So much focus is given to warming up for exercise, that the cool down period at the end of a workout is generally ignored. If you are not taking the time to do this after each and every workout, you can experience muscle soreness and it can be difficult to stick to an exercise routine as a result. Cooling down is not complicated, and does not take that much time. No matter how tight your schedule is, fitting in a cool down is an essential part of any workout.
How do you cool down? Here are some tips to get you started.
The ideal cooling down period is anywhere from three to ten minutes, depending on how strenuous your workout was. You can actually incorporate it into your workout very easily, especially if you are running or doing aerobics. One of the best cool downs is simply to walk for three to five minutes at a normal pace, allowing your body and heart rate time to recover.
The key to the proper cool down is making sure that it mirrors the exercise that you just did. This will help you target the muscles that you were just working and make the cool down period much more effective. As an example, let’s say that you just ran a mile at a pretty good pace. For the last five minutes, you could gradually slow down to a jog, and then a trot, and then finally a walk. You will have integrated all of that cool down process right into your run and you’ll be reaping all the benefits.
If your exercise routine is more aerobic in nature, it is also easy to find ways to cool down that mirror what you were just doing. As you get towards the end of your routine, gently slow down your movements and draw them out just a bit. Incorporate a few stretches and slowly bring your workout to a halt.
Here’s a good way to look at the art of cooling down. Let’s say that you are driving a car. Would you rather slam on the brakes and come to a screeching halt, or slow down gradually and come to a nice, slow, full stop? Your body is no different. If you suddenly stop exercising, you will be inflicting exercise “whiplash,” on to your body.
Instead of slamming to a full stop, gradually coast until you naturally come to a stop. This will make a huge difference in how you feel post-workout as well as how you feel the next day. Before we end, there is a final step of the cooling process that is usually overlooked.
It is important to replenish what your body lost during exercise. This means drinking some water, room temperature or slightly colder is usually best, to get your fluid levels back up. You may even need to eat a healthy snack, especially if your blood sugar fell during exercise. By coasting to a halt and stopping to refuel, your body will definitely reap the rewards of a proper cool down.
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