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The Cool-Down

 

The cool-down should last longer than the warm up, and it should begin with some light exercises to help continue the blood flow, which rids the muscular system of metabolic waste products, and reduces the potential for swelling and soreness. This is then followed by static stretching, which aids in flexibility, while continuing to rid the body of waste products.

 

Neglecting to include a cool-down routine at the end of your workout can lead to the blood pooling in the extremities, which causes dizziness and nausea, not to mention long-term muscle stiffness.

Cool down exercises should be performed at 30-40% intensity, and for about 10-20 minutes for the best possible removal of metabolic waste, as the blood pressure and heart rate move back toward a more normal state, keeping the blood from pooling where the muscles have been the most pushed durring exercise.

 

The post-work-out routine can simply be more of what you've been doing, but at a much lighter pace. For instance, if you've been spending the whole session working on your boxing, then some light bag work, focusing on form and tapping lightly, can help bring the heart rate back to normal. Follow this with some static stretching (holding each position for about 20 seconds) to aid in flexibility, while helping the blood pressure to slow and the metabolic waste to be removed.

 

Cooling down is not meant to be a complicated concept. It's nothing more than moving slower, not using weights, and following it with some beneficial stretches. So let's get to a sample routine that is excellent for the Mixed Martial Artist.

Three Phases

 

  1. Light exercise at 30-40% of work-out intensity.

  2. Static stretching, holding each position for 20 seconds.

  3. Breathing & Reflection.

 

The third phase of the cool down is an important one. If you wish to achieve your full potential, you'll need to learn to focus your mind. By focusing on your breath, you can begin to quiet the activities of the mind and begin to obtain serenity. With a calm mind, we can then reflect on the events of the day's training. This helps us to absorb what we've learned, while seeing what we missed as it was happening.

 

Meditation is missed by most gyms. It is very unfortunate. There is no substitute for a focused mind.

 
Example Cool-Down Session

 

First: Light exercise at 30-40% of work-out intensity.

  1. 2 minute slow jog, followed by a one minute walk.

  2. 5 minutes of light shadow boxing. I will use this time to walk around and examine everyone's form, correcting anything I see wrong.

 

Second:Static Stretching

 

Here is a web page with an excellent simple cool down stretching routine, with pictures, descriptions, and even a video. Don't underestimate the butterfly stretch. It will drastically improve your ground technique.

 

 

 

Third: Breathing & Reflection

 

At the conclusion of the stretching routine, we will sit on the mat, legs crossed, backs straight, heads up, hands on the knees (Sukhasana, in Yoga - It means "easy pose"). We will then perform the four-fold breath for about 2 minutes, focusing our attention on the breath itself.

 

Four-Fold Breathing

  1. Inhale, counting to four.

  2. Hold the breath in your belly for a count of four.

  3. Exhale as you count to four.

  4. Hold for another count of four.

 

If holding it for a count to four is too difficult, hold for only two, working up to four. Never hold the breath with your throat. Always try to relax rather than force.

 

Reflection

 

 

In this part of the training, we consider what we have learned and what needs work. It is recommended that everyone keep a notebook to write down the events of the day's training. This will help the student to absorb everything more efficiently.

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