A cool down is a vital aspect of any workout. A cool-down should last 3–10 minutes and should include stretches or gentle variations of the activities you did during your workout. The goal of cooling down after an workout is to allow your respiration and heart rate to return back to normal and to promote relaxation. To reap the full advantages of your workout, end with a cool-down. Learn more about the benefits of a brief rest break and how to include one in your next training session.
The Importance of a Cool Down
Due to being tired from your workout, you may be tempted to skip your post-workout cool-down but there are several reasons why it is essential.
Returns the Heart Rate to Normal
Most forms of exercise raise your heart rate. Cardiovascular activity, often known as aerobic exercise, can significantly increase your heart rate. You want your heart rate to gradually return to normal towards the end of your workout, primarily if you’ve been operating at high levels of exertion for extended periods of time. Coming out of an exercise gently and cooling down for a few minutes will help your body avoid lightheadedness or fainting.
Slows Breathing
Your heart rate may rises, and your breathing becomes more profound when you exercise. This proves that you are working hard and burning more calories through exercise. A cool-down helps your breath gradually return to the rhythm it had before beginning your workout.
Improves Relaxation
Improved confidence is one of the most significant advantages of exercising. In addition, your cool-down is an excellent time to reflect on your accomplishments and give yourself the admiration for the hard work you put in throughout the workout. This can increase your motivation by promoting a sensation of relaxation and well-being.
Risks of Not Performing a Cool Down
If you skip the cool-down and finish your workout with a final rep or sprint, you may be at risk for some potential adverse effects.
Dizziness and Lightheadedness
Your heart beats faster and sends more blood to your legs and arms before returning to your heart when you exercise. Stopping a workout abruptly without a cool down allows blood to stagnate in your extremities and slows its return to your heart and brain. This can result in lightheadedness, dizziness, or fainting. Whether you’re jogging, lifting weights, or doing high-intensity interval workouts, stopping with a rep and finishing a workout rather than gradually allowing your body to acclimate to periods of rest at a regular heart rate can lead to unexpected accidents.
Lactic Acid Buildup
Lactic acid accumulates during your workout, especially when performing high-intensity movements. You can aid to “flush out” the lactic acid from your body gradually by engaging in a short recovery cool down. Active recovery has been found in studies to help with delaying muscle exhaustion and can aid in better and more effective workouts.
How to Do a Cool Down
The way you cool down frequently relies on the type of exercise you did during your session. Most cool-downs last 3–10 minutes and incorporate slower, gentle motions and stretching activities. To cool down after jogging, do a fast walk for 2–3 minutes, then gradually reduce your pace to a stroll. Standing stretches can be done at the end of your hike to expand the ROM (range of motion) in the muscles you just worked.
Finishing your cool down with seated stretches to increase flexibility throughout the body and encourage calm. If your workout involves more strength training, your cool down could include total body stretches to increase the ROM( range of motion) in the joints you just worked. It would be best to take extra care to stretch the joints you recently worked on. For example, if you conducted biceps and triceps strengthening exercises, your cool down could include bicep and tricep stretch. It is also beneficial to add relaxing techniques to your cool down. This could entail a few minutes of deep breathing or a yoga-style savasana. Together with moderate movements and stretching, these mind-body activities will help you take advantage of your cool down and keep your body healthy.
Kim’s Final Thoughts…
Make the most of your workout by finishing with a short period of rest. The cool-down can assist in shifting your body from an elevated to a regular heart rate and can lead you into the next section of your day. Even a short 3-10 minute cool down can provide these relaxation advantages and assist increase the physical and emotional benefits of exercise. Many calming activities, such as gentle walking, stretching, or yoga, can serve as a form of cool-down, so pick one that works best for you.
