Anyone know of any hard research demonstrating the necessity of a cooldown?
There isn’t any.
I read some actually. Basically when your body is very active for a period of time, and your blood pressure and pulse rise, your body is using more nutrients and producing more waste. If you suddenly stop without allowign your body to cool down, all of those toxins and waste are suddenly in stagnant blood and it can overload your body and heart with toxins, thus damaging them.
I think the main reason for a cool down is so you don’t get so light headed from a blood pressure drop that you pass out or hurt yourself. Otherwise I really never do one, besides maybe jumping directly into a pool after I’m done.
Don’t know what the research (if any) says, but I’ve never been particularly worried about doing a cool-down and it hasn’t hurt me yet. (This is 25 years on…)
The reason I ask is I always hear about this, and I am trying to cut the amount of time I am actually in the gym. I have chosen to start with a HIIT cycle session, and that 5 minutes or so that is in the back of my mind is pretty valuable time. I won’t cut it out completely, but want to reduce it to maybe a minute.
The cool down is stupid. This is time better spent eating.
Good idea Goldberg. That coupled with a few beers citing the thread above and woo hoo.
All. Time. Classic.
To paraphrase Poliquin,
“Your cool-down should consist of stirring your postworkout shake.”
Actually, in the case of energy system work (i.e. high-intensity intervals), I strongly feel that an extra 5-15 minutes of low-intensity aerobic work (i.e. cooldown) would be very beneficial.
Here’s why. It’s quite clear from the literature that fat oxidation is relatively low at high intensities (i.e. >85% VO2max). However, upon cessation of this intensity (i.e. ending your interval training), there is a rapid and significant rise in plasma free fatty acids. Why not take advantage of this increased amount of fatty acids in the bloodstream and an increased rate of lipolysis? Cut back on the intensity after your intervals to a lower intensity (i.e. <65%) that will selectively utilize these and more fatty acids.
I like the contrast between the advice of big, strong Goldberg and the small, ripped- to-shreds Timbo. In the end, eating is more fun than jogging.
Timbo has a good point. Bill Philips’ brother recommended a structured program of HIIT, followed by low-intensity work not too long ago. I’m not sure how this would affect muscle or strength gains, however. The high-intensity work or the low-intensity work alone should, usually, not be enough to hamper gains, but together…?
Hey! Doogie Howser, MD, you best watch whose toes you’re stepping on!
While I love the character and color that the beast we all know and love as Goldberg brings, I feel a need to shed physiological and contrasting evidence at times.
Now, as far as the small, ripped-to-shreds comment goes, I’ll let that go for now, as I haven’t posted any pictures recently. But, you’d be surprised what your once Skinny Bastard brethern is doing these days. It’s all good, though, I’m feelin’ ya.
Also, Doogs, more energy expenditure = more energy intake. Food for thought.
Smitty, as far as your concern goes, I’m simply suggesting an extra 15 minutes of low-intensity exercise. Heck, it could be walking around the track a couple times or spinning at low watts for a bit. I’m not talking about hours of endless aerobic work. Let’s realize that we are still in a bodybuilding and strength training mindset here!
Before I know it, I’m going to have a Scarlet Letter placed on me. Caution: Timbo’s Gone Endurance
Timbo,
I was just pointing out different people here have different goals. I know you’re right in all that you are saying here, but I stand by my previous statement. Eating is more fun than jogging.
Cool downs for sprint work, or other high intensity is understandable. But I agree with Goldberg. After you’re done, drink your PW shake or eat. Then rest.
If I lift, I never do cool downs. If I’m doing cardio, I do a cooldown.
here is my cool down. Drive home from gym while finishing my post workout shake. When i get home i change clothes, wack off and then go to sleep. Now thats a cool down, my boys.
As far as post-weight training goes, I’ve done 15-20 minutes of moderate intensity cardio since JB recommended it several years ago. I can’t say that it hasn’t affected my size or strength gains, but I have seen excellent gains in both categories in this time period so I also can’t say that it has had a negative impact upon them.
I’m with T here. After a training session, I tend to always do anywhere’s from 5-15 minutes of low intensity cardio (depending on how long my workout was). At the very least, you burn off a little more fat and you will be able to get your grub on soon enough. The added expenditure will correlate to better nutrient uptake regardless.
Goldberg…with all that wacking off, shouldn’t you add another scoop of Surge to your post workout drink??..;o)