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 - decrease body temperature, remove waste products from the working muscles and to increase range of movement.

 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  
  • reduce the potential for  
  • 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. I cool down to allow a gradual fall in my heart rate; I achieve this by performing light aerobic exercise such as walking for 5-10 minuets before strtching, as it shortens the recovery time of my muscles as it removes carbon dioxide and lactic acid, Which will make my heart rate decrease. I will also need to ensure I stay hydrated and have warm clothing on to ensure my body returns to its normal state and avoid dizziness and over or under heating of my body.

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I will allow my heart rate decrease before performing stretches to avoid blood pooling in my muscles which often will lead to cramp and dizzy spells and potentially cause Delayed Onset Muscle Soreness (DOMS). DOMS as it is abbreviated is Muscle soreness that occurs some 24 to 48 hours after intense exercise usually involves eccentric contractions. This increases in intracellular pressure that irritates the nerve endings, producing swelling and local pain. The soreness can be an indication of potential muscle adaptation to follow, but if it persists or is debilitating then it could indicate  and large muscular tissue damage. ...

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