Cool Down: Why or Why Not

A couple of weeks ago, we talked about the importance of warming up and how it was crucial before we jump into our workout. So today we are going to skip the workout and head straight into the cool down and why it’s important to do a cool down after. Some of you may think cool downs are a waste of time and it is extremely boring. I was on that boat myself not too long ago until I decided to give it a go and see what the difference was. So let’s go through a couple of important reasons why you should always cool down after a big workout.

 

  1. It can lead to a reduction of lactic acid build up. After a big workout, our muscles secrete a large amount of lactic acid. It is this lactic acid that causes our muscles to be sore. So to prevent muscle soreness it is best to reduce the amount of lactic acid continually building up. Research has shown that doing a warm down such as a slow paced walk or a gentle stretch is the most effective way or reducing lactic acid. So if you don’t like sore muscles the next day, do a warm down!
  2. A warm down prevents venous pooling of the blood in our extremities. This pooling of blood in the extremities may lead to dizziness and fainting. This is because when we are exercising our sympathetic nervous system comes into play. When we are in this state, our blood pressure and heart beat rises. When we stop moving, our body switches over to the parasympathetic state. In this state our blood pressure drops. Because of the sudden drop of blood pressure, the blood will have gathered into your extremity and not enough blood would’ve been pumped into your brain. Due to the lack of oxygen in the brain, it can cause dizziness and fainting.
  3. It’s a great time for reflection. After every sports game or workout, it is a good time to reflect on how well you did and what you can improve on. Of course, you always deserve a pat on the back as well after working out. Cooling down is a great way to calm your mind while still being engaged at your previous task.

 

Cooling down is just as important as warming up. It allows us to decrease the likelihood of muscle soreness, prevents dizziness and fainting and allows us a good time to reflect. There are also many great reasons why cooling down is a must after every workout! So remember to spend 5 minutes to either go for a small walk, a stretch or something with low impact after your next work out!

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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Fit For Life

How to Deal with Shin Splints

Shin splints present as a dull ache along the inner shin. There can be some possible swelling in the area. Although it’s usually nothing to worry about, they may lead to stress fractures in the tibia if not addressed properly.

Shin splints often present when runners (especially beginners) try to run too much too quickly. Running causes a lot of repetitive impact on the body. The muscles and bones need time to sense the demand being placed on them and rebuild accordingly to better handle that load/demand. Therefore, if a runner tries to increase the volume and/or intensity of their training too quickly it can overstress those tissues.

It’s also not just found in runners. It’s common in any sports that require jumping or sharp cutting, such as basketball and tennis.

The best way to avoid shin splints altogether is to increase the intensity, frequency and duration of your training sessions GRADUALLY. However, it’s hard to quantify how to go about gradually increasing these factors as every human body is different and some are more resilient than others.

So if you do end up with shin splints you can do any or all of the following to treat it.

  • Strengthen your glutes (shown below)
  • Stretch your calves/feet (shown below)
  • Foam roll your legs (shown below)
  • Rest
  • Visit a Structural Chiropractor for individualized assessment and program

EXERCISES FOR SHIN SPLINTS: PERFORM 3 SETS OF 10 OF THE FOLLOWING ON EACH SIDE.

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PERFORM THESE STRETCHES FOR 1-2 MINUTES ON EACH SIDE.

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FOAM ROLL FOR 1-2 MINUTES EACH.

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Shin splints can take anywhere from a couple of weeks to several months to heal. So you’ll have to be patient and be sure to stop any activities that trigger it. The faster you begin treating it, the faster it heals.

Feel free to contact us with any questions you may have!

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness