The benefits of a hitch after running and training are often spoken and written about - and everything seems to be obvious: after a fast run, you must first slow down, and only then stop. But is a hitch really needed, and if so, what kind, we tell in this article.
What is a hitch and why is it needed
A hitch is a continuation of the exercise after the end of the main part, but with a reduced intensity, traditionally considered an integral part of the training process.
You can often hear or read that a cool-down promotes faster recovery, and reduces the risk of injury. However, scientific studies do not support any of the above points. For example, Dr. Hirofumi Tanaka of the University of Texas argues that the benefits of a cooldown are nothing more than a myth that is passed from mouth to mouth and does not correspond to reality. At the same time, it is often quite a natural desire to run at an easy pace after an intense workout.
How a hitch works
Let's see how the hitch works and what it gives.
Perhaps the only scientifically based mechanism is as follows: during intense running, blood rushes to the limbs, delivering oxygen and nutrients to the muscles. When a muscle contracts, it thereby provides a backflow of blood to the heart, and if an intense exercise is abruptly interrupted, the heart will still actively pump blood to the extremities, but the backflow will stop - this will slow down blood flow to the brain and may lead to a feeling of dizziness and even fainting.
Therefore, if you reduce the intensity of running gradually, then the blood will still be pushed back by the muscles - and gradually it will be possible to stop without the risk of feeling unwell. True, the above symptoms are more often characteristic of poorly trained people or those who suffer. In addition, scientists argue that in order to avoid stagnation of blood in the legs, you can simply lie down and lift them up - the effect will be the same.
As for faster recovery and reduced muscle pain, these hypotheses have not found any scientific confirmation. True, this does not mean that the hitch should be excluded from your workouts. It at least helps to return to the usual state more smoothly, it definitely won’t hurt, and if you perform it correctly and include stretching in it, it can help maintain not only a good mood, but also the flexibility of the body.
How to do a hitch
Most The best way- break it down into several stages.
The first step is walking.
- At the end of the intense part of the workout, begin to slow down and smoothly transition to a jog.
- After 3-5 minutes, you can slow down to a fast pace, gradually reducing the speed until the heart rate is restored to the pre-workout level.
- Do not be alarmed if there are pulse jumps that are not typical for such a pace without a hitch - just continue to do the exercise in a very calm and easy mode for yourself. This is the main criterion for the correctness of their implementation.
- It is important not to think that because of this, the overall average pace during the workout in the report will become lower - if such thoughts visit and because of them you continue to run faster than a comfortable pace, it is better to turn off the clock and continue the hitch outside the workout recorded by gadgets.
The second part is a light stretch.
When you have already stopped, you can move on to stretching the muscles. It is most effective to pull muscles that are well warmed up after training, since in this state the tissues of muscles, joints and tendons are most elastic. Stretching also relieves tension and the feeling of “clogged” muscles.
It must be remembered that stretching should be done with a comfortable amplitude - if it causes pain, then you are doing it wrong. The best stretching option is 10-15 minutes of static exercises. Hold each pose for 20-30 seconds and switch sides. It is also important not to stop breathing, but to breathe deeply and calmly.
The main muscles that a runner should work out after training are:
- biceps femoris - muscles located on the back of the thigh; they take on the maximum load while running, and their overexertion can lead to back pain, knee pain and injury;
- quadriceps - muscles located on the front surface of the thigh; here is the iliotibial tract, the overstrain of which causes the syndrome;
- muscles around the thigh - gluteal muscles, muscles - rotators, adductors and iliopsoas muscles;
- calves and foot muscles - take on a large load while running, and their overstrain can cause the notorious.
So, while there is no scientifically proven benefit to doing a cool-down, it is useful to do it to prevent congestion in the legs (and, as a result, the risk of dizziness).
At the same time, it is necessary to remember the basic rules of the hitch, do it at a really very comfortable slow pace, and also include light stretching in it, focusing on the muscles mainly involved in running.
But no less important The final stage- a hitch that is performed after a workout. What is it and why is it needed?
A hitch is an exercise after a run. It, in fact, contradicts the entire training done before it. If during the training process we increase the pulse, the hitch just contributes to its return to its usual state. During exercise, the muscles tense up and work more actively.. With a hitch, their activity slows down and a gradual return to a state of rest occurs.
Basically, a cool down is just a post-workout stretch with some light cardio thrown in. It helps to normalize the pulse and body temperature. Thus, we can say that it is a warm-up performed exactly the opposite.
What is it for?
At physical activity, and running is no exception, lactic acid is produced and accumulated in the muscles. In view of this, characteristic muscle pains, called krepatura, are felt. Performing a warm-up after exercise helps to restore muscles and relieve their fatigue.
Cooldown running performs the following tasks:
- normalization and body temperature;
- decrease in the level of lactic acid in the muscles;
- stress relief;
- restoration of normal blood circulation;
- normalization of the tone of intramuscular veins.
Athletes claim that sudden stop while running fast is not safe, since the cardiovascular system will experience severe stress.
Thanks to the hitch, the body smoothly returns to a state of rest, normal breathing is restored, and the emotional state returns to normal.
IMPORTANT! The hitch should be done immediately after the run. There will be nothing to worry about if a couple of minutes pass and the athlete takes a breath after a run. If the run was not fast, you can hesitate after the finish. However, if you do not start a hitch within five minutes, the effect of it will be significantly reduced. And this time can fall below the limit that a hitch implies, and in fact it is aimed precisely at moving from activity to rest.
What exercises to do?
The post-run cooldown most often consists of low-intensity cardio and stretching. The simplest, and at the same time useful option is jogging. That is, after finishing the main run, you do not stop, but gradually reduce the pace of running.
This helps to reduce the load, restore the work of the cardiovascular, respiratory and other systems, remove lactic acid residues from the body. Even ten minutes of easy running with a heart rate of up to 120 beats per minute is enough for a full recovery.
When you hitch, exercises are also useful, aimed at stretching, flexibility, strengthening ligaments and joints. They are mostly static, so you can start doing them immediately after running.
Beginner runners can use regular walking as a cool down. Its duration should be standard - about 10-15 minutes. From a fast pace you need to move into a smooth deceleration.
Here are some examples of exercises suitable for a cool down:
The main idea behind the cool down is that it should be done with a low heart rate. Therefore, you can not run fast at this time. In the process of doing the exercises, you can drink water - this will help replenish the body's supply of fluid lost during the main session.
How to do muscle stretching?
Cooldown usually includes stretching. It helps prevent muscle pain. Many girls involved in sports are afraid to over-pump their leg muscles. Stretching will help prevent this and make the body shape more feminine. Also, such exercises perfectly relax, return the body to a calm state.
When doing stretching exercises, adhere to the following rules:
- Stretch only warm muscles.
- Do not pull the muscles too hard. If there is pain, stop.
- When stretching, sudden movements are unacceptable. You need to stretch smoothly and slowly.
We offer some simple effective exercises for stretching:
- Neck. Gently turn your head to the side and lock in this position to feel the tension in the muscles. Repeat the same for the second side. In total, you need to do 3-4 repetitions.
- Back. You need to bend your arm at the elbow, raise it up and bring it behind your back. With your other hand, try to stretch your elbow back. The shoulders should stretch, as well as the latissimus dorsi muscle. Similar steps are repeated for the second hand.
- Shoulders. The right hand should be brought to the left in front of the body. With your left hand, bring it closer to the body. The same must be done by changing hands. Stay in the extreme position for a couple of seconds.
- Tilts to the side. They need to be performed smoothly and slowly, slightly lingering in the final position and moving slightly in the ground.
- Legs. The easiest exercise. You need to spread the rug, sit down, spread your legs as wide as possible. Perform alternate inclinations to each of the legs, then to the center.
- Standing stretch. It is necessary to bend one leg at the knee and pull it to the stomach with your hands, linger in this position. This will help relax the back of the thigh and gluteal muscles.
- Reverse exercise. It is necessary to bring the bent leg back, grab the sock with your hand and reach for the buttocks. Thus, you stretch the anterior thigh muscle.
- To relax the lower leg, one leg must be bent at the knee, the other placed on the heel slightly in front. You need to grab the sock with your hand and pull it towards you. The back should be bent.
ATTENTION! In the process of stretching, you should qualitatively feel the muscles that you are pulling.
How long does a hitch last?
The standard duration of a hitch is 10-15 minutes. This is enough to restore the pace and normal pulse, returning to a state of rest without stress for the body.
REFERENCE. If you're running outdoors in cold temperatures, it's a good idea to cool down indoors to avoid hypothermia.
Useful video
Cooling down after a run will help your body return from training mode to rest mode and recover more efficiently. Performing simple exercises, you will get maximum results from the workout and prevent discomfort in the muscles.
As opposed to a warm-up, which is necessary to prepare the body for intense physical activity, the main task of a cool-down is to return your body to a state of rest as efficiently and safely as possible. However, can its implementation speed up recovery processes and improve our results?
Traditionally, many trainers and runners believe that the post-workout cool-down (easy 2-3k run) is an important element that can optimize overall body recovery.
It has been scientifically proven that a cool down causes a more gradual decrease in body temperature after a strenuous exercise than a simple rest 1 . There is also evidence in the scientific literature that the correct transition from a tense state of the body to a calm one can lead to better sleep 2 .
However, the key question remains - can doing a cool down influence recovery in such a way that it leads to an increase in athletic performance? In search of an answer, scientists Thomas Reilly and M. Rigby looked at various post-workout strategies used by two groups of collegiate athletes 3 .
The first group of football players “kneaded” after training during the week before the main match (5 minutes of jogging, 5 minutes of stretching and 2 minutes of shaking and massaging the relaxed leg muscles), while the athletes from the second simply rested sitting for 12 minutes.
Immediately after the end of the competition, the researchers changed the protocol: those who did the cool down now rested, and the players from the second group did a cool down, and used it as a recovery method for the next week.
According to the results of the study, those athletes who "humbled" immediately after the match showed better results in long and high jumps, and fully recovered after 48 hours. In addition, their 30m sprints were 50% better than the group that did not cool down. (All tests were conducted immediately after the end of the match).
Unfortunately, the exact mechanisms that led to these results remain undetermined, as the cooldown consisted of three different elements (running, stretching, and shaking), and the specific role of each of them is not completely clear.
Hitch and lactic acid
There is a common belief that doing a cool down will lower your blood lactate levels faster than just resting. This theory is partly based on the research of Arend Bonen and his colleague Angelo Belcastro, who studied lactate levels in highly trained runners after 1-mile runs 4 .
When the athletes performed a cool-down, which consisted of continuous jogging, blood lactate concentrations returned to near-normal levels within 20 minutes. In turn, the use of a combination of exercises from light gymnastics and jogging had a much more modest effect, and simply resting for 20 minutes reduced lactic acid levels by only half. Similar results were obtained in a separate study, when athletes after an intense workout either jog or rested doing nothing 5 .
However, the main misconception is that the increased content of lactic acid in the blood after exercise is bad, and therefore its rapid removal is beneficial. Lactate is an excellent source of energy for skeletal and cardiac muscles, therefore, a high concentration of lactate in the blood can be considered a positive phenomenon, since the “fuel” will be widely distributed throughout the body.
An increase in blood lactate levels is a natural result of performing intense training above TAN levels.
In the two studies mentioned earlier, an active cool down led to a decrease in lactic acid levels, since it was performed at an intensity below TAN. In other words, the rate of uptake of lactate by the muscles was faster than its production, in fact the muscles were using lactate in the blood as an energy source. And in these processes there is nothing that could affect the recovery of the body.
A hitch and potential harm to recovery
Physiologist Dave Costill of Ball State University argues that in many cases, an active cooldown can harm the recovery process and reduce performance in subsequent workouts or competitions 6 .
Together with his Swedish colleague Bengt Saltin, he found that up to 75 percent of the glycogen depleted during a hard workout can be restored fairly quickly in the leg muscles if runners rest rather than jog after the workout 7 .
Since high-intensity training requires sufficient muscle glycogen stores, scientists have concluded that a long cool-down should be avoided in cases where heavy or long training sessions are carried out for several days in a row.
However, how can this be compared to the Reilly study, where it was argued that a cooldown promotes recovery? First, in those cases, the cool-down included only 5 minutes of jogging, which is not enough to significantly affect muscle glycogen stores. Secondly, the positive effect of stretching may have affected, since its implementation does not require the use of precious glycogen stores; also, some studies have shown that stretching improves intramuscular glycogen synthesis.
Hitch and cardiac arrhythmia
Failure to properly cool down can increase the likelihood of a potentially dangerous condition called cardiac arrhythmia. However, studies have shown that after an intense workout, in terms of health effects, it is perfectly acceptable to run lightly or just lie on your back!
The real problem can arise if a runner decides to just stand after completing a workout. During heavy physical exertion, the concentration of norepinephrine in the blood increases significantly. This hormone is an important regulator of blood pressure and also causes an increase in cardiac output.
Norepinephrine levels may rise critically after an intense workout to prevent a rapid drop in blood pressure. Unfortunately, high concentrations of norepinephrine are associated with an increased risk of irregular heartbeats. Standing still after a hard workout is a bad idea as it leads to a dramatic drop in blood pressure (i.e. the leg muscles stop pushing blood up to the heart). This releases more norepinephrine to increase blood pressure, and therefore the likelihood of an arrhythmia increases.
In contrast, jogging, walking, or lying on your back during a cool-down helps stabilize blood pressure: running and walking keep your heart rate naturally and blood flow to your leg muscles, and lying down makes it easier for blood to flow back to your heart because she doesn't have to go up. As a result, less norepinephrine is released and the risk of arrhythmias is reduced 8 .
Cooldown examples
Option 1. In his book Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner, 2004 Olympic silver medalist in the marathon, and winner of the New York (2009) and Boston (2014) marathons, Meb Keflizighi recommends at least 10 minutes of jogging after hard and intense workouts. According to him, this will help reduce muscle soreness and the next day you will feel much better than if you just completed the workout.
Option 2. In the book "Serious Training for Endurance Runners", the authors suggest that after heavy sessions, perform a short cool-down (5-10 minutes of easy running) if you have another hard workout during the next day, and 15-30 minutes of jogging if you plan an easy one. day. During the hitch, hypothermia or overheating should be avoided, you should feel comfortable. The hitch may also include stretching exercises.
Bibliography:
- Sleep deprivation and the athlete. In Sleep deprivation, C. Kushida, ed. New York: Marcel Decker, 2004, pp. 313-314.
- Effect of an active warm-down following competitive soccer. In Science and football IV, W. Spinks, T. Reilly, and A. Murphy, eds. London: Routledge, 2002, pp. 226-229.
- Lactate removal at rest and during exercise. In Metabolic adaptations to advanced physical exercise, H. Howald and J.R. Poortmans, eds. Basel: Birkhauser Verlag, 1975, pp. 101-105.
- Costill, D. Inside running: Basics of sports physiology. Indianapolis, Indiana: Benchmark Press, 1986, pp. 107-108.
- Muscle glycogen and electrolytes following exercise and thermal dehydration. In Metabolic adaptations to advanced physical exercise, H. Howald and J. R. Poortmans, eds. Basel: Birkhauser Verlag, 1975, pp. 352-360.
Nobody argues about the importance of warming up before training, but the hitch is often not paid any attention. But the hitch is the main component successful workout and cannot be ignored so easily.
What is a hitch?
Muscles in training are subjected to intense stress when a person performs strength and cardio exercises. In order not to experience pain in the muscles the next day or reduce them, you need to perform a set of exercises called a hitch. The hitch will restore breathing, blood circulation and relax the muscles.
A hitch is a special set of exercises for a smooth transition of the body from a state of intense activity to a normal state of rest.
The importance of a hitch
Changes in the body during training can have a positive or negative effect on its condition. Only a hitch helps to get the full benefit of sports activities.
During training, muscles and the circulatory system work in an enhanced mode. Blood is supplied to the organs under high pressure.
Sudden stops immediately after a power complex of exercises cause the muscles to stop. Blood stops pumping at the same pace, will accumulate, form clots that interfere with normal blood circulation.
The load during training increases the muscles and makes them stiff, which leads to pain when moving. The cool down will reduce muscle pain by relieving tension.
Abruptly ending a workout will not give you emotional satisfaction from it. A smooth and measured hitch will allow you to evaluate the result and the effort spent.
When a hitch is skipped, the body experiences sharp changes from active to rest, which can adversely affect the health of the athlete.
It is difficult for the heart, respiratory and circulatory systems to adapt to a sudden change. A smooth change of activity makes it possible to enter the desired rhythm.
When and how to cool down
A 10-minute hitch is enough for the body to calm down and return to normal.
For a hitch, a variety of exercises are used, which are selected depending on the type and intensity of training. The best option is stretching exercises.
Proper end of workout different types loads:
Cooldown Exercises
A hitch usually consists of two parts.
In the first part, within 15 minutes, the activity of the heart, pressure and body temperature are normalized with the help.
To benefit from sports, you need to follow the basic rules of preparing for training. One of the preparatory stages is a set of warm-up exercises. Warming up before running minimizes the risk of injury. Gymnastics also normalizes weight and strengthens the immune system.
What is the warm-up before running?
A mandatory warm-up before running helps to increase the temperature in the muscles, ligaments, tendons. Muscles become resistant to various injuries and sprains. Gymnastics promotes better blood circulation in the muscles and stimulates the flow of oxygen into the body. Thanks to the development of muscles, the body retains energy for a long time.
Benefits of warming up for running:
- psychological attitude to training;
- preparation of the cardiovascular, respiratory systems for stress;
- improving sports performance.
When performing a set of exercises, the metabolism is accelerated, which is necessary for weight loss. Dynamic warm-up is performed before power loads: kickboxing, crossfit.
Basic warm-up exercises before running
When preparing for sports activities, it is important to warm up the legs before running, because the limbs account for most of the load. The first stage of the procedure includes the study of articular tissues:
- Stand on one leg. The second limb, bent at the knee, perform rotational movements in a circle.
- Ankle workout. The leg laid aside is placed on the toe and the foot moves in a circle.
After working out the joints, they move on to large muscles. To work out the hip zone, circular movements of the pelvis are performed. The legs are shoulder-width apart, the knees are kept in a straightened position.
Particular attention is paid to warming up the knees before running: doing squats, jumping on one leg, followed by a change of limb. The number of approaches for each exercise is no more than 20-25 times. The purpose of gymnastics is to warm up the muscles, not to overload them. During jumps, pay attention to the setting of the feet: the main load should fall on the toe.
Warm up before a run
The type of exercises performed before a run depends on the degree of physical activity of the athlete. For professionals, one complex has been developed, and for beginners and amateurs, another. An easy run for recreational purposes requires simple movements for flexibility training. A proper warm-up before running consists of:
- swinging limbs;
- half squats;
- lunges;
- rotational movements of the body;
- slopes.
Exercise increases muscle elasticity and helps to open up a second wind when running long distances. Gymnastics is mandatory before the obstacle course. Without preliminary preparation, sharp movements of the legs when overcoming barriers will lead to serious injuries.
Warm up before running for beginners
Running warm-up for beginners includes a light study of all parts of the body. Gymnastics begins with the study of the muscles of the neck. Suitable for this:
- slopes;
- circular movements with a slight tipping of the head back;
- turning the head left and right.
With the help of the rotation of the arms and hands, they warm up the shoulder and elbow joints, which are under load while running. Then perform rotational movements of the body. At the final stage, the knees and legs are worked out (the stages are described above). The duration of the procedure for beginners is no more than 10 minutes.
Cool down after running
People who are professionally involved in sports are aware of the term "hitch". Warm-up and cool-down in running are two important stages in the performance of physical activity. Ignoring them can lead to serious health problems.
The cool down is the final stage of the workout. In time, it lasts no more than 15 minutes and is a light jog. The final exercises are required after heavy loads carried out at a high pulse. After even workouts, the hitch is not performed, because it does not give any effect.
Among the positive actions of the hitch note:
- alignment of the pulse;
- help muscles in the transition to different modes;
- reducing the risk of heart disease associated with physical overload.
For recreational athletes, a great hitch is walking in normal mode, and then in slow motion. To relax the muscles, 10-15 minutes of walking is enough.
Warm up after running
Running is completed with a set of exercises. The main purpose of the warm-up after running is stretching. muscular system. It allows you to maintain the mobility of the joints. After the race, the following exercises are performed:
- Working out the calf. Hands lean on the wall. One leg is placed forward and slightly bent at the knee. The second leg is placed behind, so that the heel does not come off the floor. During stretching, the muscles of the leg exposed back should be tensed.
- Working out the thigh muscles. The leg is placed on a support 40–45 cm high (with emphasis on the heel and pulling the toe towards you). To the leg standing on the support, bend with a straight back, as far as stretching allows. In a bent position, the body is held for several seconds, and then returned to its original position.
What should not be done during the warm-up before running?
Incorrect gymnastics leads to problems during training and increases the risk of injury to muscles and ligaments. There are some points to consider when preparing for a workout:
- Muscle work does not begin with stretching exercises. Such movements are dangerous sprains and injuries.
- Before physical activity minimize the amount of food and drink consumed.
- Do not make sudden movements during the warm-up. To determine your mode, you need to listen to inner feelings. The intensity of stretching is reduced when severe pain appears.
- During preparation, breathe through the nose and exhale through the mouth. It is unacceptable to hold your breath, as this will lead to an insufficient supply of oxygen to the tissues.
People who are just starting to play sports need to familiarize themselves with all the rules, especially when it comes to running. Proper preparation for the lesson includes a mandatory warm-up. The exercises performed during it depend on the experience of the athlete and the goals of the training. The main goal of gymnastics is to warm up the muscles and prevent their damage while running.
