OK, here goes my second dumb question of the day: Physiologically, what is the purpose of cooling down at the end of a workout? I know you’re supposed to do it, but I’m not sure why. It seems your HR will come back down to normal anyway, and you can do stretches to help protect your muscles. Is it better for your heart to slow down gradually? Does light exercise help flush lactic acid from your muscles better? What’s the dealio?
I think you misunderstood that drill, Tibbs. That was practicing how to surrender without getting shot.
Tibbs was in the French air force?
rimshot
From a PT book:
"Abruptly stopping exercise after a vigorous workout may allow a large quantity of blood to pool in the lower extremeties, reducing venous return. As a result, cardiac output is reduced, and blood flow to the brain is diminished, which may cause dizziness or faintness. A gradual cool-down period aids in the removal of accumulated lactic acid and may prevent cardiac arrhythmias following strenuous exercise. "
The real purpose of cooling down is to ensure that as many people as possible see see you and acknowledge your athletic prowess. It is an exercise is style. After running I recommend:
A slow jog, puncuated by frequent and conspicuous checking of the heart rate monitor. Frown intensely as you check, then nod and jog again. Do this twice. Then a slow walk around, again checking monitor. If anyone asks (and that is the whole point, isn’t it) say that you’re cooling down from “an easy 10-miler – today’s my rest day”.
Post-bike cooldown has the same intent – but involves lots of conspicous fiddling with the bike. Post swim cooldown is harder – sit by the pool edge and check your workout card, frown, and then nod in satisfaction.
Remember – it is better to look good, than to be good!
And please remember to add emphasis with at least a half dozen exaggerated exhales, loud enough that anyone in earshot will think you are going to keel over with the next one. * *
Seriously though: Here is one o the clearest explanations of the cool down process I’ve noticed…from www.physioroom.com:
During training sessions…the body’s systems are maximally stressed. This leads to an increase in body temperature, heart rate and blood pressure. There is also a build-up of waste products (such as creatine kinase and myoglobin) in the muscles. In addition, the body releases hormones such as adrenaline and endorphins into the circulatory system. If an athlete simply stops after exercising, the levels of circulating adrenaline and endorphins are high and this can cause a feeling of restlessness and even a sleepless night. The waste products in muscles are thought to cause tiredness and stiffness, and it is not good for anyone to have a rapid decrease in body temperature, heart rate and blood pressure.
For these reasons it is thought that a cool down is beneficial. It allows a gradual decrease in temperature, heart rate and blood pressure, back to resting levels. By gently working the major muscle groups, waste products are actively removed. During the gentle exercise of the cool down the body releases hormones that counter the effects of adrenaline and allow rest and sleep after exercise. Because of the increase in tissue temperature the post-exercise period is an ideal time to stretch and improve or maintain joint range of movement and flexibility.
JM wrote: Because of the increase in tissue temperature the post-exercise period is an ideal time to stretch and improve or maintain joint range of movement and flexibility.
THIS is the one that makes the most sense to me.
…After running I recommend:
A slow jog, puncuated by frequent and conspicuous checking of the heart rate monitor. Frown intensely as you check, then nod and jog again. Do this twice. Then a slow walk around, again checking monitor. If anyone asks (and that is the whole point, isn’t it) say that you’re cooling down from “an easy 10-miler – today’s my rest day”…
See, this is exactly the problem with cooling down! If I finish a hard workout I am sweaty as all get out. I don’t want the people seeing me all sweaty thinking “gee, that little jog is sure making him sweat.” I think the best strategy is to gradually build up pace so that when you are slow you look as fresh as a daisy, then when the set is nearing the end, sprint like hell and say (while looking at your watch) “not bad. Not great, but not bad. I’ll at least podium at Boston again this year…”
Good point, well presented! I think you’d really be on to something if you changed into fresh clothing (specifically for cool down) to enhance the effect. You could probably market a line of “cool down clothes”.
Thanks - good answer. I think I might actually start taking cooling down more seriously.