Why a cooldown after your training is important
If you want to have strong muscles and a flat stomach, you must not only eat healthy, but also regularly go to its limits in Training. In order for this to lead to visible successes in the medium and long term and to avoid injuries, it is not only necessary to warm up well and think about your own Mobility, but above all to pay proper attention to recovery. In the following article, you will learn why the Cool-Down has an important function after your workout, and why it can further optimize your recovery.
What is a cooldown?
The cooldown is performed directly after the actual training session. Once the last repetition of the last exercise of the training plan has been completed, turn to the Cool-down. For this purpose, one usually uses a cardio device and moves on it for a duration of five to ten minutes. In addition, rolling on a Foam Roller can be beneficial following the physical stress.
The intensity of the Cool-down should not be too high for it to be designed effectively. Over the entire duration, one should be able to speak without problems and not get out of breath. So it is not a High Intensity Training or a "Training after Training". In order to better understand the function and significance of the Cool-down, it is necessary to be aware of the processes that take place in the organism during a training session.
What happens in your body during exercise?
When we train, this represents a situation for the body that puts it in "fight or flight" mode – that is, fight or flee. Even if we no longer have to run away from saber-toothed tigers or kill large mammoths, our body is still prepared for such situations today. In order to survive the" fight or escape situation " as effectively as possible, there are a number of physical reactions that take place inside us:
The pulse increases, which ensures that the muscles and skin are more blood circulation. At the same time, however, areas such as the digestive tract are less well supplied with oxygen. The hormones adrenaline and (after a certain time) Cortisol also ensure that the muscles have sufficient energy at their disposal.
If we now move weights with as much intensity as possible in Training, our muscles consume ATP and so-called breakdown products such as lactate are produced, which must be transported via the blood and the lymphatic system.
While the blood flows through our veins via heartbeat, lymphatic fluid is transported in particular with the help of movement of the muscles. Only after it has passed numerous lymph nodes, the lymph is also released into the blood. This last point will be important once again in connection with the implementation of an optimal Cool-down.
Through the Training, the so-called anabolic window opens. During this Phase, the muscle cells are more receptive to carbohydrates and muscle protein synthesis is stimulated.
In order for carbohydrates and proteins to reach their destination at all, they must be absorbed and digested by means of food. But wasn't it written above that the digestive tract gets worse blood circulation in the course of the training load? This is where the Cool-Down comes in!
The cooldown makes you fit for the next unit faster
If you go to a cardio device with relaxed intensity after the last set of work, the blood flow in the body is promoted. In short, we support the body in transporting the existing degradation products towards the liver and kidney, where the organism recycles or disposes of them.
Anyone who also relaxes mentally gets into a balanced mental state faster, which slows down the release of stress hormones. This is necessary because adrenaline and Cortisol are hormonal antagonists to Insulin, which is supposed to channel carbohydrates into muscle cells. In addition, the relaxation ensures that the digestive tract also gets better blood circulation.
If you want, you can then roll out the previously stressed muscles with the Foam Roller. This can reduce muscle soreness and support Regeneration, so that the muscles recover faster. In this context, it should be borne in mind that even when splitting in the context of a split, different muscle areas are loaded on several days. For example, if you have trained the chest, you can devote yourself to the triceps as part of the rolling out as well as on an arm day.
If you support your body in recovery after a training session in this way, you will not suddenly move the double weights in the next training session, but here and there bring out one or the other extra repetition, so that you reach your goals faster in the medium term.
A cooldown may not be as motivating as the actual training session at first and may not be at the top of the priority list, especially if you have little time. But if you start to put more time and effort into your favorite Hobby, you should also start to implement a small Cool-down after the training session.