in health related exercise Cooling down in health related exercise DTD, HRE, 11.08

Cooling down – the aims To prevent post-exercise hypotension and dizziness by maintaining an adequate venous return & cardiac output To aid the removal of lactic acid from the muscles which might otherwise contribute to muscle soreness & stiffness To reduce tension & promote flexibility in muscles To return participants to pre-exercise levels of stimulation (return HR & BP to near resting values) & behaviour (combat the potential deleterious effects of the post-exercise rise in plasma catecholamines) To facilitate the dissipation of body heat DTD, HRE, 11.08

Cooling down – acute response Altered response possible due to: age underlying pathology medication DTD, HRE, 11.08

Cooling down – acute response Heart rate & stroke volume gradually decrease Respiratory rate gradually decreases Body & tissue temperature gradually decrease Blood vessels constrict (diameter decreases) Oxygen exchange & delivery gradually decreases Metabolic demand gradually decreases Muscle temperature & soft tissue elasticity gradually decrease Muscle viscosity gradually increases Synovial fluid flow gradually decreases Synovial fluid viscosity gradually increases Lactic acid is removed from the muscles via the circulatory system Muscles used during exercise are stretched to maintain normal length Muscles with a limited range are stretched to develop their range of motion Levels of stimulation & behaviour return to pre-exercise levels (attenuation of catecholamine response) DTD, HRE, 11.08

Cooling down – chronic response Body responds more quickly to pulse lowering Intensity can be decreased more rapidly without discomfort Less time is needed for a thorough cool- down period DTD, HRE, 11.08

Cooling down -duration 5 - 15 minutes in duration Duration is dependant on: Level of fitness of participants Exercise history of participants Medical status of participants Duration of entire session Intensity of main activity Ambient temperature Time of day DTD, HRE, 11.08

Cooling down – the components Pulse lowerer Exercises which gradually lower the heart rate from the level of the main activity & reduce body temperature This may form a stand-alone component following the main activity, e.g., in circuit or interval aerobic training, or may be part of the aerobic curve in continuous aerobic activity Often is made up of similar activities to those in the warm-up DTD, HRE, 11.08

Cooling down – the components Post-exercise stretch Incorporates short static (maintenance) stretches of 10-12 seconds duration reflecting all muscle groups used in the main activity which have full ranges of movement and long static (developmental) stretches of 15-30 seconds duration (dependant on exercise history & fitness levels) for muscles that require a greater flexibility – hamstrings & adductors (also quadriceps in beginners) In addition those muscles subject to adaptive shortening, i.e., muscles becoming less flexible due to age, lack of activity or bad posture e.g., pectorals, should be stretched developmentally Delivery of appropriate alternatives should be expected in any participant group DTD, HRE, 11.08

Cooling down – the components Relaxation Consists of exercises that allow the participant to recognise signs of muscular tension & allow it to disperse (relaxation training) or alternative activities (e.g., yoga, tai chi) Achieved by the choice of stretching position and appropriate teaching Revitaliser Depending on the nature of the relaxation component & the activity participants may be returning to after the session, low intensity activities may be necessary to conclude the cool-down to energise participants prior to departure DTD, HRE, 11.08

Cooling down – general considerations Content, structure & delivery should reflect: Possible underlying pathology – often multiple Functional limitation Older participants Fitness levels Exercise history DTD, HRE, 11.08

Cooling down – general guidelines Develop & maintain good postural alignment (use of neutral spine alignment during pulse lowerer & post-exercise stretch components where stretch exercise selection allows) Pulse lowering activities should be of a mild rhythmic nature allowing a gradual decrease in intensity Large muscle groups should be involved in pulse lowering to promote venous return from the working muscles to the heart Where relevant effect muscular & psychological relaxation by using floor-based positions for lower body flexibility If necessary encourage participants to replace clothing in order to retain body heat for the stretch component & to avoid feeling cold during relaxation Stretches should relate to the muscle groups used in the session and should include developmental stretching of muscles that require improvement in flexibility Emphasise the need to raise the body to a standing position in a controlled manner if lying floor-based activities have been incorporated Offer lots of alternatives & adaptations Offer physical support where balance and/or strength in synergist & fixator muscles is poor In addition: in the elderly, beginners, newcomers to exercise, special populations: Plan to stabilise at the end of sideways movement patterns during the pulse lowerer Avoid taking arms above the head in the upright position Avoid isometric muscle contraction Avoid quick changes of plane by appropriate exercise rotation & use of good technique for getting down to, and up from, the floor Use slower music during the pulse lowerer Apply developmental stretching to a greater range of muscles DTD, HRE, 11.08