As the athletic trainer at Conner High School, I’m often asked if it’s necessary to cool down after a workout or game. Although there is controversy about whether warming up and cooling down can prevent injuries, allowing time for proper warmup and cool-down will not hurt your body or your performance. Proper warmup and cool-down after any type of exercise are not only beneficial, but can improve your athletic performance.
How to warm up
Athletes need to take warming up and stretching seriously before any sporting event. Some research suggests using dynamic stretches before activity. Your warmup should be sport-specific or related to the activity you are about to begin. You should begin to break a sweat in your warmup.
During warmup, blood flow increases to your muscles and raises your body temperature, readying your body for competition.
How to cool down
A proper cool-down takes 10 to 15 minutes and should consist of jogging or walking and static stretching. Allowing your body to cool down can help reduce the lactic acid in your muscles and also reduce the potential for delayed-onset muscle soreness. It will reduce the adrenaline in your blood and allow your heartbeat to return to its resting rate.
A major benefit to a cool-down is that it can prevent your blood from pooling in your extremities, which can cause dizziness and sometimes fainting.
Remember to allow proper time before and after an event to warm up and cool down to better your performance and your body!
