We are taught from childhood that warming up is a must in preparation for any exercise. It allows us to prepare our muscles for the strain (拉力) we are about to place on them and prevent injury. These all prepare for an effective workout.
It prevents dizziness, helps return the heart rate back to normal and prevents chronic venous insufficiency (CVI). Also known as "blood pooling", CVI occurs when the blood in blood vessels (血管) expands during prolonged exercise, making it difficult for it to return to the heart from the legs.
According to many health and fitness instructors, the total cool-down period should last 3 to 10 minutes, or until you are ready to stop. For example, if you have been working your legs, you will need to do lower body stretches or a slow walk. There are many helpful tutorials online.
The best way to measure whether you have cooled down effectively is purely based on common sense—if you feel your heart rate has reduced, that's enough. There is no research to prove stretching after a session will help reduce pain, but if you feel it helps, do so.
Cooling down methods, including foam rollers, a sports massage or dry needling, are worth investigating. If the pain is there the next day, consult your doctor, and, more importantly, warm up more thoroughly next time.
A. It is down to personal preference.
B. Fast walking is the simplest exercise.
C. If you are not flexible, lower your upper body.
D. If you experience any pain when stretching, stop.
E. But cooling down is as important as warming up.
F. Areas to target depend on which part of the body you have trained.
G. More importantly, it steadily increases the heart rate and blood flow.
