Why do cool downs after exercise

This fast-tracks your recovery, which means less time spent being sore after a workout. To cool down, pick a low-intensity activity that is similar to the exercise you did for your workout.

You can cool down after a swim workout with some easy laps, end a bike ride with a few minutes of light pedaling and cap off a weightlifting workout with some dynamic stretches. Other low-intensity cooldown activities include jogging, moving through some yoga poses or going for a short walk. As you do your activity, think about whether or not you could hold a full conversation with someone — it should be that easy.

Notice your heart rate slow down and take some deep breaths. Let your body relax and unwind from the hard work you just did. Putnam says that it can increase muscle tension and potentially cause more harm than good.

Sit on the floor with one leg out straight. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. The purpose of the cool down is to return your heart rate close to resting.

A good example of a cool down is walking after running. Your cool down should range anywhere from two to five minutes. Stretching: The best time to do static stretching is after a workout as part of a proper cool down routine. The benefits of static stretching include relief from cramping, improved range of motion in the joints, decreased risk for injury and a decrease in the delayed-onset of muscle soreness.

Cooldown exercises and stretches lower your chance of injury , promote blood flow, and reduce stress to your heart and other muscles. Dedicate at least 10 minutes of your workout to cooling down. Read on to learn some of the best ways to do so. From here, you can choose the exercises that appeal to you the most and put them together to create your workout recovery and relaxation routine.

Do these exercises at a slower speed and lower intensity than your normal workout. Breathe deeply while cooling down to deliver oxygen to your muscles, release tension, and promote relaxation. This is one of the most straightforward ways to cool down. Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking. If your hands are unable to reach the floor, you can modify this stretch.

Place hands on a block or sturdy object instead of the floor. Cooldown exercises start the recovery process , increase flexibility, and promote relaxation. Consider seeking out a personal trainer if you want assistance with modifications or to take your workouts to the next level. An exercise professional can help you to develop a specific cooldown routine based on your needs.

As a result, you may dizzy and lightheaded, and you may even faint. Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs. A study was performed on 44 men to examine the effects of high intensity exercise on the heart.

The subjects had to perform 10 to 15 seconds of intense exercise on a treadmill, without a warm-up. Why Warming Up and Cooling Down Is So Important A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise. Benefits of Warming Up Improved Performance Warming up improves your athletic performance in the following ways: Improved Blood Flow — Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries.