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What Is a Cool Down and Why Is It Necessary?
A cool down is exactly what it sounds like: a gradual process of cooling down your body after a workout. This is necessary for a few reasons to pole dance class chicago.
First, cooling down helps your heart rate and blood pressure return to baseline levels. This prevents dizziness, lightheadedness and other dangerous side effects. Second, cooling down reduces the amount of lactic acid in your muscles. Lactic acid is responsible for that “achy” feeling you get after a tough workout, and the sooner you can get it out of your system, the sooner you’ll feel better.
Finally, cooling down helps prevent injuries. When you jump right into more vigorous exercises after a strenuous workout, your muscles haven’t had time to adjust and are more prone to tears or strains. A proper cool down gives them time to readjust and prevents any damage that might occur.
Post Pole Dance Stretches
After a vigorous pole dance workout, cooling down and stretching is essential for preventing injury and easing post-workout soreness.
There are a few basic post-pole stretches you can do to help your body recover. First, take a few minutes to rest and drink plenty of fluids. When you’re ready, try the following stretches:
Cat/Cow: Start on your hands and knees, with your spine neutral. Inhale, then exhale as you round your spine and tuck your chin, looking at your bellybutton. Inhale as you reverse the motion, arching your back and looking up at the ceiling. Repeat for 8-10 reps.
Pigeon: From a standing position, step one foot behind you and rest it flat on the floor. Bend the front knee so that the shin is parallel to the floor, then extend the hips until you feel a stretch in the glutes of the back leg. Hold for 30 seconds, then switch legs.
Runner’s Lunge: Step one foot forward into a lunge position, then sink down until the back knee is close to or touching the floor. Keep the spine neutral and reach both arms overhead. Hold for 30 seconds, then switch legs.
Cardiovascular Recovery Exercises
So, you’ve just finished your pole dance workout. Congratulations! You’ve just completed a challenging and exhilarating session. But don’t forget to cool down properly.
Stretching and light cardio exercises are ideal for post-workout recovery. They help to prevent cramps, reduce stiffness and improve circulation. They also help to expel any toxins that may have built up during your workout.
Here are a few exercises that you can do to cool down after your next pole dance session:
1) Hamstring stretch: This stretch is great for lengthening the hamstrings.
2) Seated spinal twist: This stretch helps to release tension in the spine.
3) Calf stretch: This stretch helps to lengthen the calves and improve flexibility.
4)Warrior III: This pose helps to improve balance and stability.
5) Downward dog: This pose helps to open up the hips and chest.
Strengthening Exercises for Injury Prevention
Your pole journey can be long and winding, but with the right post pole dance workouts and drills you can work on strengthening the weak points of your body. After your session, make sure to include balancing exercises that will help reduce the risk of injury. Even if your muscles feel tired, try to complete some hip rotations or standing leg lifts. These exercises will increase your stability and protect your joints from any further damage while improving overall flexibility.
You can also practice static holds in a range of positions, such as wall sits and squats. Not only are these good for improving balance and strengthening lower body muscles, they also offer an opportunity to truly tune into your body’s sensations. Pay attention to how it feels when you move certain parts of your body to find those areas that need more attention and stretch them out more deeply.
Nutrition for Recovery
Itâ€™s important to fuel your body with the right nutrients to help it recover after a strenuous session. Since your muscles are broken down during the intense physical activity, they need the right combination of carbohydrates and proteins to rebuild. Eating a balanced meal that includes these nutrients, as well as fruits and vegetables, will give you the energy to keep on spinning and swinging.
If you donâ€™t have access to food immediately after working out, there are some supplements you can take to help fill in the gaps. Protein bars, powder and drinks all provide your body with key nutrients and vitamins that it needs for recovery. Just remember that nutrition is important for any workout, not just pole dancing workouts, so make sure you always include the right foods for healthy recovery.