The Importance of Cooling Down After Exercise

After a warm-up and core movement, don't forget to cool down, okay? Because this cooling phase can reduce the risk the occurrence of injury and make the body return to normal. relax. Movement cooling also easy why to do.

Cooling movements or cool down 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 movement is slower and softer and less intense than the warm-up.

The Importance of Cooling Down After Exercise

This is Wo Cooling Benefits

During exercise, 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 prior cooling, the blood that accumulates 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 more relaxed, 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

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 cooling down. Meanwhile, if the exercise you do includes strength training, the recommended cooling down is body stretching movements.

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

  • Jogging lightly 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 back 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 other variations of movements that suit your type of sport.

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

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