Cool Down For A Faster Recovery

After a hard workout, it would seem that complete rest would be the best way to reduce lactic acid (which causes soreness/fatigue) and encourage recovery. This is not necessarily true. In a recent Medicine & Science in Sports and Exercise journal article, researchers found that 'active rest' speeds up recovery and reduces muscle lactate levels faster than complete inactivity. After hard intervals, one group rested completely, another exercised at 30% intensity between intervals. The active group reduce blood lactate levels faster & could achieve a higher power output throughout the workout. Much has been written about fast recover after high intensity exercise. Many teams, such as Penn State's Crew Team, use active recovery as an inherent part of their training schedule. Another study showed similar effects on healthy, untrained male subjects.

What this means to you?
Cool down after your exercise sessions and you will feel better!
Continue to exercise at about 30-50% of your exercise intensity for about for 5-10 minutes. So jog a bit after you cross that finish line at your next fun run or race, rather than heading right to that food tent! Or, at least walk around while you graze. And wash that bagel down with a lot of water!

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