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Cool Down
After any aerobic activity,
the blood is pooled in the extremities, and the heartrate is elevated.
The purpose of the cool-down is to bring the heartrate down to near-normal
and to get the blood circulating freely back to the heart. Stopping
abruptly could result in fainting or place undue stress on the heart.
The cool-down should also include stretching to help relax the muscles
which worked so hard during the activity. The cool-down stretches
also increase flexibility, and might help to prevent DOMS (Delayed
Onset Muscle Soreness) although this has not been proven.
Using A Sauna
You should not use a steam, sauna or hot tub
right after a workout. Since the blood tends to pool in your extremities
after a vigorous workout, and steams, saunas, hot tubs and even
hot showers tend to dilate your blood vessels, it is really not
the best thing to do as it will be more difficult for the blood
to reach the heart and brain. However, if you've done a thorough
aerobic cool-down, and you wait a reasonable amount of time to return
to almost normal it should be OK. But if you feel any sign of weakness
or dizziness, get out immediately
EATING AFTER EXERCISE
If you feel like eating immediately after a workout,
be sure that it's high in carbohydrates, lower in protein, and either
very low or no fat content. The carbs should be mostly complex.
Durum or semolina pasta, fat-free granola bars, and some of the
lower-sugar fig or other fruit bars are fine. Try to take in as
few kCals as you can - just take the "edge" off. Munching out on
broccoli or cauliflower florets with just a touch of fat-free Ranch
is good.
If the workout was pretty intense, I'd recommend
about an hour's wait afterward before eating a full meal. Most people
aren't really ready to eat when they're majorly sweaty and still
breathing heavily, anyhow. Cool down, then grab a nice refreshing
shower, and mellow out with a big glass of ice water. Next, find
some candles, and sit down to a nice plate of rigatoni with tomato
sauce with basil, green peppers, and little bits of chopped mushroom.
Brush your whole wheat toast with a film of olive oil, sprinkle
on some freshly-chopped garlic.
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