Simply reduce the intensity of the activity you have been doing — if you have been jogging, then walk; if you have been running, then jog; fast swimming then easy swim. This will help you gradually reduce your heart rate and begin the process of recovery. Gently stretching each of the main muscle groups for 10—15 seconds will restore their length and can help bring your mind and body back to a resting state. Home Healthy living Keeping active Before and after exercise Warm-up and cool-down.
Warm-up and cool-down. Opt for walking lunges and hip rotations over a sustained toe-touch for the best warm-up stretch. Cooling down influences many of the same bodily functions as warming up, but with opposite effects.
Whereas warming up seeks to raise your heart rate, cooling down attempts to lower it at a slow and steady rate. Lowering your heart rate incrementally helps ease lung function as you wind down and regain your breath after a particularly strenuous workout. Cooling down also reduces the likelihood of muscle soreness.
Lactic acid can build up in the muscles following a workout. Engaging in cool-down exercises and stretches rids your body of this lactic acid more rapidly, allowing it to begin the recovery process sooner. Something went wrong on our side, please try again. Show references Warm up, cool down. American Heart Association. Accessed May 6, Physical Activity Guidelines for Americans. Department of Health and Human Services.
Physical activity adult. Rochester, Minn. Van Horren B, et al. Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Medicine. Popp K, et al. Pre- and post-activity stretching practices of collegiate athletic trainers in the United States.
See also 10, steps 5K training schedule Aerobic exercise Air pollution and exercise Ankle weights for fitness walkers Barefoot running shoes Buying athletic shoes? Check your arch Buying new workout shoes? Get the right fit Choose the right walking shoes Cycle your way to better health Do you need to warm up before you exercise? Elliptical machines: Better than treadmills?
Exercise: Are you working hard enough? Exercise for weight loss: Calories burned in 1 hour Exercise: How much do I need? Exercise intensity Exercising: Does taking the stairs count?
By slowly raising your heart rate, the warm-up also helps minimize stress on your heart. The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.
Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout.
A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.
Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated.
0コメント