The Importance of Cooling Down After a Race or Workout

Cooling Down After Exercise: What Is Important?

The Importance of Cooling Down After Exercise

There are many reasons why you need to cool off after exercising. One reason is because your body needs time to recover from the physical stress of exercise.

Another reason is that you may feel tired and have a headache afterwards. There are various ways how you can cool yourself down after exercise. You can do some simple things like taking cold showers, ice baths, or even just lying in the sun. However, there are other methods which will give you better results.

What Are Some Ways How To Cool Yourself Down After Exercise?

1) Ice Baths: A good way to cool yourself down after exercise is with an ice bath.

Just take a large bucket filled with water and put it over your head. Then lie in the cold water for about 15 minutes.

If you want to get rid of the pain, then use ice packs on your muscles.

2) Cold Showers: Another method to cool down after exercise is with cold showers.

Take a shower using cold water for about 10 minutes. Do not worry if you start shivering; this is normal and does not mean that you are too hot or too cold!

The Importance of Cooling Down After a Race or Workout - Image

3) Sunlight: You can also cool down after exercise by putting a sheet over yourself.

Lie down on the open space with the sheet over your body. Direct sunlight will warm you up.

When you start feeling hot, uncover yourself and feel the cold air. Then, cover yourself back and wait for 10 minutes before repeating the process again.

4) Eat Ice Cream: Not only is eating ice cream delicious, it is also great for you after exercise because it is very cold as well as a great source of nutrients!

You can eat it right after your cool down session as a healthy snack. There are also other foods that have similar benefits, such as cold fruits like watermelon, cherries, and apples.

5) Wear Cool Clothes: Wear clothes made of natural fabrics like cotton because these help you feel cooler.

Also wear light colors which reflect the sunlight and keep you cool. Do not wear clothes which absorb heat because it will only retain the heat inside your body.

6) Take A Walk: Walking is an excellent way to cool down after exercise.

Explore your surroundings and take a stroll outside. You can also go swimming in a nearby river, lake, or pool.

7) Get A Massage: Massages not only feel good, but they also improve blood circulation, increase your flexibility, and improve your muscle tone.

After your session, you will feel relaxed and less tired.

Sources & references used in this article:

Welfare of the racehorse during exercise training and racing by DL Evans – The welfare of horses, 2007 – Springer

Resistance training conserves fat‐free mass and resting energy expenditure following weight loss by H Allen, AR Coggan, S McGregor – 2019 – VeloPress

Proper hydration for distance running: identifying individual fluid needs by GR Hunter, NM Byrne, B Sirikul, JR Fernández… – …, 2008 – Wiley Online Library

Sleep EEG effects of exercise with and without additional body cooling by DJ Casa, ATE Director – Track Coach, 2004 – core.ac.uk

Prolonged strenuous exercise alters the cardiovascular response to dobutamine stimulation in male athletes by JA Horne, VJ Moore – Electroencephalography and clinical …, 1985 – Elsevier

Weight changes, medical complications, and performance during an Ironman triathlon by RC Welsh, DER Warburton, DP Humen… – The Journal of …, 2005 – Wiley Online Library

Cooling during exercise in temperate conditions: impact on performance and thermoregulation by KA Sharwood, M Collins, JH Goedecke… – British journal of sports …, 2004 – bjsm.bmj.com

Serious training for endurance athletes by TMH Eijsvogels, CCWG Bongers… – … journal of sports …, 2014 – researchgate.net