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

你必须有一种适当的方式冷静下来。

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

冷静情绪，让自己在当下的情境中恢复理性的视角。

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

有人说，训练后的主冷身有助于提高运表现。

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

但却发现了被冷身于运表现有提高，但仅限于专业的运员。

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

现在我们于冷身有了更多的了解，那现在要如何看待主冷身是否有必要？

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

主的冷身运，静止休息这样的被冷身不一样。

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，主冷身还会增加酸痛，因为主冷身可能会增加疲劳。

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

主冷身于被冷身也没有额外的好处，在强调一下，即使有好处，也只是在专业运员身上适用。

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于主冷身的看法。

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

实验测量了冷身于同一天第二天运表现的影响，并未发现主冷身带来了任何有意义的影响。

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

胡伦皮克在2018年的一篇研究综述中提到了这一点，他们分析了当前有关主冷身的学文献。

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

冷身伤病影响的实验中，掺杂了热身拉伸，这些额外的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.

在健身界运界主冷身被大众多推崇，但的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.

但是热身拉伸们本身都是能减少受伤风险的，虽然还不能完全确定，但我们可以借此推理出冷身于预防受伤的效果可能不太好。

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的标志物中成立，例如，肌酸激酶活性肌肉自发等长收缩力，主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 分钟的主冷身，那简单的休息一下就可以了。

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，因为能给你提供心理安慰。