A proper warm-up and cool down are both essential elements of training. While an effective warm-up prepares your body for training, the goal of a cool down is to do the opposite.
At the start of a training session, the warm-up increases blood flow, raises your heart rate, and increases your body temperature. After training, a cool down reverses these effects and gets you back to a resting state. During a cool down, your blood flow will return to normal, and your heart rate and body temperature will come back down.
Here are a few elements of a proper cool down that will help your body recover well in between training sessions:
1. Continue moving.
Once your training session is over, try to keep your body moving for a few minutes. Your body needs some low-intensity movement to get back to normal, so don’t stop moving right away. An abrupt stop, while your heart rate is still elevated, can cause dizziness and lightheadedness. Walking is a great way to continue moving while your body comes back to its resting state.
2. Do some stretching.
Another element of a proper cool down is stretching. The best time to stretch and increase your flexibility is after training when your muscles are warm. Once your heart rate has come back to normal, take five to ten minutes to stretch.
3. Drink plenty of water.
Staying hydrated is essential before, during, and after training. After intense training where you’ve lost a lot of sweat, it’s important to replenish any lost fluids. Staying hydrated is another way to promote good recovery after training. Keep a water bottle with you so that you’re more likely to drink enough water to rehydrate.
To learn more about the classes and programs we’re currently offering at Team Rhino Gracie Jiu-Jitsu in Meridian, contact us today.