Surely you have finished a strenuous workout and have thrown yourself on the ground. We have all been there at some point, but it is vital for your body's recovery to calm down.
When done correctly, the cool-down gives you enough time to gradually lower your heart rate, preparing your body to go into recovery mode. Also, recovery periods that involve static stretching or foam rolling give fatigued muscles much-needed cuddling.
Although it only takes a few minutes, it's easy to get into the habit of skipping this critical step in your training. So before you go to the shower, try a cool down for 5 to 10 minutes.
4 common mistakes you make when you finish training
You don't cool down after every workout
Although you can sometimes get away with a shorter cooldown, it's important to include a quick cool-down of at least five minutes of active recovery after exercise.
During exercise, your body goes through a series of stressful processes. One of them is the breakdown of chemicals that can cause muscle pain and fatigue. By doing an active recovery cool-down, followed by a series of stretches, you 'll get your body beginning its repair process, which can help minimize muscle soreness.
Save the last five to ten minutes of your workout for a cool down. For example, if you have 60 minutes to exercise, spend the first three to five minutes on a warm-up, the next 45 to 50 minutes on the main part of your workout, and the last five to 10 minutes on an active cool-down that includes stretching and foam. roller.
You stop your training suddenly
The cooldown does a few things after exercise. First, return your body temperature and blood pressure to pre-exercise levels. Regeneration progress after exercise also begins.
But that's harder to do if you immediately drop to the ground during some seated static stretches. Lowering the intensity gradually is the best way to end the session.
If you're running, jog, then take a brisk walk, then a slower walk. This gradual decrease in intensity (also known as active cooling ) will help calm the body and mind and should be included in every exercise routine.
You don't stretch properly
Muscle pain is one of the most common reasons people skip their workouts. One way to relieve pain is to stretch for the right amount of time after exercising.
During a workout, small micro-tears start to form in muscle tissue due to the force and resistance you place on your body during intense exercise.
Your body also starts producing lactic acid , which is a cause of muscle soreness after training. It is important to stretch after a workout to help your body recover by increasing blood and oxygen through stretching and foam roller, which help to start the recovery process.
Aim for two to four rounds of 15 to 30 seconds per muscle group you train. The type of stretching recommended to perform after training is static stretches (the ones you hold for 15 to 60 seconds) and PNF (Proprioceptive Neuromuscular Facilitation) stretches.
These types of stretches promote the lengthening of individual muscle fibers, increasing blood circulation, and removing waste products to help return your body to its pre-exercise state.
Remember, stretching should never be painful . If you feel any pain (not discomfort), stop and speak to a qualified professional, such as a doctor or physical therapist, who can better assess the situation.
You don't use a foam roller
If you haven't tried the foam roller yet, there's no better time to start! Science claims that not only does it increase the range of motion of the joints , but it can also help reduce muscle soreness and speed up muscle recovery .
The foam roller is a great tool that allows you to self-massage tight muscles and focus on the trigger point areas of the muscle. This type of muscle release allows the user the ability to control the application of pressure to the necessary areas of the body, and is in control of the healing and recovery process.
It is ideal for increasing blood flow and oxygen to these areas of the body, aiding in recovery and telling your nervous system to let your muscles relax.
Includes the foam roller before and / or after your workouts.
Focus on the muscles you just focused on during your workout. For example, if you've done a lot of squats, lunges, and other lower-body exercises, you'll want to roll on your quads, hamstrings, hips, and calves.
Position the roller under the muscle to be targeted and lean on top, using your hands and feet to control how much of your body weight lets the roller press. Roll back and forth a few inches, moving up and down through the muscle and stopping at any point that feels especially tense.
