Cool-Down

The cool-down (sometimes called a warm-down or limbering down) is a an easy

exercise, 5- to 15 minute period of low-intensity exercise, that is done after a more
intense activity, to allow a body to gradually transition to a resting or near-resting state.
For instance, a period of slow walking might be used as a cool-down following a running
workout. Depending on the intensity of the exercise, cooling down can involve a slow
jog or walk. With lower intensities, stretching can be used.

Cooling down allows the heart rate to return to its resting rate. Anecdotally cooling
down may reduce dizziness for professional or serious athletes and vocal performers
after strenuous workouts.Cool downs should involve the following important steps to
ensure an effective cool down. After exercise a gradual yet continuous decrease in
exercise intensity (such as from a hard run to an easy jog to a brisk walk) should be the
first step in cooling down the body. Duration can vary for different people, but 3–10
minutes is considered adequate. Stretching, especially static stretching allows the
muscles to be elongated and lengthened.

Stretching  is a very important factor in the procedure of cooling down. Stretching
allows the bodies muscles to build elasticity and repair from aerobic and anaerobic
exercise. Static stretching is the appropriate form of stretching to aid in the cooling
down procedure. It aids in decreasing the body's temperature, removing lactic acid from
the muscles and increasing flexibility. Each stretch should be held for a minimum of 10–
20 seconds and stretched to the point of mild discomfort but not pain. Each muscle
used in mid-high intensity exercise should then be stretched during the cool down.

Muscular and skeletal injuries have also been found to increase when the cool down
procedure is neglected. Ankle injuries are one of the most common injuries athletes and
participants are at risk of obtaining when the cool down is performed ineffectively or
not at all. Injuries are decreased significantly when the cool down is performed for an
adequate amount of time compared to only a short period of time.

A cool-down period accomplishes several goals. First, one primary purpose of a cool-
down is to allow blood to be returned from the muscles back toward the heart. During
exercise, large amounts of blood are pumped to the working muscles. On cessation of
exercise, blood tends to remain in large blood vessels (called pooling) located around
the exercised muscles. Failure to redistribute pooled blood after exercise could result in
your feeling lightheaded or even fainting. Prevention of blood pooling is best
accomplished by low-intensity exercise using those muscles utilized during the workout,
Finally, some fitness experts argue that post-exercise muscle soreness may be reduced
as a result of a cool-down. Although a cool-down period may not eliminate muscular
soreness entirely, it seems possible that the severity of exercise-induced muscle
soreness may be reduced in people who perform a proper cool-down.