You gotta have a proper kind of, like, cooldown.

你必须有一种适当冷静下来。

Cooldown the emotions and let the rational perspective of the situation arise.

冷静情绪，让自己在当下情境中恢复理性视角。

Well, active cooldowns have been touted to improve performance in subsequent training sessions.

有人说，训练后主动冷身有助提高运动表现。

When there were any performance gains over passive cooldown, it applied to well-seasoned athletes only.

但却发现了动冷身运动表现有提高，但仅限专业运动员。

Now with our enhanced understanding, let's pose the question: are active cooldowns at all necessary?

现在我们冷身有了更多了解，那现在要如何看待主动冷身是否有必要？

Some even found an increase in soreness, likely from the additional fatigue incurred from the active cooldown itself.

甚至还有研究发现，主动冷身还会增加酸痛，因为主动冷身可能会增加疲劳。

These active cooldowns, unlike simply resting, aka passive cooldown, can be many different activities.

主动冷身运动，它和静止休息这样动冷身不一样。

Active cooldowns did not show any significant advantage over passive and, again, any small benefit applied mostly to well-trained subjects.

主动冷身动冷身也没有额外好处，在强调一下，即使有好处，也只是在专业运动员身上适用。

That being said, I still would like to know what you think of active cooldowns.

希望大家也能分享自己主动冷身看法。

For performance measures, in studies looking at outcomes in both same-day and next-day settings, active cooldowns did not have any meaningful impact.

实验测量了冷身同一天和第二天运动表现影响，并未发现主动冷身带来了任何有意义影响。

Much of this is covered in a 2018 research review by Hooren and Peake, where they analyzed the current scientific literature on active cooldowns.

胡伦和皮克在2018年一篇研究综述中提到了这一点，他们分析了当前有关主动冷身科学文献。

Injury research on cooldowns were repeatedly paired with warmups and stretching, which might have impacted the results, for better or for worse.

冷身伤病影响实验中，掺杂了热身和拉伸，这些额外因素可能会影响实验结果。

As much as active cooldowns have been highly suggested around fitness and sports circles, its actual benefits are much less substantial.

在健身界和运动界主动冷身大众多推崇，但它实际效果却没有那么好。

However, warmups and stretching are supposedly injury-preventing factors themselves, so it stands to reason, although not with full certainty, that cooldowns alone wouldn't fare much better.

但是热身和拉伸它们本身都是能减少受伤风险，虽然还不能完全确定，但我们可以借此推理出冷身预防受伤效果可能不太好。

Same goes for indirect muscle recovery markers, like creatine kinase and muscle voluntary isometric force contraction, where active cooldowns don't seem to change much of these recovery factors.

此结果同样在测量间接肌肉恢复标志物中成立，例如，肌酸激酶活性和肌肉自发等长收缩力，主动冷身不会这些恢复因素造成影响。

If you're just the regular gym goer that do not have time to dedicate an extra 15 to 30 minutes to an active cooldown, then a simple rest should be just fine.

如果你只是去健身房简单地锻炼一下，没那么多时间再去做 15 到 30 分钟主动冷身，那简单休息一下就可以了。

However, if an active cooldown is something you find perhaps mentally beneficial, then it might be fine if you continue to do it for the sake of a sort of psychological placebo.

然而，如果你觉得冷身你心理上有作用，那你继续做冷身也没问题，因为它能给你提供心理安慰。