energy for phosphagen restoration is derived from the aerobic system, with possible contribution from the lactic acid system, as well.
During the first phase of the cooldown, a person may perform one set of 10 reps (at 30-40 percent of their one-repetition max) for each exercise in their workout. The order may be in reverse from the start of the workout.
Next, calisthenic exercises are performed: You may start with the upper body and work down to the lower body. For example, start with arm circles, arm swings and torso twists, followed by deep knee squats and calf toe raises, and finish with push-ups and pull-ups. One to two sets of each exercise (20-30 percent of your maximum number of reps) would be appropriate.
Light, continuous aerobic exercise is the next phase of the cooldown. The optimal intensity level is between 25-45 percent of your max VO2 for bicycling and 55-60 percent for walking, jogging or running. The variation between these two categories is probably due to the more localized nature of bicycling, which is generally reflected by a lower lactic acid accumulation threshold. In either case, this phase of the cooldown should last at least 7-10 minutes.
The cooldown should end with stretching in the reverse order, from bottom to top. Each major muscle group trained during the workout in question should be stretched. This phase should last 5-7 minutes.
Even though this may seem like a lot of time added on to your workout, it will be well worth it. Remember that all three components of your workouts – the warm-up, the training session and the cooldown – are essential. A proper warm-up prepares you for your workout today, and a proper cooldown prepares you for the next one tomorrow.
Editor's Note: Mark William Lisky is available for consultations, seminars and workshops. He can be reached for comments at 732-933-9070 or by email mlisky@liskyfitness.com.
