Exercising is likened to the core of an activity. A point must be preceded by an opening and ending with a close. Well, the opening of exercising is called a warm-up, while cooling is the closing. Between warming up, exercising, and cooling down nothing is insignificant, all is meaningful. Here are 5 cooling properties after exercise.
1. Reduce the Risk of Muscle Cramps
Muscle cramps often occur due to errors in carrying out movements during exercise. Therefore it is necessary to cool down after exercise to minimize muscle cramps due to unplanned movements. The right cooling movement can maximize blood circulation and make muscles more relaxed.
2. Avoiding the stress of the mind on the body
During exercise the muscles in the body are more tense due to dynamic movements during exercise. So that the process of stretching the body is needed while controlling the breath so that the muscles of the body become weak. The benefit of cooling down after exercising here is to make the body’s muscles more relaxed and make the mind calm, the result can be free from feelings of stress.
3. Normalize Heartbeat
Sports activities, especially strenuous exercise and fast movements, make the heart pump faster. If the heart condition does not return to normal, it will cause dizziness or run out of balance. Therefore, process is needed to make the heart more relaxed and pumped normally again.
4. Control the Breathing Rate
Are you gasping for breath when you exercise? Don’t be afraid, this does happen when you exercise because the breath is directly proportional to the pumped heart when exercising. When the state of the heart is pumping faster, so that the breath also continues to be lightning. Re-control the respiratory rate is tried. Such are 4 of the properties after exercise.
5. Reduce Pressure on Body Joints
The cooling effect after the next exercise is to reduce pressure on the joints of the body that are usually difficult to move after exercise. The pressure on the joints will decrease after cooling down. If the pressure on the joints has decreased, then the movement of the limbs will be able to be adjusted back to normal or not stiff.
Before the exercise phase ends, you must cool down at the end of the exercise. Cooling is no less meaningful than heating as we know the above explanation. As stated by the American Council of Exercise, the effect of cooling down after exercise is to prevent injury and can increase the range of motion of muscles so they are not easily injured. Not only that, cooling down can also overcome the burning sensation that usually occurs after 1 or 2 days of exercise.
Then, what is the ideal cooling motion? Here are guidelines from the American Heart Association for proper cooling.
Walk until your heart rate is at a base of 120 beats per minute.
Stretch the body by holding each movement for about 10-30 seconds. Can be tried longer if needed. It is recommended not to perform with very strong and painful movements.
Avoid jerking or sudden movements that can increase the risk of muscle injury.
Take a deep breath to relax your body and mind.
Carry out cooling ideally 3-5 minutes
Such are the 5 benefits of cooling after exercise and the perfect guide to cooling down. Try not to do long intervals after exercising because it will make you lazy to cool down. Should be tried directly after exercise. Only after cooling is allowed to rest. Always take care of your health by exercising!