We are taught from childhood that warming up is a must in preparation for any exercise. It allows us to gear our muscles up for the strain we are about to place on them and prevent injury. More importantly, it steadily increases the heart rate and circulation, which loosens joints and increases blood flow to the muscles. These all help towards an effective workout.
我们从小就被教导，热身是准备任何运动的必要条件。它能让我们的肌肉为我们即将施加的压力做好准备，防止受伤。更重要的是，它稳定地增加心率和循环，放松关节，增加肌肉的血流量。这些都有助于有效的锻炼。
But cooling down is as important as warming up. It prevents dizziness, helps return the heart rate back to normal and prevents chronic venous insufficiency (CVI). Also known as “blood pooling”, CVI occurs when the blood in blood vessels expands during prolonged exercise, making it difficult for it to return to the heart from the legs.
但冷却下来和热身同样重要。它会防止迷糊,帮助心率回归正常并且防止下肢慢性静脉功能不全（CVI）。也被叫做贫血，CVI是发生在当长期的锻炼时血液在血管迅速扩张，使血液很难从腿部快速回到心脏。
According to many health and fitness instructors, the total cool-down period should last three to 10 minutes, or until you are ready to stop. Areas to target depend on which part of the body you trained. For example, if you have been working your legs, you will need to do lower body stretches or a slow walk. There are many helpful tutorials online.
根据许多健康和健身教练的说法，总冷静期应该持续三到十分钟，或者直到你准备好停下来为止。目标区域取决于你训练的身体的哪一部分。例如，如果你一直在练习你的腿，你将需要做下半身伸展或慢走。网上有很多有用的教程
The best way to measure whether you have cooled down effectively is purely based on common sense – if you feel your heart rate has reduced, that’s enough. If you wear a heart rate monitor, that will also tell you once your heart rate has returned to normal. There is no research to prove stretching after a session will help reduce soreness, but if you feel it helps, there is no harm in it, do so – it is down to personal preference. Cooling down methods, including foam rollers, a sports massage or dry needling are worth investigating. If you experience any pain when stretching, stop, and consult your doctor or a physio if the pain is there the next day, and, more importantly, warm up more thoroughly next time.
衡量你是否已经有效地放松的最好方法是完全基于常识-如果你觉得你的心率降低了，那就足够了。如果你戴了心率监视器，这也会告诉你，一旦你的心率恢复正常。没有研究可以证明，在一段时间后伸展身体有助于减少疼痛，但如果你觉得这有帮助，那就没有坏处，那么就去做吧-这取决于个人的喜好。放松方法，包括泡沫滚筒，运动按摩或干针是值得研究的。如果你在伸展时有任何疼痛，停止，并咨询你的医生或理疗，如果第二天有疼痛，更重要的是，更彻底地热身下次。