106 Strength Training
Cooling Down and Stretching
Upon the completion of a training routine, cooling down and stretching should not
be overlooked. The cool-down should be gradual to normalize body temperature, prevent
pooling of blood in the muscles and return metabolic rates to pre-exercise levels. It also
speeds the removal of waste products which tend to increase muscle soreness and prolong
recovery. Stretching after weight training maintains joint and muscle flexibility while
minimizing muscle spasms and weight training injuries. In brief, the components of a cool
down include:" Low intensity cycling or walking.
" Complete body stretching.
" Relaxation.
Common Problems
You need to listen to your body and be able to recognize the signs of problematic
conditions associated with weight training." Injuries - Lack of warm-up and improper lifting techniques (form) can cause
muscle damage." Overuse Syndrome - occurs when you engage in frequent
repetitive exercises to a specific area or use an improper technique during an
exercise. The knee, elbow, and shoulder are most susceptible to these injuries." Delayed Onset Muscle Soreness (DOMS) - potentially severe pain experi-
enced 24 to 48 hours after the activity.In order to allow the body to heal, the improper routine and/or techniques must be
altered. Proper technique, progression, variation, rest and recovery will minimize training
related injuries. More information can be found in the training related injuries chapter.