Cool Down

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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.

  1. Light waking.
  2. Front toe stretch
  3. Split and stretch to each side.
  4. Mawashi uke stretch(Performing mawashi uke and stretching bending forward, side and back)
  5. Head rotation and side slow twist.