Cooling down/limbering down is also called warming-down . To bring the body in normal state after any competition or training is called cooling down. Cooling down allows the body to transit gradually from an exertional state to a resting or near resting state. In fact, cooling down is a necessary activity after training or competition. It involves a specific procedure to bring the body to a normal position . So, after any workout of training or competition, we should not stop the movements of our body immediately . For appropriate cooling down, we should perform jogging as well as walking for 5to10 minutes . This will help in decreasing the body temperature and removing the waste products from the working muscles . After that, static stretching exercises should be performed for 5to10 minutes . Static stretches are more appropriate to cool down as they help muscles to relax, and muscles fibres to realign and also re-establish their normal range of movement . You should stretch all the major muscle groups which you have used during the training or competition. The stretches should be held for 10 to 20 seconds . The repetition of stretch should be done at least 2 to 3 times. As warming-up is essential before training or competition, cooling down or limbering down is also equally essential to bring the body back to the normal position after training or competition. In simple words, it can be said that the cooling down is as important as the warming up. However , it is usually ignored by sportspersons . As a matter of fact, cooling down should not be underestimated at the end of workout.
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