waste the cooling after exercise it is, unfortunately, very easy. Let’s say you’ve taken the time to get some fitness done. 99.9% of the time, there are a million other things you’d rather do before devoting more time to stretching, right? but a Proper cooling is a vital part of the recovery process, which is when you really get in shape, and it can also help prevent injuries.
“The importance of heating? We listen to him all the time “, Says physiotherapist Brian King, owner of the Kauno physiotherapy and training studio. “He cooling? Not so much. Because we’re all busy, and we often run to the next thing how much we finished to exercise.
Spending time on proper cooling can help get your body back to baseline, says physiotherapist Kristen Lettenberger of Bespoke Treatments. “By slowing things down at the end of your workout, you will make your heart rate rest again and in doing so, your body is in balance again“God.” This process helps you put things back in order so you can continue better throughout the day. “
In addition, a well-executed cooling after Do exercise it can help you get over your next workout. “Once you’ve moved your body and your muscles are ready, you will have a greater range of motion“God says.” If you have mobility issues, this is a really important opportunity in your training routine. “
But, Is there a correct form of cooling? And does it change depending on the type of training that is done? We ask the experts.
- Includes static stretches: Although old-school stretches have lately become a kind of punching bag, static, or still, stretches are an integral part of any good cooling. In the warm-up, focus on dynamic (fluid) movements that prepare the tissues for the approaching effort: high knees, hip twists, things like that. But when it comes to cooling, mobility works. “Now that you’ve improved your blood flow to this area, you can spend some time working on mobility when the tissues are well relaxed“, Says Lettenberger.” When you lie in a deeper position, you improve the length of the tissues, which can result in hypertrophy – which could make you stronger for this next training session. “
- Cooling is not another workout: It’s easy to fall into the “more is better” mentality, King says. However, cooling should not be another workout. Although it is a great opportunity to focus on the practice of mobility and work on a specific skill. For example, if you have just done a series of heavy squats, try to work your breath while maintaining the lower leg flexion position (no weight) and develop hip mobility.
- Your cooling will complement the effort you just made. It is quite logical that you want to give the muscles you have just worked a little affection after sweating with your cooling practice. For example, runners will want to slow down their heart rate and give some love to muscle groups that work harder halfway, such as the quadriceps, hamstrings, and calves. Are you going to do a one-repetition weightlifting? do some post-lift work with resistance bands can be just the ticket your shoulders need to feel ready for more work in a few days.
- The foam roller should not hurt. How many times have you sat with this cylinder and shivered in mid-use pain? You are definitely not the only one. But according to Lettenberger, if you feel intense pain, you’re doing it wrong. “If all the time you press the fabric tightens and hurts, you’re probably not getting any benefit,” he says. “Adjust the amount of pressure you’re putting on the foam roller. You should feel like your muscles are stretching, and you definitely shouldn’t feel any sharp pain.”
* This article was originally published in GQ USA
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