The Importance of Cooling down after Exercise

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The Importance of Cooling down after Exercise
The Importance of Cooling down after Exercise

After warming up and core movement, don't forget to cool down, okay? The reason is, this cooling phase can reduce the risk of injury and make the body relax again. Cooling down is also easy to do

Cooling movements or cool downs are generally in the form of stretching movements. If observed, the movement on cooling and warming up before exercise is not much different. The difference is, the cooling motion is slower and gentler and less intense than the warm-up.

The Importance of Cooling down after Exercise - Alodokter

Here are the Benefits of Cooling

When exercising, the heart will beat faster than usual to increase blood flow and oxygen supply throughout the body. If the movements during the core exercise phase are stopped without cooling down beforehand, the blood that has accumulated in the limbs will flow more slowly.

Well, this condition can cause dizziness, headaches, and even fainting. To avoid that risk, you need to cool off. By cooling, the blood flow will be smoother. This will also help restore the body to its original condition.

In addition, cooling can also provide the following benefits:

  • Optimizing the benefits of exercise
  • Restore the rhythm of breathing and body temperature to the same as before exercise
  • Makes muscles relax, thereby reducing the risk of injury and leg cramps
  • Improve body flexibility
  • Removing lactic acid that has accumulated in the body

During cooling down, you can also reflect on the positive things that have been done during exercise. This can build self-confidence and increase motivation to continue exercising.

How to Cool down

Cooling is done for at least 5–10 minutes. There are various cooling techniques and movements, usually depending on the type of exercise being performed.

If you are jogging, one type of cooling down that you can do is to do a brisk walk and a leisurely walk whose rhythm you can adjust to your needs. For example, you can do a brisk walk first for 2-3 minutes, then slowly change the rhythm to a leisurely walk.

If you do swimming, then you can take a leisurely walk as a cool down. Meanwhile, if the exercise you are doing includes strength training, the recommended cooling down is a body stretching movement.

For more details, here are some cool post-workout options that you can do:

  • Light jogging for 3-5 minutes and followed by a leisurely walk for 3-5 minutes.
  • Upper body stretch. The trick, raise both hands as high as possible until the spine feels straight. Then, turn your palms facing each other. Stretch up and back.
  • Sit with your legs straight in front of you. Then, bend the body forward with straight arms. Hold this position for 1 minute.
  • Lie on your back with your legs straight. Pull one leg toward the chest. Hold this position for 1 minute. You can help hold your feet against your chest by hugging your knees. Do this alternately on both legs 2-3 times.
  • Position the body like crawling with the support of the palms and knees. Slowly move your feet until your feet touch the floor with your buttocks touching your heels and your forehead touching the floor. Hold this position for 1-3 minutes.
  • From a standing position, slowly bend your knees backwards until your heels touch your buttocks. Then, grasp the ankle with one or both hands. Hold this position for 30 seconds. Repeat on the other leg and do it 2-3 times.

Cooling down after exercise is just as important as warming up. So, don't you miss it, okay? You can choose the movements above or variations of other movements that suit your type of sport.

If you still have questions about cooling down after exercise or are confused about which cool-down movement is right for you, you can consult a doctor.

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