Aerobic exercises increase your body's use of oxygen. Increased oxygen demand increases heart rate and blood flow, and over time this results in improved cardiovascular fitness and overall health. During aerobic exercise, muscles' demand for oxygen increases beyond the ability of your body to provide it, producing an oxygen debt and allowing byproducts of energy metabolism to accumulate. Keeping your heart rate elevated for 10 or more minutes during a cooldown can help repay this oxygen debt and remove metabolic byproducts.
Aerobic Exercise
Aerobic or cardio exercise includes running, biking, swimming or low intensity body movements. Always consult with your doctor before beginning a new exercise program if you are currently being treated for a medical condition. The American Heart Association recommends at least 30 minutes of physical activity such as aerobic exercise per day. Regular aerobic exercise can improve cardiovascular conditioning, decrease heart disease risk, lower blood pressure, improve cholesterol levels, lower blood sugar, assist in weight management, improve lung function and decrease resting heart rate, according to the Cleveland Clinic.
Oxygen Debt
When performing aerobic exercise in the past, you may have noticed that your heart and breathing rate remain elevated after exercising. During this time, your body is taking in excess oxygen and removing excess carbon dioxide, a metabolic byproduct. Your body is using this excess oxygen to break down lactic acid, a metabolic byproduct produced when there is not enough oxygen available. Cooling down can reduce the time that it takes to remove excess lactic acid.
How to Cool Down
Cooldowns as well as warmups should last five to 10 minutes, according to the Cleveland Clinic. In many aerobic activities such as walking, running, biking or swimming, you can perform several minutes of the same activity at a lower intensity. Stretching, flexibility and joint mobility exercises can be beneficial when performed during or after the cooldown, according to MayoClinic.com.
Benefits of Cooling Down
Cooling down can benefit recovery, although alone it may not help prevent delayed onset muscle soreness, according to a 2008 study published in the "Journal of Strength and Conditioning Research." DOMS is moderate muscle soreness and weakness that begins 24 to 48 hours after an increase in exercise intensity. Warmups and cooldowns can help increase blood flow to muscles, allowing them to consume more oxygen and nutrients during and after exercise.
References
- MayoClinic.com: Aerobic Exercise --- How to Warm Up and Cool Down
- Cleveland Clinic: Aerobic Exercise
- "Journal of Strength and Conditioning Research"; Elimination of Delayed-Onset Muscle Soreness by Pre-resistance Cardioacceleration Before Each Set; W.J. Davis, et al.; January 2008
- TeachPE: Oxygen Debt
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