The Importance of Cooling Down for CrossFit Training: Adapting to the Menstrual Cycle

Cooling down is a crucial part of any demanding exercise regime, particularly high-intensity CrossFit training. Effective cooldowns help the body transition from high- to low-intensity activity, reducing the risk of injury and improving recovery. This article explores the importance of cooldowns, how they may differ depending on the menstrual cycle phase, and provides science-backed strategies for an effective post-workout routine.

The Benefits of Cooling Down

Cooling down after a CrossFit workout provides a myriad of benefits:

1. Promotes Recovery: Cooldowns help remove metabolic waste from muscles, speeding up recovery and reducing muscle soreness(1).
2. Prevents Dizziness: Cooldowns prevent blood from pooling in the extremities, leading to dizziness and fainting(2).
3. Increases Flexibility: Stretching during the cooldown phase can improve flexibility and range of motion(3).
4. Reduces Injury Risk: An effective cooldown can reduce the risk of injury, enhancing overall athletic performance(4).

Cooldowns and the Menstrual Cycle

The menstrual cycle, comprising the follicular and luteal phases, influences an individual's energy levels, strength, and pain tolerance. As such, adjust the cooldown accordingly:

Follicular Phase

During the follicular phase, estrogen levels rise, increasing energy and strength (5). As a result, cooldowns may focus on mild aerobic activity and stretching. For example:

• 5 minutes of walking or cycling at a gentle pace
• Dynamic stretches targeting major muscle groups
• Foam rolling to alleviate muscle tension.

Dynamic stretches for cooling down can include the following and should be specific to the movements you have completed in the workout.

1. Leg Swings: Stand beside a wall or a sturdy object for support. Swing one leg forward and backwards while maintaining a tall posture. Repeat for 10-15 swings per leg.
2. Hamstring Scoops: Stand with your feet shoulder-width apart. Step forward with one foot and keep your heel on the ground while extending your other leg behind you. Hinge forward at your hips and scoop your hands around the front foot. Return to your starting position and switch legs. Repeat for 10-12 repetitions per leg.
3. Hip Circles: Stand with feet hip-width apart. Place your hands on your hips and perform hip circles by rotating your hips clockwise and then counterclockwise. Perform 5-10 circles in each direction.
4. Arm Circles: Extend your arms out to the sides at shoulder height. Make small circles in a forward direction for 10-15 seconds, then reverse the direction for another 10-15 seconds. Gradually increase the size of the circles.
5. Walking Lunges with Rotation: Step forward with one foot into a lunge position. Twist your upper body to the side of the front leg, then push off with the same leg to return to the starting position. Switch legs and repeat for 10-12 repetitions per leg.
6. Lateral Leg Swings: Stand sideways beside a wall or sturdy object for support. Swing one leg side-to-side across your body and then away from it in a controlled motion. Repeat for 10-15 swings per leg.
7. Standing Quad Stretch: Stand upright and grab your ankle, gently pulling your heel towards your buttocks. Maintain alignment of your hips and knees while engaging your core. Hold for one to two seconds and release before switching legs. Repeat for 10-12 repetitions per leg.
8. Walking Knee Hugs: Walk forward while lifting one knee and hugging it towards your chest. Hold the stretch for one to two seconds before releasing and stepping forward with the other leg. Repeat for 10-12 repetitions per leg.
9. Butt Kicks: While walking or lightly jogging, kick your heels to your buttocks, alternating legs. Focus on a quick and dynamic motion. Perform for approximately 30 seconds.
10. Torso Twists: Stand with your feet hip-width apart and your arms raised parallel to the ground. Gently twist your torso to one side, then twist to the opposite side. Repeat this motion for 10-15 repetitions on each side.

Luteal Phase

In the luteal phase, progesterone levels rise, leading to bloating, fatigue, and reduced pain tolerance. Cooldowns during this phase should involve low-impact activities and gentle stretching:

• 5 minutes of brisk walking or gentle cycling
• Static stretches targeting major muscle groups
• Controlled breathing exercises to aid relaxation

Static stretches for cooling down can include the following and should be specific to the movements you have completed in the workout.

1. Standing Calf Stretch: Stand near a wall or sturdy object and place one foot against it, keeping the heel on the ground and the other a step behind. Lean forward, keeping your back leg straight until you feel a stretch in your calf. Hold for 15-30 seconds, then switch legs.
2. Hamstring Stretch: Sit on the ground with your legs extended in front of you. Reach forward towards your toes while maintaining a straight back. Hold for 15-30 seconds.
3. Quad Stretch: Stand upright and grab your ankle, gently pulling your heel towards your buttocks. Keep the hips and knees aligned, and engage your core. Hold for 15-30 seconds, then switch legs.
4. Hip Flexor Stretch: Begin in a kneeling position, with one foot forward in a lunge position. Gently push your hips forward for a deep stretch. Hold for 15-30 seconds, then switch legs.
5. Butterfly Stretch: Sit on the ground, bring your feet together, and gently press your knees to the floor. Hold for 15-30 seconds.
6. Triceps Stretch: Lift one arm overhead and bend your elbow, placing your hand on the opposite shoulder. Using your other arm, gently pull your bent elbow back for a stretch. Hold for 15-30 seconds, then switch arms.
7. Upper Back Stretch: Place your hands together and reach out in front of your body. Round your upper back, separating your shoulder blades, and hold for 15-30 seconds.
8. Chest Stretch: While standing, clasp your hands behind your back and lift them gently until you feel a stretch in your chest. Hold for 15-30 seconds.
9. Seated Spinal Twist: Sit on the ground with legs extended in front. Bend one knee and cross the foot to the outside of the opposite thigh. Twist your torso towards the bent knee, placing one hand on the knee and the other behind you on the ground for support. Hold for 15-30 seconds, then switch sides.
10. Child's Pose: Kneel on the ground, sitting back on your heels. Reach your arms forward and rest your forehead on the ground. When you feel a stretch in your lower back, hold for 15-30 seconds.

Cooling Down: An Effective Strategy

An effective cooldown may consist of three components:

1. Gradual Transition: Begin your cooldown by reducing your exercise intensity for 5 to 10 minutes, allowing your heart rate and breathing to return to rest (7).
2. Stretching: Engage in dynamic stretching during the follicular phase or static stretching during the luteal phase. Hold stretches for 15 to 45 seconds, targeting the major muscle groups used in your workout(3).
3. Hydration and Nutrition: Replenishing fluids and electrolytes and consuming a balanced, post-workout meal or snack can aid recovery and muscle repair(1).

In Conclusion

Integrating an effective cooldown into your CrossFit routine promotes recovery and prevents injuries. Understanding and adapting to the hormonal fluctuations during your menstrual cycle allows you to customise your cooldown strategy to optimise performance and overall athletic results.

Footnotes

1. Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine, 33(2), 145-164. ↩ ↩2
2. American College of Sports Medicine (2014). ACSM's Guidelines for Exercise Testing and Prescription (9th ed.). Lippincott Williams & Wilkins. ↩
3. Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109-19. ↩ ↩2
4. Jamtvedt, G., Herbert, R. D., Flottorp, S., Odgaard-Jensen, J., Håvelsrud, K., & Barratt, A. (2010). A pragmatic randomised trial of stretching before and after physical activity to prevent injury and soreness. British journal of sports medicine, 44(14), 1002-1009. ↩
5. Oosthuyse, T., & Bosch, A. N. (2010). The effect of the menstrual cycle on exercise metabolism. Sports Medicine, 40(3), 207-227. ↩
6. Lebrun, C.M. (1995). The effect of the phase of the menstrual cycle and the birth control pill on athletic performance. Clinics in sports medicine, 14(2), 419-441. ↩
7. Silverthorn (2013). Human Physiology: An Integrated Approach (6th ed.). Pearson. ↩