Your cool down session should include
(1 point)
• 5 to 10 minutes jogging/walking or 5 to 10 minutes of static stretching exercises.
• at least 20 minutes of light activity:
• floor work sit ups, push ups and stretching exercises.
O 10 minutes of walking and crunches.
Corrected response:
Your cool down session should include:
• 5 to 10 minutes of jogging/walking or 5 to 10 minutes of static stretching exercises.
• at least 20 minutes of light activity: floor work sit ups, push ups, and stretching exercises.
• 10 minutes of walking and crunches.
Please note that it is important to choose exercises and activities that target the muscles you have used during your workout and help reduce your heart rate gradually.
To cool down properly, you have a few options. Here's a step-by-step breakdown of a cool down session:
1. Begin with 5 to 10 minutes of jogging or walking: This will help gradually reduce your heart rate and bring your breathing back to normal. You can choose whether to jog or walk based on your preference and the intensity of your workout.
2. Follow with 5 to 10 minutes of static stretching exercises: This will help improve flexibility and prevent muscle stiffness. Focus on stretching the major muscle groups that were involved in your workout, such as your legs, arms, and back.
3. Next, engage in at least 20 minutes of light activity: This can include floor work exercises like sit-ups, push-ups, and additional stretching exercises. These activities will further promote blood flow, flexibility, and muscle recovery.
4. Gradually wind down the intensity: Reduce the intensity of your activities as you approach the end of your cool down session. This will allow your body to transition back to its resting state gently.
Keep in mind that the specific exercises and duration of each activity may vary depending on your fitness level, personal preferences, and any specific recommendations from a fitness professional or healthcare provider. It's important to listen to your body and adjust accordingly during your cool down session.
To create an effective cool down session, you should include activities that help gradually lower your heart rate and relax your muscles after a workout. Here's a breakdown of the cool down session mentioned:
1. 5 to 10 minutes of jogging/walking: Start with a light jog or brisk walk for 5 to 10 minutes. This helps transition your body from a high-intensity exercise level to a lower one, gradually reducing your heart rate.
2. 5 to 10 minutes of static stretching exercises: After the jogging or walking, focus on static stretches that target the major muscle groups you worked during your workout. Hold each stretch for 15-30 seconds, without bouncing, to improve flexibility and reduce muscle tension.
3. At least 20 minutes of light activity: Engage in light activities such as floor work exercises, sit-ups, push-ups, and additional stretching exercises. These activities help improve core strength, maintain flexibility, and further promote muscle recovery.
While your suggestion of "10 minutes of walking and crunches" incorporates some elements of a cool down, it's important to remember that the duration of walking should be extended to at least 5 to 10 minutes, and it should be followed by static stretches as well as light activity. Additionally, incorporating other exercises such as push-ups and floor work can provide more comprehensive benefits to your cool down routine.