Just as a warm-up is an essential part of your training or workout, so too should a cool-down be. Yet (sports) physiotherapist Sander It’s often forgotten. In this new blog post, you can read more about the importance of a proper cool-down and the key roles it plays in your body.
What is a cool-down?
“Actually, just like with a warm-up, the term speaks for itself. A cool-down helps your body return to its normal temperature after an (intense) workout or training session. Whilst a warm-up prepares your body for physical exertion, a cool-down helps your body return to a state of ‘rest’.”
What are the benefits of cooling down?
“When you’ve had an intense workout or training session, your body is in this rhythm. The moment you stop without preparing your body for it, your body will react. For example, if you stop your workout abruptly, you may experience dizziness. This may be because your body’s blood circulation is working at full capacity to supply oxygen to every muscle. One of the benefits of a cool-down is that it helps your body’s blood circulation to gradually return to normal, thereby reducing the risk of dizziness. Furthermore, a cool-down serves a number of other important purposes:
- Your heart and your body’s blood circulation can ‘calm down’.
- Faster removal of lactic acid produced during exercise. Lactic acid causes slower recovery.
- Chances of less muscle pain.
What is a correct cool-down?
“You’ve just finished a great workout, but what next? A cool-down can involve several different elements.”
Facet 1: Running or cycling
“This allows your body to wind down gradually, as well as your heart rate and blood flow. Make sure you do this at a gentle pace; otherwise, it will be an extension of your workout rather than a cool-down.”
Facet 2: Stretching and stretching
“Stretching helps to ‘repair’ the micro-injuries that have occurred in your muscles. These tiny tears in your muscle tissue occur during your workout and can be repaired through exercise.”
Facet 3: Sauna or shower
“Taking a hot shower or visiting a sauna causes your blood vessels to dilate. This improves blood circulation, which in turn aids recovery. When visiting the sauna, do ensure you drink plenty of fluids and always wait a little while between your workout and your shower so that your body can settle down first. “
Facet 4: Sports massage or Foam roll
"Also, a sports massage can (internal link to sports massage) It also helps your muscles to recover. A sports massage involves the use of deep and slow massage techniques. This type of massage can improve blood circulation. This ensures that waste products, pain and fluid can be flushed out more quickly. Ultimately, this aids your recovery.
With a foam roller, you can essentially practise ‘self-massage’ anytime, anywhere. This is also known as self-myofascial release. By performing various exercises with a foam roller, you can help to relax your muscles, improve blood circulation, increase mobility in your muscles and joints, and thus also promote recovery.”
FRISKFYSIO can help you on your road to recovery
If present, by practice fill in what services they offer:
- Sports massage
- Muscle injuries
- Sports physiotherapy
Do you have any questions about muscle recovery, or could you do with some guidance? If so, please get in touch with our practice. You can do so by calling 085-5000333, info@friskfysio.nl or use the contact form on the website!
