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cool down Cool down Slowing down at the end of your session is about so much more than just relaxation Many exercisers are guilty of cutting their sessions short, and although this may mean you miss the traffic on your way home, it also means that you most likely skipped an important step in your workout – the cool down. The cool down does so much more than just letting your heart rate return to normal; for example it also prevents blood pooling, which is when blood collects in your legs and feet instead of circulating back to the heart. This tends to happen if you stop exercising suddenly. Cool downs also give your body time to remove metabolic waste products, such as lactic acid – the main culprit of cramp. As well as these goals, the cool down is also one of the flexibility aspects of your session, working to maintain or improve your flexibility – at the end of the workout your muscles will be at their warmest and will be more extendable. Your cool down will usually involve two types of flexibility based stretches: • Static Maintenance Stretches • Static Developmental Stretches Static maintenance stretches are used to help return muscles to their pre exercise length. They are only short stretches – held for about six to 10 seconds – where you take the stretch to the end of your usual range of motion without bouncing and then hold the position. Static developmental stretches on the other hand are used to develop the length of the muscle fibres, which increases the range of movement at a joint. Holding a static developmental stretch • Take the stretch to the point where you can feel it, keeping good posture and alignment • Hold for about 15 seconds or until the tension in the muscle has reduced • Relax the position briefly and then return to the stretch, increasing the range of movement until tension is felt again – you should find that you can stretch a bit further this time • Hold again for approximately 15 seconds • Return to your normal position Cool down tips Although cool down stretches could often be said to be the same as the ones used in the warm up, it's important to remember that you are using them for a difference purpose – instead of ramping up your heart rate, you want to be lowering it. For that purpose, try and encourage relaxation in your cool down, for example, the majority of stretches that you would do standing up for the wam up, you can do sitting or lying on the floor instead. Instead of trying to balance on one foot for a quad stretch, why don't you lie on your stomach and kick your heel to your glutes instead, resting your head on the floor? Even stretching out your triceps or chest can be done cross legged on the floor rather than standing. Katie is the editor of Personal Trainer magazine, a qualified Level 2 gym instructor and is currently undergoing her Level 3 Personal Trainer qualification with Discovery Learning. Get in touch at katie@ptmagazine.co.uk | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 84
cool down Yoga Cool Down Just like the warm up to prepare the body, cooling down after yoga/exercise to repair the body is just as important. Yoga cool down poses are light stretches helping the body to transition from working hard to resting. Done after a heavy workout, these poses will help the cardiovascular system to gradually Personal yoga trainer Suzan Altay shows how to stretch your muscles in this relaxing cool down return to normal functioning by circulating blood to help restore muscles, reduce strain on the heart muscle, prevent sudden blood pressure drops, counteract dizziness/light headedness and promote relaxation. After a yoga session, the cool down prepares the body for the final relaxation. It calms the mind, slows the breath and balances emotions. Easy pose Stretches the hips, knees and ankles. Sitting cross legged, push your knees towards the floor and elongate your spine. An alternative is to twist the spine, reaching one arm to the opposite thigh. Pigeon pose Stretches the thighs, groin, psoas, abdomen, chest, shoulders, and neck. From all fours, place your right knee underneath your right shoulder. Then slide your left leg back and lower your hips to the floor. | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 85
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the yearbook 2016 from the creators
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Hello! Because we love you brillian
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nutrition 1 Oats I opt for organic,
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nutrition Blueberry and Almond Prot
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nutrition lunching lets get Health
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nutrition Prep time: Cooking time:
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nutrition Frozen Banana Delights In
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nutrition Nutritionist Hanna Sillit
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nutrition Mini Mango Bites Makes 12
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Page 33 and 34: nutrition Green Vanilla Protein Smo
Page 35 and 36: Make sure to perform activation and
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55 and 56: workout SIDE/FRONT RAISES Begin sta
Page 57 and 58: workout Lower body workout Personal
Page 59 and 60: workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62: WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67 and 68: workout SHAOLIN PUNCHES - SPECIAL A
Page 69 and 70: workouts Lower Body Workout Plan PT
Page 71 and 72: workout 30 minute HIIT workout Stam
Page 73 and 74: workout BICYCLE CRUNCHES Lie on you
Page 75 and 76: workouts Power through TRX Personal
Page 77 and 78: workouts TRX ROW Taking the TRX in
Page 79 and 80: WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82: workout Personal trainer Declan O
Page 83: workout C2: BARBELL ROMANIAN DEADLI
Page 87 and 88: cool down Figure 4 pose Stretches t
Page 89 and 90: cool down A. PEC STRETCH Hold your
Page 91 and 92: cool down Fitness Pilates cool down
Page 93 and 94: cool down OUTER THIGH/ ABDUCTOR REL
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