How to cool down after your workout

Workout isn’t a new phenomenon anymore. More and more people are getting into gymming, aerobics or other kinds of exercises. Over years a lot has been said about the necessity of a warm-up session before starting your regimen. However, a large number of people still don’t do their warming up exercises. What’s more concerning is that out of those who do, most really aren’t sensitized to the need of cooling down their bodies at the end of the workout. Hence, we are going to answer a very common question about how to cool down after your workout.

No matter how you choose to workout, every fitness expert will explain to you the importance of warm-up before and cool-down after your workout.

Yet, most people believe that the main workout is what matters. When you skip warm-up or cooling down exercises you are losing any benefit of your main regiment but you may end up causing harm to your body in long run.

Why should you warm up and cool down?

Warming up and cooling down exercises are at a slower pace and reduced intensity. Warm-up is like heating up your food before eating. It helps prepare your body for aerobic. In the same manner, cooling down is like having a dessert, in a relaxed manner, marking the end of your meal.

Cooling down, once you are done with your workout, helps in a gradual recovery of heart rate and blood pressure. It is the most important step of a workout session, especially for competitive endurance athletes, i.e, marathoners, as it regulates blood flow.

Whether warming up and cooling down helps prevent injuries or not, there is still controversy regarding this. They give your heart and blood vessels ease before and after a workout session. It is important that you incorporate them into your daily workout routine.

How to Cool Down?

Cooling down is the same as warming up. You can work out for five minutes or so, but this should be at a slower pace and reduced intensity.

Here are some examples of cool-down activities:

• To cool down after a brisk walk, walk slowly for 5 – 10 minutes.
• Similarly, to cool down after a run, walk briskly for 5 – 10 minutes.
• For swimming, swim leisurely for 5 – 10 minutes, to cool your body down.

Other than the above, the following activities can be a good help in both your warming up as well as cooling down routines. The best part? They are fit for all fitness levels so you don’t have to think if you should be doing these activities.

Skipping

Not just any skipping will work. Jump rope is the best way to warm up or cool down your body. This steady activity affects your entire body and brings gradual change. Most importantly, the coordination and focus that is required while jumping rope warms up your mind as well as your body.

Remember not to overdo it, just 10 mins are good enough. You can try exaggerated, backward and side skipping too if you are an expert in skipping.

Foam Rolling

One must do a little bit of warm-up before foam rolling and if you are starting with it then chose a softer roller. You might feel pain while rolling but once you are through with the pain

Stretching

Stretching exercises are best when done after the warm-up or cool-down phase when your muscles are already warm.

The biggest benefit of stretching is that it helps improve flexibility and the range of motion of joints. It may also help improve your performance in some activities by allowing your joints to move through their full range of motion. However, studies haven’t consistently shown that stretching helps prevent muscle soreness or injury.

Although experts say that the benefits of stretching can’t be achieved if you perform it only before or after a workout, it is advantageous when included in a regular daily stretching program. Your stretching program should aim to stretch all the major muscle groups.

Overall, it is important to take care of your body. This is why working out and doing it the right way is important. Do you do warmup and cool-down before and after your workout? Do let us know in the comments below.