Weight Loss Journal

When most of us finish our workout the only thing we want to do is stop and relax. However, if you suddenly go from working out to sitting like a lump, you are increasing your chances for injury and post-workout pain. Just as you warm up before you exercise with stretches, you’re going to need to cool down the same way. Here are some tips to help you start cooling down properly after exercising.

1. Keep moving.

   Your heart rate will be up after your workout and you may even feel a bit dizzy if you’re just getting started in a fitness routine. This of course leads many of us to sit down and try to find equilibrium. The best thing you can do however is keep moving. This gives your heart a chance to slow down normally and you’ll be working out your tired muscles and giving them a chance to relax. Try walking for twenty minutes following a workout at a nice slow pace.

2. Slowing down during exercise.

   One of the easiest ways to incorporate a cool down period is to work it into your exercise routine. This is great if you are on a limited time schedule and do not have an extra twenty minutes for a proper cool down. At the end of your exercise routine start slowing down your movements and making them more deliberate. Work your final stretches into your exercise routine and finish. At the end of your workout, instead of having a racing heart, it should return to its normal rate.

3. Start stretching.

   Once you’re done with your workout, you’re going to need to do a few languorous stretches to cool down. Think about the movements that cats make to inspire you. Hold each stretch for around 15 seconds, or longer if it feels good. You don’t have to worry about touching your toes or doing stretches that really pull your muscles. What you’re doing here is working out the kinks and giving them a chance to return to normal slowly.

4. Use the right fuel pre-workout.

   One of the best ways to recover after exercise is to make sure that you have the right fuel in your body beforehand. A lack of salt, potassium and protein can lead to muscle cramps. Try to eat about a half hour before your workout. We’re not talking a full seven course meal here, but a nice little 100 calorie, well balanced snack that will give your body what it needs to workout. You’ll find that you feel a lot better when you’re done. Don’t forget to drink plenty of water as well, since you will have lost quite a bit during your workout routine.

5. Dress properly.

   One of the biggest mistakes people make is going right from the gym to their car, no matter what the weather is, in their workout clothes. If it is cold out, you’re going to be shocking your body and you’ll be more likely to experience cramps. You’ve got to dress the right way for the weather to make sure you cool down slowly and properly.

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Originally posted 2008-07-21 05:27:41. Republished by Old Post Promoter

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Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.

1. Develop a routine.

Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.

2. Never rush.

Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.

3. Hold your stretches.

When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.

4. Burning is bad.

If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.

5. Don’t forget you have two sides.

One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.

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