Expert: Daphne E Brown MS CPRP - 4/15/2005

Question
My wife and I do about 30 minutes of cardio, either on the treadmill or elliptical machines.  Immediately following we usually do weights.  We were curious: do we need to "cool down" from the run before lifting?  Does it do our heart (or other parts) ill to just stop and start lifting weights?

Answer
***Suggestions offered here may or may not help you in your particular situation.  Please consult with a physician when changing or adding an exercise/nutrition regimen***
Hi Joseph.
Your question - we need to "cool down" from the run before lifting?
It is always recommended that if you are training at a heart rate 10 or more beats higher than your normal resting heart rate, that it is a good idea for you to gradually bring your heart rate back down.  This allows for your body to "gear down", circulation to come back to "normal".  You know that your blood is mostly in your legs when you do extended bouts (15+ minutes of cardiovascular exercise). If you don't properly cool down (a slower walk/jogging pace that allows the pumping action of the leg muscles to assist in increased blood circulation to the upper body), blood tends to pool in your legs, contributing to dizziness, light-headedness and in some folks, varicose veins.

Does it do our heart (or other parts) ill to just stop and start lifting weights?
Not necessarily, but again, you may feel lightheaded or dizzy if you just STOP and immediately START lifting heavy weights if most of your blood is still concentrated in your lower body, struggling to get back to a more normal circulation.  Is there a reason you don't want to cool down?

Hope this helped.  CONGRATULATIONS on a healthy lifestyle that includes regular exercise.  Keep up the good work.

Sincerely, Daphne