What is a Cool Down?
The goal of a cool down is to lower the heart rate, body temperature, and breathing rate to pre-exercise levels. A cool down begins with reducing the intensity of your activity (i.e. walking at the end of your jog) which gives the blood a chance to re-circulate throughout your body thus reducing your risk of fainting and dizziness.
A cool down typically concludes with stretches that target muscles that have been overworked during your workout.
Why Cool Down?
Cooling down has several benefits including:
- Brings your heart rate and breathing back to normal
- Prevents fainting or dizziness
- Prepares your muscles for the next exercise session
- Removes waste products (such as lactic acid), which can build up during vigorous activity
- Reduces the immediate post-exercise tendency for muscle spasm or cramping
- Reduces muscle soreness and stiffness
A Proper Cool Down
- 3-5 minutes of exercising at a lower intensity: Focus on deep breathing to return heart rate to normal.
- 5 minutes of stretching your target muscles: Choose 3-5 stretches for muscles that were ‘worked out,’ holding stretches for 20-30 seconds.
The following 5 stretches will work after any cardio or intense body workout.
- Light waking.
- Front toe stretch
- Split and stretch to each side.
- Mawashi uke stretch(Performing mawashi uke and stretching bending forward, side and back)
- Head rotation and side slow twist.
