what is the recommended duration of a cool-down period after exercising?
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How to Properly Cool Down After A Workout A quality cool down will take 5-10 minutes and consist of a lower intensity exercise period followed by stretching. Of course, if you’re pressed for time, something is always better than nothing.
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- Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise. 3  Just exercised at a higher intensity than usual.  65 years of age or older.
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- The program of aerobic and calisthenic exercise aimed for 75%-80% of maximal heart rate according to the. and consisted of 10 minutes of warm-up exercises; 40 minutes of aerobics; 15 minutes of exercise targeting the abdomen, hip, and leg muscles; and 5 minutes for cool-down and stretching.
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Cool Down Stretching Exercises 1 Follow with about 20 to 30 minutes of low-intensity, long-hold (30 to 60 seconds) static stretching. 2  Many people make the mistake of stretching too hard or too vigorously during this part of the cool down.
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- The General Warm-Up. The initial phase of the warm-up routine consists of 5 to 15 minutes of light physical activity, which may include walking, jogging, swimming, stationary biking, and aerobics.
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Why is it important to cool down after exercise? A Dr. Grant Cooper, MD , Physical Medicine & Rehabilitation, answered. Always remember to cool down after exercising. This gives your muscles a chance to relax and prevents your blood pressure from dropping too rapidly, which can happen if your blood is allowed to pool in your extremities.
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- 1 Perform warm-up exercises for 5 - 10 minutes at the beginning of an exercise session. 2  Older people need a longer period to warm up their muscles. 3  Stretching exercises, gentle calisthenics, and walking are ideal. 4  To cool down, you should walk slowly until the heart rate is 10 - 15 beats above your resting heart rate.
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elevated HR after exerciseDan1981 Mar 25, 2007 My main question relates to my recovery rate after exericse.My usual resting heart rate is around 70 (as measured first thing in the morning). When I jog, I keep my heart at 175 to 185 BPM. In the first two minutes following exercise my heart rate drops to under 120. After five minutes it is between 100 and 110. Then it stays around 100 for about an hour (or sometimes 2), before gradually returning to normal. Funny enough, the same thing happens to my sister.
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Warming Up and Stretching The combined time required to perform a thorough warm-up and stretching routine is typically around 15 to 25 minutes. It should always be performed before and after your weight training routine. However, if you are pressed for time, eliminating 5 minutes or so from your stretching routine should be acceptable.
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Cool Down Stretching Exercises For example, if your workout involved a lot of running, cool down with easy jogging or walking. Include some deep breathing as part of your easy exercise to help oxygenate your system. Follow with about 20 to 30 minutes of low-intensity, long-hold (30 to 60 seconds) static stretching. Many people make the mistake of stretching too hard or too vigorously during this part of the cool down.
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How to warm up before exercising Warm up properly before exercising to prevent injury and make your workouts more effective. This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.
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- The purpose of a cool-down is the opposite of a warm-up. At this point you want your body’s temperature to decrease and your hear rate to come down. Stretch for 5-15 minutes. Always stretch after a workout, both cardiovascular and strength training. Never force yourself into a stretch by jerking or snapping into a position. A stretch should rate anywhere from mild tension to the edge of discomfort on your pain meter.
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Why Warm-Ups and Cool-Downs Are Key Here's how to do both right. How to Warm Up. A short warm-up stokes your blood flow and preps your body for exercise. Your muscles respond better to challenges if they're loose and warm. Warm-ups should take 5 to 10 minutes. You'll know you're done when you feel ready for more of a challenge. Before Cardio. Warm up with a slow-paced aerobic activity.
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Cool Down Stretching Exercises 1 For example, if your workout involved a lot of running, cool down with easy jogging or walking. 2  Include some deep breathing as part of your easy exercise to help oxygenate your system. 3  Follow with about 20 to 30 minutes of low-intensity, long-hold (30 to 60 seconds) static stretching.
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- (Yoga, Strength Training, Aerobics or Balance Training) for fifteen minutes each, and then a five-. minute cool down game (Basic Run). Borg RPE and heart rate were assessed during the final 30. seconds of the warm up and cool down, as well during the final 30 seconds of play for each Wii. Fit Plus game. Correlation analysis combining data from both exercise sessions indicated a. moderate positive relationship between heart rate and RPE (r = 0.32).
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Drinking Water During Exercise If it’s dark yellow with a strong urine smell, it’s a good idea to have a cup or two of water 30-60 minutes before you start exercising. If it’s clear to light yellow, it should be fine to just rehydrate gradually after your exercise session without worrying about stopping to drink during the middle of it.
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Cool Down after a tough run, a workout, or a race for a faster recovery. Don't lay down or sit for a long time after your workout or race. I know you will probably be very tired, but you need to start your cool down within 10 minutes of finishing. 2. The cool down should be between 10 to 20 minutes long, but you can jog very slow, or even walk if you like.
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How Much Water You Should Drink Before, During, and After Exercise As the graphic points out, general guidelines are to drink 17 to 20 ounces of water 2 to 3 hours before exercising, another 8 ounces during your warm-up (or 20 to 30 minutes before exercising), 7 to 10 ounces every 10 to 20 minutes during exercise, and 8 ounces of water within 30 minutes after exercising. Yes, that's a lot of water! How much you need to drink, however, depends on your age, gender, height, weight, exercise intensity, and how long you exercise. People who sweat a lot may need to drink more. The graphic includes example water amounts for men and women and several other hydration tips.
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Aerobic exercise: How to warm up and cool down Why warm up and cool down. Warm-ups and cool-downs generally involve doing your activity at a slower pace and reduced intensity. Warming up may help prepare your body for aerobic activity. A warm up gradually revs up your cardiovascular system, increases blood flow to your muscles and raises your body temperature.
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Introduction The warm up should begin approximately 30 minutes before kick-off: 1  10 minutes. 2  The warm up should begin with 10 minutes of running to increase core and muscle temperature.
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- The Purpose of Cool-Down. The purpose of cool-down is the exact opposite of warm-up. Incorporating a planned cool-down at the end of your exercise session assists the body in the transition from exercise to rest. It allows the heart to adjust to the decreased intensity more slowly and can prevent laboured breathing at the end of higher intensity exercise sessions.
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- Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
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How to Get Your Pulse Rate Down Quickly Tip. 1  MayoClinic.com reports that gradually cooling down after a workout might help limit the amount of muscle soreness that you feel. 2  According to MayoClinic.com, a typical adult should have a resting heart rate between 60 and 100 beats per minute.  To decrease a rapid heart beat quickly, splash cold water on your face.
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- Here are some examples of warm-up activities: 1  To warm up for a brisk walk, walk slowly for five to 10 minutes. 2  To warm up for a run, walk briskly for five to 10 minutes.  To warm up for swimming, swim slowly at first and then pick up the tempo as you're able.