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If you do one thing this month...cool down after your workout
You've run your lap in record time, but before you sit down and head back to the glory, take a walk. Lower-intensity activity helps your heart, lungs, and blood flow return to their normal state. "If you abruptly stop moving, blood pools in the muscles you were using, which can cause dizziness and fainting," says Allan Goldfarb, Ph.D., an exercise physiologist at the University of North Carolina at Greensboro. To cool down, exercise for five to ten minutes (depending on how intense your workout was) at a rate of perceived exertion (RPE*) of...
If you do one thing this month...cool down after your workout
You've run your lap in record time, but before you sit down and head back to the glory, take a walk. Lower-intensity activity helps your heart, lungs, and blood flow return to their normal state. "If you abruptly stop moving, blood pools in the muscles you were using, which can cause dizziness and fainting," says Allan Goldfarb, Ph.D., an exercise physiologist at the University of North Carolina at Greensboro. To cool down, exercise for five to 10 minutes (depending on how intense your workout was) at a rate of perceived exertion (RPE*) of 3. Then stretch, holding each movement for 10 to 30 seconds. (If you finished your workout with strength training, just stretch.) Now give yourself a pat on the back.
*The rate of perceived exertion (RPE)
Use the RPE scale to assess the intensity of your training session.
This is how the four levels are defined.
RPE 3-4 Mild to moderate; You should be able to maintain this level and carry on a conversation with minimal effort.
RPE 5-6 Moderate; You can maintain this level and entertain yourself with some effort.
RPE 7-8 Difficult; Maintaining this level and having a conversation takes a lot of effort.
RPE 8-9 peak performance; You won't be able to maintain this level for more than 3-4 minutes; No-speaking zone.