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cool down after my choosen sport

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Cool down Warming down should consist of the following: * 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles * 5 to 10 minutes static stretching exercises- decrease body temperature, remove waste products from the working muscles and to increase range of movement. Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement. What are the benefits of a cool down? An appropriate cool down will: * aid in the dissipation of waste products - including lactic acid * reduce the potential for DOMS * reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities * reduce the level of adrenaline in the blood * allows the heart rate to return to it's resting rate Once I have completed my main activity it is important that I cool down, this will slowly reduce the build up of lactic acid in my muscles by reducing my heart rate and breathing at a steady pace instead of just terminating the exercise after the main activity. ...read more.


Stand with your feet shoulder-width apart, one foot extended half a step forward. 2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. 3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward. 4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor. Quadriceps Standing 1. Stand holding onto a secure object, or have one hand raised out to the side for balance. 2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand. 3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward. 4. Aim to keep both knees together, having a slight bend in the supporting leg. ...read more.


3. Exhale and relaxing from the stretch before you repeat. Chin to Chest Front 1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead. 2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest. 3. Concentrate on keeping your back straight, with your shoulders down and back. 4. Relax your hands, and inhale as you lift your head. These stretches will bring my heart and breathing rate back down to a normal exercised level at a gradual pace, and return muscles to normal temperature. The stretching exercises are done to maintain flexibility within my muscles and will keep a good range of movements within my joints. A good type of stretching for a cool down is a static stretch. These are more appropriate in a cool down as they help muscles relax and increase there range of movement .The aim of a static stretch is to relax the muscles and facilitate an improvement in maximum range of motion. In all exercises breathe easily whilst performing them and hold the static stretches for 20 seconds. ...read more.

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