Cool Down

A cool down means to lose heat and intensity. This means in physiological terms that the muscles reduce in temperature and heart rate decreases.

What are the benefits of a cool down?

An effective cool down will:

• The disposal of waste products - including excess lactic acid.
• Reduce the effects of DOMS.
• Reduce the chances of dizziness or fainting.
• Reduce the level of adrenaline in the blood.
• Decrease heart rate closer to the participants resting rate.
• Increased flexibility through stretching when the muscles temperature is elevated.
• Help the recovery process.

An example of an effective cool down:

Low level of fitness

• General cardio 5-10 minutes
• Static stretching for 10-15 minutes.

Medium level of fitness

• General cardio 5-10 minutes
• Static/assisted stretching for 10-15minutes.

High level of fitness

• General cardio 3-5 minutes
• Static, assisted or PNF stretching for 10-30 minutes.