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Importance of a Cool-Down

Updated: May 10, 2023


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Do you ever get done with your workout and you’re exhausted and happy that you even got to it, so you skip doing your cool down just so you can be done. Or are you one of those people that think a cool down is unnecessary? I myself was in the latter for quite a while.


What is a cool down?


It’s anywhere from 5-15 minutes after your workout where you engage in a low intensity activity to slowly decrease your heart rate. Activities typically include walking, stretching, or foam rolling.


Why is a cool down important?


After physical activity your heart rate and body temperature are elevated as well as your blood vessels being dilated. Due to these bodily responses, if you immediately stop activity it can lead to dizziness, nausea, and lightheadedness, and sometimes fainting.


Stretching post exercise can help reduce muscle cramps and stiffness, prevent future injury as well as improve/increase your range of motion.


Some general guidelines:

  • Your cool down does not need to be a series of complicated stretches it can be a 5-15 minute walk

  • Post workout is a great time for static stretches

  • For stretches hold for 15-60 seconds for multiple rounds

  • Stretch the muscle groups that you just worked

  • Don't stretch until pain, it can be a little uncomfortable, but not painful

  • It is possible to overstretch after exercise since your muscles are warmed up, you can stretch farther than you may normally would be able to, just make sure you’re paying attention to that - it can lead to more muscle soreness the next day


Some ideas for cool down stretches


Upper body:

  • Puppy pose

  • Childs pose

  • Eagle pose

  • Thread the needle

  • Seated spinal twist

  • Neck rolls

Lower body:

  • Forward fold

  • Sitting piriformis stretch

  • Pigeon stretch

  • Low lunge half split

  • Single leg to chest










 
 
 

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