A good cool-down will:
- Allow the heart rate and breathing to return to normal resting levels
- Reduce blood pooling
- Aid in the removal of waste products
- Increase flexibility and freedom of movement
- Shorten your recovery time
- Hold each stretch for 3 deep breaths (10-20 seconds) - Do not bounce
- Repeat each stretch 2 or 3 times
- Stretch to the point of tension (if you feel pain, you're overdoing it)
- It is recommended that stretching be performed 2-3 times a week for up to 20 mins
References from the SIRC Collection:
1. Costa P, Medeiros H, Fukuda D. Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength & Conditioning Journal (Lippincott Williams & Wilkins). December 2011;33(6):71-79.
2. Klika B. Buddy Up to Cool Down. IDEA Fitness Journal. February 2012;9(2):70.
3. Martin N, Martin G. WARM UP, COOL DOWN. Australian Tennis Magazine: Asia & The Pacific. March 2012;37(3):51.
4. McLarty S. How long should my warm-up and cool-down be?. Triathlete. January 2012;(334):62.
5. Stevenson R. Effects of Cool-Down on Injury Prevention, and Muscle and Metabolic Recovery. Running Research News. May 2010;26(4):1-14.
6. Petersen C, Nittinger N. Warm-Up, Stretching & Cool Down. In Petersen, Carl (ed.), Fit to play tennis, Vancouver, B.C., Fit to Play, c2003, p.21-37;204-206 [e-book]. Canada: 2003.
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