Warm Down

[kleqkleq]

Could someone shed some light over “warming down” after exercising? I use cycling (stationary cycling) as a weight management tool, and I try to do it 5 times a week for 1 hour. I stretch for 10 minutes and then get on the bike. I immediately hit 30 km/h (19 miles/hour) which I do at a normal resistance setting for 50 minutes at 75% of my MHR. I do the remaining 10 minutes at a higher resistance setting which at approximately 80% of my MHR. Up until now I just stop when my 60 minutes are up. I check my HRM watching my pulse slow down and then get off the bike and I feel fine.

Should I warm down? I’m not doing any Tour de France session here. I have read that not warming down can put a lot of stress on the heart, which could cause heart attacks if worse comes to worse. How long should the warm down session last? When is it really needed?

Appreciate any insight on this matter.

Tomas/Sweden

[Dewster]

It sounds like you are warming down just fine. I spin lightly for a few mintues after my workout, getting the bpm to below 100. I would then do my strecting then, rather than before.
As for stress on the heart when not warming down correctly, I'm not sure. If you are healthy and it should not be a problem. Consult your physican if you have concerns.

[CapeRoadie]

No, 80% MHR is not a warm-down or cool-down. But 40% is. Do that for 15 minutes at the end of your workout. Why? To clear lactic acid faster. Why clear lactic acid faster? So it doesn't sit in your muscles for 60-90 minutes and destroy them, giving you delayed onset muscle soreness (DOMS). Then drink a recovery beverage like Endurox R4 right away (no later than 45 minutes post-exercise, with 15 minutes post-exercise optimal). You won't believe what a difference it all makes. Also, stretch last, not first.