The importance of the warm-up and cool-down increases in proportion to the load in the gym. If you do not cool down after a serious strength training or high-speed cardio, you can pass out.
Why you need a hitch after a workout
Training in the gym is stressful for the body, as it is constantly exposed to serious stress for an hour and a half. When you exercise, lactic acid builds up in your muscles. It causes burning, pain, weakness, other discomfort. These symptoms appear within a few minutes after the end of active training. To prevent its formation and minimize the consequences, you need to:
- Warm up and warm up the muscles before the main load.
- Increase the load gradually.
- Stretch after each set and always at the end of the workout.
Intense physical activity provokes an increase in the level of carbon dioxide and stress hormones in the blood. Raised heart rate and high blood pressure during and after exercise are normal. But if the athlete, after completing the last approach, sits down on the bench to rest, he may lose consciousness. This is due to a sudden drop in pressure. A trainee may have a drop in blood glucose levels – this will cause weakness, nausea, dizziness.
It is necessary to bring the indicators back to normal gradually, performing special exercises for a hitch.
A set of exercises at the end of the workout will “cool” the body. Cooling down after a power load is useful for other reasons:
- breathing is restored;
- body temperature returns to normal;
- decreases muscle pain;
- the likelihood of muscle spasms after exercise is reduced;
- increases muscle elasticity;
- the process of their recovery is accelerated;
- overall athletic performance improves.
A set of exercises for a hitch
After the main workout in the gym, stand on the orbit track or treadmill and walk at a moderate pace for 5-7 minutes. A bike will work too. Gradually reduce the speed to a complete stop to bring the heart rate back to normal. If you are training in a park or in an apartment, slow down and walk around the room or outside for 5-7 minutes.
The next step is a breathing exercise. Stand up straight, feet shoulder-width apart. Raise both arms above your head and take a deep breath. Lower your arms and bend as low as possible, exhale. The back and neck should be relaxed. Do 3-4 repetitions so that breathing and pulse are fully restored.
After that, move on to stretching exercises. Under load, muscle fibers are constantly contracting and contracting: by stretching, the athlete returns them to their natural position, making them more elastic.
Strong and elastic muscles are the prevention of injuries during training and getting rid of pain during the recovery period.
Static stretching is a complete cool down option. It includes 5 exercises that cool the main muscle groups.
Sit on the floor with your legs straight in front of you. The back is straight, the shoulders are slightly laid back. The body is relaxed. Lean forward so that your fingers touch your toes. Stay in this position for 20-30 seconds. Return to original.
Perform 2-3 repetitions.
Get off the mat, straighten your back, put your feet together. Find a point of support and grasp it with your left hand. Grab your right leg with your right hand and pull it up. Stay in this position for 20-30 seconds. Then do the same stretching exercise on the other leg.
From a standing position, move your right arm to the side at chest level and back until you feel a stretch. Do not change position for 20-30 seconds. Then do the exercise on the second hand. Movements should be smooth so as not to injure the shoulder joint.
From a standing position, bring your right hand behind your head. With your left hand, lightly press on your right elbow so that the tension in your hand increases. Stay in this position for 20-30 seconds. Then return to the starting position and do the same for the second hand.
5. Whole body stretch
Starting position – standing, legs together. Raise your arms above your head as high as you can. Stretch for 10 seconds without lifting your feet off the floor. Return to starting position.
Repeat each exercise 2-3 times.
When you can do without a hitch
There are training programs that are in themselves a warm-up and a hitch. These are easy exercises performed at a calm pace:
- 15-minute morning exercise;
- walking in fresh air;
- walking at a moderate pace on a treadmill;
- bicycle and orbit track at 1-2 speeds;
- stretching exercises for the whole body.
There is a direct relationship between training pace and cooldown. It is mandatory if the training is intense, takes place at high speed or with a lot of weight.
With moderate cardio and doing exercises with your own weight at a calm pace (Pilates, stretching), sweating is weak, the respiratory system is not overstrained, there is no strong burning sensation in the muscles. In this state, it is not necessary to hitch. But 2-3 stretching exercises at the end of the workout will definitely not hurt:
- Do 3-4 tilts forward and to the sides to stretch the muscles of the back and abs. Make sure your back is straight.
- Tilts down with the palms touching the floor will stretch the lumbar region.
- Bend over, clasp your knees with your palms, pressing your stomach against your legs. You will feel how the muscles of the legs and back are stretched.
- Spread your arms out to the sides so that your shoulder blades contract. Hold this position for 5-7 seconds and return to the starting position.
At the end of the stretch, lie on your back on a mat, place your arms at your sides, palms up, close your eyes, and relax. The workout is over.