A cool down is a vital aspect of any workout. A 3-10 minute cool down should include stretches or gentle versions of the motions you completed during your workout. The goal of cooling down after exercise is to induce relaxation by allowing your heart rate and breathing to return to normal. To reap the full advantages of your workout, you must finish with a cool down. Learn more about the advantages of a brief recuperation interval and how to incorporate one into your next training session.
Benefits of a Cool Down
You may be tempted to neglect your post-workout cool-down, but there are numerous reasons why it is necessary.
Allows for the Normalization of Heart Rate
The majority of forms of exercise raise your heart rate. Cardiovascular activity, often known as aerobic exercise, can significantly raise your heart rate. You want your heart rate to gently return to normal at the end of your workout, especially if you’ve been operating at high levels of exertion for extended periods of time. Coming out of an exercise gently and progressively cooling down over a few minutes will help your body prevent lightheadedness or fainting.
Breathing is Slowed
When you exercise, your heart rate rises, and your breathing becomes more profound. This indicates that you are exerting yourself and burning more calories through exercise. A cool-down helps your breathing to gradually return to the rhythm it had prior to beginning your workout.
Enhances Relaxation
Improved confidence is one of the essential advantages of exercising. In addition, your cool down is an excellent time to reflect on your accomplishments and recognize yourself for the hard effort you put in during the workout. This can encourage relaxation and well-being while also increasing motivation.
The Dangers 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 putting yourself at risk for some negative consequences.
Dizziness and lightheadedness
When you exercise, your heart pumps blood to your legs and arms at a faster pace before returning it to your heart. Stopping a workout abruptly without a cool down allows blood to pool in your extremities, slowing its return to your heart and brain. This can result in dizziness, lightheadedness, or fainting. Stopping with a rep and finishing an exercise, whether you’re jogging, lifting weights, or performing high-intensity interval workouts, rather than gradually allowing your body to acclimate to intervals of rest at a normal heart rate, can lead to unexpected accidents.
Lactic Acid Deposition
Lactic acid is produced throughout your workout, especially when performing high-intensity workouts. You can aid to “flush out” the lactic acid from your body slowly by engaging in a short recovery cool down. Active recovery has been found in studies to help with muscle exhaustion and aid in better and more effective workouts.
How to Perform a Cool Down
How you cool down is frequently determined by the type of exercise you perform during your workout. The majority of cool downs last 3-10 minutes and incorporate slower, moderate movements as well as stretching activities.
For example, after jogging, you could take a brisk walk for 2-3 minutes, then gradually reduce your pace to a stroll. You can execute standing stretches at the end of your walk to expand the range of motion in the leg muscles you just trained. Conclude your cool down with seated stretches to increase overall flexibility and encourage calm. If you did more strength training during your workout, your cool down could incorporate total body stretches to expand the range of motion in the joints you just worked. It would be best if you took extra care to stretch the joints you recently worked on. For example, if you worked on your biceps and triceps, your cool down could include bicep and tricep stretch.
Relaxation activities can also be included in your cool down. This could entail some deep breathing or a yoga-style savasana. These mind-body activities, combined with moderate movements and stretching, can assist you in making the most of your cool down and keeping 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 moving your body from an elevated to a regular heart rate and prepares you for the rest of your day. Even a brief 5-minute cool down can deliver these relaxation advantages while enhancing exercise’s physical and mental effects. Many sorts of soothing activities, such as gentle walking, stretching, or yoga, can be used to wind down, so pick one that works best for you.
