Author: yogitaraikwal

Hi , My name is Yogita Raikwal and I'm a content writer and blogger who specializes in writing about technology , life-styles , sports and online marketing .

CONCEPT OF INTERNET

As the internet turns 50, experts weigh future advances and emerging issues | Network World

The INTERNET is a ‘network of networks’ that links computer systems around the world . It allows communication across networks , i.e., communication can take place between one network and another . This allow people to have access to information from different Web sites , locations and machines . It virtually makes accessible a sea of information and a nearly worldwide audience at the click of a button.

It was the Sputnik’s launch and the subsequent cold war , space race and the development of ARPANET (Advance Research Projects Agency NETwork ) in 1950 , that led to the establishment of the internet. However , it actually gained momentum in the 1980s when ARPANET was used by the National Science Foundation to connect the five supercomputers at its regional centres . Thus emerged a high speed Internet service that enabled access to many universities , networks , bulletin board systems , commercial online services and institutions . The decade closed with the introduction of the World Wide Web or WWW , which proclaimed the emergence of an independent platform of communication that was further augmented by a relatively easy-to-use and pleasant graphical interface .

Important Features

Some of the facilities that are available on the Internet are as follows :

  • World Wide Web : The Internet application that is currently drawing maximum attention is the WWW . It has dramatically influenced the online world and continues to grow in popularity .
  • Direct Communication : Through e-mail , messages can be sent to or received from any part of the world within a few minutes.
  • Round-the-Clock Availability : Information on the Internet is available to users 24 hours a day .
  • Wide Area Networks : Using the Internet , organizations can collect and compile information from offices spread over large geographical areas .

Top 10 Sad Romance Anime That Will Make You Cry

When it comes to the emotional spectrum, no emotion hits as hard as sadness. Anime makes us feel a lot of emotions – love, anger, hate, happiness and similar to that, when an anime centralized around sadness is done right, it will make you watch the main character’s heart shatter, and ensure that your heart is shattered in the process. With that note, let’s take a look at the Top 10 Sad and Depressing Romance Anime.

1.Clannad After Story

Clannad After Story | Anime-Planet

2.Your Lie In April

Your Lie in April Season 2: Release Date, Characters, English Dub

3.I Want To Eat Your Pancreas

I Want to Eat Your Pancreas (Manga) : Sumino, Yoru, Kirihara, Idumi: Amazon.in: Books

4.Weathering With You

Weathering With You' review: Makoto Shinkai fable has a fresh edge - Los Angeles Times

5. Ride Your Wave

Hinako, Minato | Ride Your Wave ; Kimi to, Nami ni Noretara | Anime, Cidades costeiras, Filmes

6.Violet Evergarden

Violet Evergarden Movie's Malaysia Fan Screenings Set For March 27, 28

7.Anohana: The flowers we saw that day

Anime Inspiration: AnoHana - College Fashion

8. Orange

Orange: Mirai (2016) - IMDb

9.Silent Voice

A Silent Voice (Koe no Katachi) (2016) | by Allen Kwan | Cultural Panopticon | Medium

10.Plastic Memories

Plastic Memories Season 2| Release Date |Cast| Trailer And More | Keeper Facts

ANIMATION

What is animation: a guide to its history and modern use in design - 99designs

Literally , animate means to bring to life, i.e., to put something into action. Animation makes graphics more realistic by imparting motion and dimension to an inanimate object. Intuitively , though you may think of animation as synonymous with motion , technically speaking , it covers all changes that have a visual effect. Thus, it may include time varying position (motion dynamics) , shape ,size, color, texture(update dynamics) of an object, and also changes in lighting , camera position , focus, etc.

With the development of advanced computer-aided techniques, today, animation is extensively used in entertainment (games and movies), educational and training presentations, advertising, Internet and in-process simulation. Process simulation through animation is very useful in visualization of functioning and stages of operations of industrial products (such as a gear or motor) or gradual transformations in a complex process (such as changing atomic structures in a chemical reaction or distortion of structures under dynamic forces).

For instance , by specifying a storyboard , object definitions and the image frames , a computer animation sequence can be set up . The storyboard is an outline of action . It could consist of rough sketches of motion sequence , or it could be a list of basic events that are to take place . Object definitions are given for each participating object in terms of their shape and movement . The still image frames are either drawn manually or computer-generated to stimulate motion-sequence of animating objects . The illusion of movement is created by playing 15-20 number of such still images with small changes made to each one per second .

MEANING OF LIMBERING DOWN

Short and Long Questions with answers, Training in Sports, Physical education Class 11 Notes | EduRev

Cooling down/limbering down is also called warming-down . To bring the body in normal state after any competition or training is called cooling down. Cooling down allows the body to transit gradually from an exertional state to a resting or near resting state. In fact, cooling down is a necessary activity after training or competition. It involves a specific procedure to bring the body to a normal position . So, after any workout of training or competition, we should not stop the movements of our body immediately . For appropriate cooling down, we should perform jogging as well as walking for 5to10 minutes . This will help in decreasing the body temperature and removing the waste products from the working muscles . After that, static stretching exercises should be performed for 5to10 minutes . Static stretches are more appropriate to cool down as they help muscles to relax, and muscles fibres to realign and also re-establish their normal range of movement . You should stretch all the major muscle groups which you have used during the training or competition. The stretches should be held for 10 to 20 seconds . The repetition of stretch should be done at least 2 to 3 times. As warming-up is essential before training or competition, cooling down or limbering down is also equally essential to bring the body back to the normal position after training or competition. In simple words, it can be said that the cooling down is as important as the warming up. However , it is usually ignored by sportspersons . As a matter of fact, cooling down should not be underestimated at the end of workout.

HOW TO CONTROL YOUR EMOTION ?

Benefits of Meditation 101: How To Meditate In Less Time

There is no doubt that emotions play a very important role in the field of games and sports but it is also essential for a sportsperson to have enough control over emotions . If a sportsperson is unable to control his emotion during the competition , it can damage or ruin his sports career . If there is appropriate control over emotions, the emotional energy may be utilised into proper and constructive channels. A number of research studies have shown that we can control our emotions well before the provoking situation occurs. We can prepare ourselves ahead of time. We can take some physical actions , can learn new ways of thinking and understanding how emotions work . Emotions can be controlled up to a desired level by the following methods.

  • Control your breathing : For appropriate control over your emotions you should try to control your breathing whenever you note certain physiological changes such as dry mouth and elevated heart rate . Find a comfortable place. Take a normal breathe first , then start inhalation. Allow your chest to expand as you fill air into your lungs. Take six to ten deep breaths per minute . In this way, you can control your breathing which will ultimately control your emotions .
  • Meditation : Meditation can be used for controlling your emotions. It can be ideal for staying calm in between the rounds of competition . First of all, sit in a comfortable position . After that pick or select a short focus word that has significant meaning for you and that you associate with relaxation . The word may be relax , smooth , calm or easy, etc . Then close your eyes slowly. After that breathe slowly repeating the focus word. Be passive and avoid other thoughts which come into your mind . Continue this process for 10 to 15 times.
  • Repression: Repression means to avoid the undesirable emotions when these arise in an individual . However , there may be some problems in using this method because sometimes the undesirable emotions may enter into unconscious mind and later on these burst spontaneously with greater force.
  • Introspection: It may be applicable for educated individuals . They can introspect themselves in the stages of different emotions. As soon as they start introspection into themselves, emotions are usually vented out .
  • Redirection: Redirection means the change of direction in the display of emotions.

INDIAN OLYMPIC ASSOCIATION

Indian Olympic Association (IOA) was established in 1927 . Sir Dorabji Jamshedji Tata and Dr Noehren became the founder President and Secretary General, respectively, of Indian Olympic Association . IOA is affiliated to the IOC . Sir Dorabji Tata was also elected the first IOC member in India . In 1928 , Sir Dorabji Jamshedji Tata resigned from the post of president of IOA, After that, Maharaja Bhupinder Singh became the president of IOA . In the Olympic Games of 1928 which were held in Amsterdam, the Indian hockey team was sent to Olympics. The Indian hockey team, which participated first time in Olympic Games won a gold medal . The election of the office bearers of the IOA is held after every four years. The council consists of various members like president , nine vice-presidents , six joint secretaries, one secretary general, one honorary , treasurer , seven representatives of state Olympic associations and twelve representatives of national sports federations or associations.

Indian Olympic Association thanks state bodies, federations for COVID-19 relief | More sports News - Times of India

Objectives of Indian Olympic Association

The objectives of IOA are mentioned below :

  • Development and promotion of the Olympic movement .
  • Enforcement of all rules and regulations of the IOC and IOA.
  • To be the official organisation in complete form and responsible for all the matters related to Olympic event .
  • Promotion and encouragement of the physical, moral and cultural education of the young people of the nation so that their character can be developed .
  • Admitting the membership of the state Olympic Association and national sports federation for which submission of their annual reports and audited statement of accounts is necessary . These documents should be deposited to the IOA for information .
  • To undertake with assistance of national sports federations the financial management, transportation, maintenance and welfare of teams from India taking part in the Olympic Games and other games which are organised under the patronage of IOC.
  • To take disciplinary action against any federation fore misbehaviour or any other undesirable activity bringing discredit to the country.
  • In cooperation with the national sports federation / associations, organise and control selection, training , coaching of the terms that will represent India.
  • To enforce and defend the exclusive rights of the Association to use the Olympic flag and Olympic insignia.

ASANAS AND ITS BENEFITS

Vajrasana

It is a meditative asana. Kneel down on the ground or floor with your knees, ankles and toes touching the ground. Your toes should be stretched backwards. At this time, the breathing should be deep , even and slow . Then expand your chest forward and pull your abdominal portion inwards.

Benefits :

  • It is helpful in improving concentration .
  • It is helpful in curing dysentery , back pain and chest diseases.
  • It enhances memory pow
  • It cures the problems related to menstruation .
  • It cures mental stress.

Gomukhasana

Benefits Of Gomukhasana (Cow Face Pose) And How To Do It

Sit down on the ground with legs stretched forward. Now fold the left leg at the knee and sit on the left foot. Fold the right leg and keep the right thigh on the left thigh with the help of your hands. Now lift your buttocks and bring the heels of both feet together so that they should touch each other . Now fold your left arm behind the back under the right shoulder. After that bend your fingers of both the hands and clasp each other. At this time your head and back should be erect. Then, repeat the same in reverse position.

Benefits :

  • It makes the leg muscles strong and elastic .
  • It helps in keeping the shoulder joints healthy, flexible and strong.
  • It helps in staying fit and strong.
  • Regular practice of this asana helps in the treatment of sciatica.
  • It also reduces stress and anxiety.

Pawanmuktasana

pawanmuktasana benefits | 101yogasan 101yogasan

Lie down on your back on a plain surface . Keep your feet together and place your arms beside your body. Take a deep breath . When you exhale bring your knees towards your chest. At the same time press your thighs on your abdomen. Clasp your hands around your legs. Hold the asana when you breathe normally. Every time you inhale, ensure that you loosen the grip . Exhale and release the pose after you rock and roll from side to side about 3 times .

Benefits :

  • It eases the tension in lower back.
  • It enhances the blood circulation in pelvic area.
  • It aids weight loss.
  • It tones the arm ,leg and buttocks.

OBESITY

Difference Between Obesity and Morbid Obesity | Difference Between

Nowadays, obesity has become an enormous as well as fatal health problems. This problem not only in India but in other countries also. Even in United States of America, one out in three adults and one out of five children and teenagers are facing the problems of obesity. In India also, we are sailing in the same boat. Most of the people since childhood fall prey to obesity is most of the countries of the world . In fact, ‘obesity is that condition of the body in which the amount of fat increases at extreme level.’ In other words, obesity can be defined as ‘the condition when an individual weighs 20 per cent or more than the ideal weight. ‘ A child weighing around 30 pounds (approximately 13.600 kg ) or more than the ideal body weight is usually considered an obese. In the state of obesity, the body weight of the individual is always more in comparison to height . Due to a number of health risks of obesity , it has been declared a disease . It has been observed that obese persons usually fall prey to diabetes, hypertension, cardiovascular diseases, cancer, arthritis , osteoarthritis, flat foot, respiratory problems , varicose veins , liver malfunctions , etc .

Generally , the questions arises : What should be the ideal body weight of an individual ? Who is obese and who is not? Different methods are used in various countries to know the obesity of an individual .According to the first method , after having a glance over the shape of the body it can be observed whether he/she is obese or not . But this method cannot be called an appropriate method to know about obesity of an individual because the approval of a society about body shape changes with the passage of time . For example , plump females used to be liked by society in yester century in India . According to the second method , if an individual’s body weight is more than in proportion to height (according to height and weight chart) , the individual will be obese . But this method cannot be accepted as the best method. The third method is a more scientific method . In this method , the body fat percentage is calculated . If the body fat percentage of a person is more than the requirement , he/she will be an obese . This is the most accurate method to know the obesity but it is not easy to apply this method . In comparison to other methods , the weight and height chart is still preferred to know one’s obesity because it is easily available , cheap and easy to use . Another method to know the obesity is BMI (or Body Mass Index ). If you want to know your body mass index , then divide your body weight in kg by your height in meter square viz .

Obesity - Lompoc Valley Medical Center

CONCEPT OF EMOTIONS

List of Emotions: 54 Ways to Say What You're Feeling

The word ‘emotion‘ is derived from a Latin word ‘emovere’ which means ‘to stirr up ‘ , ‘ to agitate ‘ or ‘excite ‘. Emotions play a very significant role in human life . These are related with internal needs of human beings . Emotions stimulate the mind and as a result emotions became intense . During the stage of emotion an individual appears to feel impatience which enhances physical and mental readiness . To understand the clear cut meaning of emotion , the following definitions may be beneficial :

  • According to Mc Dougall , ”Emotion is a moved or stirred up state of feeling in an individual, linked with some tendency. There are physiological changes associated with each emotion frequently of a muscular or glandular nature”.
  • According to Gates , ‘‘Emotions are episodes in which the individual is moved or excited”.
  • According to Woodworth, ”It is a moved or stirred up state of an organism. It is a disturbed muscular and glandular activity”.

In simple words , emotions is any strong agitation of the feelings actuated by experiencing love, hate, fear, etc., and usually accompanied by certain physiological changes, as increased heartbeat or respiration and often overt manifestation , as crying or shaking.

Indeed, emotions appear to influence action in various ways. The stronger the emotion, the greater the activity to which it will give rise. It is a well-known fact that emotions disturb our logical thinking . Whenever any emotion is aroused we usually lose our head; functioning of our vital organs changes due to simulation of our nervous system . Emotions change our face expression . Under the influence of emotions , sometimes we are not able to perform the activity naturally . During emotions impossible thing can be made possible. Sometimes under the influence of emotions simple things become complex and intricate.

As a matter of fact, various emotions play a very significant role in the field of games and sports such as fear, anger, pride, jealousy, anxiety, frustration, worry, hope, enthusiasm , vitality, confidence, joy, etc. The emotions of fear, anger, frustration, pride, etc., have a negative effect on the movement of muscles . In fact, such emotions should be under control for better performance in games and sports.

RESPIRATORY SYSTEM

Anatomy Of The Respiratory System

Respiration is the process of obtaining and using oxygen, while eliminating carbon dioxide. It is the process by which human beings take in oxygen from their environment and give out carbon dioxide that is produced as a result of some chemical changes within the cells. The requirement of oxygen is indispensable for the human body. If the intake of oxygen is completely suspended for more than four minutes, the person usually dies. So, our body needs a continuous supply of oxygen . Some chemical changes take place in tissue cells. The main product of these chemical changes is CO2 . A continuous elimination of CO2 is essential. In fact, respiration is a twofold process. One is called internal respiration and the other is external respiration . The inhalation of oxygen is followed by some chemical changes in which , waste products are formed . Then exhalation of waste products takes place. The process of inhalation of O2 and exhalation of CO2+ H2O is called respiratory process . There are various organs of respiratory system , which play a vital role in respiration . These are mentioned below.

  • Nose
  • Pharynx
  • Larynx
  • Trachea
  • Bronchi
  • Diaphragm
  • Lungs

MEANING OF LEARNING

Why Learning Experience Matters | Litmos Blog

Generally people think that learning through practice is to make someone better than what he/she was earlier . To think so is not complete appropriate . However, it cannot be denied that there is an improvement as a result of learning . But it can lead towards unwanted or undesired changes . A child who plays football, may also learn wrong technique . Indeed , learning has a detailed explanation . The process of learning begins from the birth and continues throughout life. That is why it is said that learning takes place from womb to tomb. Learning means to adjust or adapt oneself according to the situation . There is a change in the behaviour of an individual after learning and he changes himself according to situations . The various psychologists have defined learning in different ways. However, they reach approximately at the same point . There are following definitions of learning by some eminent psychologists.

  • According to Guilford, ”We may define the term very broadly in saying that learning is any change in behaviour resulting from behaviour.”
  • According to R.S. Woodworth and D.G. Marquis, ”Learning consists in doing something new provided, this something new to be retained by the individual and reappears in his later activities.’‘
  • According to G. Murphy , ‘‘From this point of view it would be legitimate to regard learning as modification both of behaviour and of the way of perceiving.”
  • According to Whitkar, ”Learning may be defined as the process by which behaviour originates or is altered through training or experience.”

On the basis of the above-mentioned definitions, the following conclusions can be drawn :

  • Learning is adaptation and adjustment .
  • Learning is a continuous process.
  • Learning is universal.
  • Learning is a change in behaviour.
  • Learning is improvement and development .
  • Learning is a new organisation of experiences.
  • Learning is purposive and goal directed.

PHYSICAL FITNESS

Prioritize Your Health & Wellness: Learn The Importance Of Physical Fitness | Shaw Academy

Different people have different points of view regarding fitness . For a common man to have a good physique is a symbol of physical fitness . For a doctor , the proper functioning of physiological systems is physical fitness . In fact , physical fitness is a simple term with a broad meaning . Physical fitness of a common person means the capacity to do the routine work without any fatigue or exertion and after doing his work he has power to do some more work with quick recovery . Physical fitness is more than the possession of strength and endurance . It means having the best possible health with the capacity to do one’s everyday task , engage in recreational pursuits and meet emergencies , when they arise . As a matter of fact , physical fitness is possessed by that individual , who remains enthusiast , works cheerfully and does the emergency work with vigour . Physical fitness implies a relation between the task to be performed and the individual’s capability to perform it .in fact , to understand the physical fitness in better way , it would be more beneficial to go through the following definitions of physical fitness .

  • According to Webster’s Encyclopaedia , “ It is the ability of a person to do daily routine work without fatigue ; moreover to participate in playful activities and still reserve enough capacity to meet any emergency .“
  • According to Don Hoskins ,”The human body’s ability to move with the desired speed , balance , agility and strength gained through proper exercise and nutrition , “
  • According to Kroles , “Successful adaption to the stresses of one’s lifestyle.”
  • According to David R. Lamb , “Physical fitness is the capacity to meet the present and potential physical challenges of life with success .”

In fact , it can be said that physical fitness is the ability to function effectively and efficiently , enjoy leisure , be healthy , resist disease and cope with the emergency situations . Physical fitness varies according to the nature of work , individual’s size , shape of the body , age and sex . For physical fitness , we require an efficient motor mechanism , efficient organic mechanism and an efficient mental functioning .

MULTIMIDEA IN MARKRETING

Services | Enforcer Web Solutions & Multimedia Marketing

Advertising has become very prevalent in our daily lives , so for a product to stand apart , it is very essential to present it in a dynamic , visually stimulating manner to grab the attention of consumers . The business world is slowly rejecting run of the mill tradition methods (such as placing ads in yellow pages , distributing pamphlets , etc.) and adopting solutions from the electronic era . Only companies with a nerve to radically change their marketing strategies for the new millennium will survive and be able to cater to ever- changing customer’s mindset . Applications of multimedia in the marketing field include the following :

  • Presentations for launching the products of a company . Reaching the target audience with necessary technical services or products requires clear communication stating the benefits and features , outlining its applications and any other product -related details , all presented in a well- designed and interactive manner so that the users can be familiarized faster . Multimedia presentations helps in motivating , informing and captivating audiences via PCs , laptops , plasma screens or kiosks delivered via CD-ROM or the Internet .
  • Multimedia is used to create interactive product catalogues , training tutorials , buyer guides and information directories with adequate search and navigation facilities to guide the user to easily trace the desired information . A buyer guide can list the nearly dealers , a comparison of the top brands , maps of the city and other helpful guest services .
  • E-mail advertising or placing banner ads on the internet is an extremely cost -effective method of launching a product , promoting an event or selling services . Effective use of multimedia in advertising can make potential clients sit up and make notice .
  • Multimedia applications help in building brand loyalty as well as improving sales .Brand loyalty will be improved as the users are provided a custom application which entertains ; informs or assists them .
  • Graphical elements , animations , as well as audio and video can be used to more effectively deliver sales instructional or marketing messages , thereby differentiating a firm from its competitors .

SECOND WIND

When we do vigorous activity , viz., participate in long distance races , or play football , hockey , etc., after some time we feel a sense of discomfort . We feel some problem while inhaling . We feel like stopping the activity immediately . But , if we make up our mind to continue that activity then we feel relaxed and comforted . We do not face any problem while intialing . This stage is termed as Second Wind . Discomfort , which we face in the beginning , includes the following symptoms .

  1. Breathlessness
  2. Pain in chest
  3. Headache
  4. Pain in the muscles , which are involved in that activity
  5. Feeling of reduced physical coordination
  6. Diminished neuro- muscular coordination
  7. Feeling of dry throat

But , in spite of these symptoms of discomfort , we should continue the activity . Automatically , after sometime , discomfort will be no longer these . So the phenomenon of recovery from discomfort at early stage is known as second wind . All the symptoms are eliminated automatically . The stage of second wind comes to the beginners but the experienced athletes generally do not feel it . If they feel it , they feel it at low level . Second wind also depends upon the climatic conditions . It has been observed that in cold climate , athletes do not face this stage . It is only faced if activity is too much vigorous .

Changes in Our Body Due to Second Wind

During the stage of second wind some changes in our body occur which are stated below .

  1. Breathlessness Disappears : Breathlessness disappears after second wind . Rate of respiration become less . Supply of oxygen becomes normal . The accumulation of CO2 also become normal .
  2. Muscles become Normal : After the feeling of second wind , muscles become normal . There is no pain in the muscles . The swelling of muscles begins to diminish . The temperature of muscles increases .
  3. Change in Blood Circulation System : In the stage of second wind , the waste products like lactic acid , acid phosphate , uric acid , etc., accu

OXYGEN DEBT

Exercise and Oxygen Deficit vs. Oxygen Debt - Oxygen Plus

Oxygen debt means when the demand for oxygen is greater than the supply. It means that when your body works hard you breathe a lot of oxygen but you can not absorb enough oxygen to cope with the level of activity. It is the stage of oxygen debt. As a matter of fact, ATP (or adinosine triphosphate) is the source of energy for muscular contraction . There are three main sources , which provide a continual supply of ATP.

  • Creatine phosphate.
  • Glycolysis
  • Oxidative phosphorylation ( critic acid )

When our muscles remain in resting position, these contain large amount of ATP and creatine phosphate . But, when we start exercise during the first few seconds of muscular contraction, the reserved ATP is used up immediately. During this period , ADP ( or adinosine diphosphate ) levels increase. Creatine phosphate rapidly supplies ATP for the contraction of muscles. The molecule of creatine phosphate contains both energy and phosphate , which are transferred to a molecule of ADP to form ATP and creatine. If the contraction is short , the muscle can drive all its ATP from creatine phosphate. If light exercise is to be done for longer period, other sources of ATP must be available . Glycolysis is the process by which glycogen ( stored from of glucose in muscles ) or glucose from the blood is broken down to  CO2 and H2O by oxidative phosphorylation in the citric acid cycle to produce more ATP . The breakdown of ATP , the combination of creatine phosphate with ADP , and glycolysis can occur both aerobically (in the presence of oxygen ) and anaerobically ( in the absence of oxygen ) . Oxidative phosphorylation is an aerobic process . It means it requires the presence of oxygen . If oxygen supplied to muscles gets exhausted ( during heavy muscular activity ) , the pyruvic acid formed in glycolysis is converted to lactic acid . The accumulation of lactic acid in the muscle causes fatigue. At this stage ,m muscle is in oxygen debt . If exercise is continued , then there will be more debt of oxygen . In oxygen debt , lactic acid diffuses out into the blood and is carried to the liver, where it is reoxidised to pyruvic acid. In the liver , pyruvic acid can enter the citric acid cycle and can be broken down to CO2 and H2O . It can be said that it is reconverted to glycogen . It has been observed that up to the deficit of 2.3 litres oxygen , the lactic acid is not produced in muscles but , after that , if the amount of lactic acid goes on increasing , the deficit of O2 will be increased at the same rate .A complete rest helps in removing oxygen debt . During the rest , ATP is again stored in the muscles for activities . Generally , lactic acid is removed approximately in one hour if cooling down is performed properly . It may also take 2 hours or more if cooling down is not done with gentle exercise .