RunHeartFit.net

My sister was recently telling me how she was concerned about my brother in-law because he doesn’t cool down after using their Bowflex stair climber. She was saying how it’s not good for his heart to “just stop like that”. I didn’t say too much because we were riding at the time I didn’t feel like getting into it. But later I was thinking I should’ve clarified some things…What was she worried about? Was she afraid he would have a heart attack? What did she mean by stop? Did he sit down? Stand there catching his breath? 

When my husband had his stress echo, he had to run for 10 minutes then quickly lie down on his side and hold his breath while they did an ultrasound on his heart. No cool down there, and this is with a person with a possible heart problem. Granted, it is in a controlled environment, but still, how dangerous can it be? 

My sister tends to be a worry wart and follows exercise guidelines to the tee because she is afraid of collapsing and dying. (Sorry sista, but it’s true.) I see them as guidelines and I do what feels right for me. When we ride together she thinks I ride in too high of a gear, because she read that your cadence should be at a certain number. I like to ride in a higher gear because I like the power behind it, otherwise I feel like I am pedal, pedal, pedaling and not going anywhere. It’s a personal preference. 

So when my sister expressed her concern about her husband’s failure to cool down…like she told him too suggested, I let it go and didn’t say much. But she did get me thinking.

Does it really matter if you cool down after exercising?

After a little research the bottom line is yes…and no. Hmm, that sounds vague. Because it is. Will you die if you don’t? Probably not. Will you feel better? Yes.

This is what happens if you “just stop” after a cardio workout:

• Blood vessels dilate and pools in your lower extremities, which drops your blood pressure and heart rate too fast, causing lightheadedness, nausea and possible syncope (passing out). 
• Muscles and joints tighten and become sore and stiff.

Simple ways to cool down after exercise:

• Walk around for a few minutes after your workout. This allows your heart rate to return to baseline. (120 bpm is an acceptable rate to be considered cooled down)
• Slow your pace for the last 5 minutes of your run. 

Sometimes I sprint the last 1/4 mile then walk around to catch my breath for a few minutes, and other times I slow my pace for that 1/4 mile and consider myself cooled down. 

• Do a few static stretches to loosen muscles and joints. This is the best time to stretch because your muscles are warm and forgiving. And you will naturally slow your heart rate. Don’t forget to breathe!
• Hydrate. This is especially important during the hot summer months. Have your favorite electrolyte drink cold and ready for you so when your run is done you can rehydrate and cool down. This is my favorite time. I look forward to my ice cold drink when I’m done with a long hot run. (And a shower. Can’t forget how good a shower feels after a long hot run.)  🙂

Do you cool down after every run/workout? Have you ever been close to passing out after a hard run?

I’m linking with Rachel, Debbie, Deborah, Lisa, Jen and Sandra for  Runner’s Roundup.

Thanks for reading!

                           Denise