In today’s busy schedules we often overlook small but important things thinking they won’t really

make an overall difference. One such thing is proper cooling down after a workout. You may

already know in the back of your mind that you need to do it, but somehow it gets relegated to

that “later” box.

In short, taking time to cool down will bring your heart rate and breathing back to normal. It also

assists in preventing fainting or dizziness. And not only that, it also helps prepare your muscles

for your next workout. Furthermore, it removes any waste products (such as lactic acid), which

can build up during vigorous activity.

Dr. Grant Cooper, a Medical Doctor specialising in Physical Medicine & Rehabilitation says that

you must Always remember to cool down after exercising. This gives your muscles a chance to

relax and prevents your blood pressure from dropping too rapidly, which can happen if your

blood is allowed to pool in your extremities.

Modern-day exercise triggers a similar physiologic response in the body as say, running from a

wild animal (back in our caveman days) or perhaps defending yourself in a fight or even having

to summon up the courage to speak in front of a large crown. This kind of response activates

the sympathetic nervous system, the part of the nervous system that is responsible for your

body's "flight or fight" response. Physical changes happen such as your eyes dilating, heart rate

increasing, blood pressure rising, and your arteries redirecting blood flow away from your

abdomen and to your heart, brain, and limbs. When using your arms and legs during exercise,

the arteries in your limbs enlarge in order to allow more blood to flow to them. When you stop

exercising, your sympathetic nervous system turns off and your parasympathetic nervous

system takes over.

When the parasympathetic nervous system is in action (that is while you are at rest), your blood

pressure drops, your blood vessels relax and dilate, blood flows to your abdomen, and your

heart rate slows but the vast amounts of blood that, mere seconds or minutes ago was being

pumped to your heart and limbs slows and has a tendency to pool in your extremities. This

means the required blood does not get to your head and creates the potential for fainting. This

can be avoided by cooling down after you exercise.

Cooling down also assists in removing waste products from your muscles, such as lactic acid,

which can build up during vigorous activity (lactic acid is most effectively removed by gentle

exercise rather than stopping suddenly).

The National Academy of Sports Medicine says that a cool-down provides the body with a

smooth transition from exercise back to a steady state of rest.

The ultimate aim of a cool-down is to reduce heart and breathing rates, gradually cool body

temperature, return muscles to their optimal length-tension relationships, prevent venous

pooling of blood in the lower extremities, which may cause dizziness or possible fainting, and

restore physiologic systems close to baseline.

The proposed benefits of a cool-down are shown below:

•              Reduce heart and breathing rates

•              Gradually cool body temperature

•              Return muscles to their optimal length-tension relationships

•              Prevent venous pooling of blood in the lower extremities

•              Restore physiologic systems close to baseline

So, take the time to cool down after your workout – after all, it’s what’s best for you!