Introduction
When it comes to making progress in the gym, a high degree of your focus should be on recovery. Without paying attention to getting adequate recovery, your gym efforts might be going to waste. Your recovery starts with the cooldown, a process which helps transition your body back to a parasympathetic, otherwise known as a rest and digest, state. This means your body is ready to repair itself, and adapt from the training you’ve just done.
Why do you need to cool down?
The cooldown is where your post-workout recovery begins. A good cooldown is designed to help your body return to its resting state as quickly as possible, getting the recovery process started. Without a proper cooldown, you risk leaving your body in an elevated state of stress, which can limit your recovery and your progress, and so you should self regulate and think about how much you realistically need to do.
There are two main processes of a cooldown that you want to get started
- Parasympathetic Activation (Rest and Digest)
- Waste Clearance (Lactate and Metabolic Byproducts)
Parasympathetic Activation
The priority post workout is to bring your body back to a resting state as quickly as possible. When you exercise, your sympathetic nervous system is activated, which leads to the release of stress hormones such as adrenaline. Whilst this is good for high performance, staying in this state for too long can be bad for recovery.
Activating the parasympathetic nervous system helps to counteract these effects, promoting relactation, digestion and recovery. The transition is necessary for your body to begin repairing tissues, replenishing energy stores and reducing inflammation. The quicker you can achieve this state, the faster you can start recovering and the sooner you can work out again.
Waste Clearance (Lactate & Metabolic Byproducts)
During high intensity workouts, your body produces lactate and metabolic byproducts. These can accumulate in the muscles, leading to burning feelings, fatigue and if not cleared, soreness post exercise. An effective cooldown can help clear these waste products, which will reduce muscle stiffness and soreness following the workout, as well as improve overall recovery.
Doing things which promote blood flow and lymphatic drainage will be your best port of call for removing these byproducts from the muscles, helping you feel fresher and more prepared for youtube next training session
Three of the Best Ways to Cool Down
Now that we’ve discussed the importance of cooling down properly, here are three easy methods to help transition your body from a heightened state of stress under exercise load, back to a parasympathetic state which can clear metabolic waste efficiently.
An Easy Stroll
One of the simplest and most effective cooldowns is literally taking an easy walk. Walking at an easy pace helps lower the heart rate gradually whilst promoting blood circulation, aiding in the removal of metabolic byproducts. Being outside also provides a mental break from the gym, helping you to relax and unwind.
Gentle Stretching or Flow
Just simply having a gentle stretch or getting into a flow routine can be very good for cooling down. We’re not pushing the body to try and increase mobility, more so just trying to relax the muscles and bring the body back to a state of calm. You should focus on slow, controlled movements and deep breathing. This not only helps to relax the muscles, but also signals to your nervous system that it’s time to shift into recovery mode.
Breathwork
Breathwork is great for activating the parasympathetic nervous system. Simple breathing exercises such as diaphragmatic breathing or box breathing can help lower your heart rate and aid getting into a state of relaxation. Reducing stress through breathwork will help your body shift into recovery mode.
Conclusion
The duration of your cooldown should aim to be proportional to your workout intensity. AKA, the harder your workout was, the longer your cooldown should be. Equally, less intense workouts require shorter cooldowns. Incorporating the right cooldown into your routine can help get your recovery process started, which should be a priority for getting fully ready for your next session. If you’re a fitness enthusiast or gym instructor and you’re looking to level up your knowledge and skills, or perhaps you’re looking to help others through fitness, then why not take a look at our combined level 2 and level 3 personal trainer course, CPT.