Benefits of Cooling Down
of Cooling Down and Stretching After Exercise
typically skip the warm up
and cool down period, then you are missing out on some exercise
There are some essential benefits of stretching and cooling
After a long hard workout, many people just stop and end their routine
This does not give their body the proper time to recover or
restretch those muscles.
Cool downs, or the recovery period, allows your body to recover from
the hard workout.
Similarly, the stretching afterwards helps
to lengthen and strengthen your muscles in preparation for the next big
Cooling Down Muscles After Exercise
many people skip warming
up and cooling down, the cool down step is probably the most overlooked
piece of an effective exercise routine.
The benefits of
cooling down are just as important as warm up period but bring you
than the warm up routine.
During an aerobic
routine you are working your heart within
your target heart rate zone.
The main purpose of cooling down
is to bring your breathing, body temperature and heart rate back to
During the cool down routine you are allowing
the blood to properly redistribute itself to the heart.
redistribution helps rid the muscles of lactic acid which can build up
around the muscles during an aerobic workout.
If you stop your aerobic exercise abruptly and do not cool down, the
blood can pool up around your muscles in the legs.
cause insufficient blood flow and oxygen to the brain giving you a
light headed and dizzy sensation. Dizziness, nausea and
feeling worn out are common symptoms of an improper or no cool down
The Cool Down Routine
to the warm up routine, a cool down should last at least 5
It can last up to 15 minutes, depending on how strenuous your
exercise routine was.
During the cool down, slowly lower your
speed and intensity level by running slower.
Continue to cool down by jogging in place, marching
in place and eventually walking in place.
As you slow down, remember to lower your arms as well to help bring
your heart rate back to normal.
Towards the end of the cool
down your arms should not go above your heart. Just swing
them slowly by your side.
Stretching After Exercise
An effective cool down will also include your stretching
Your muscles will be nice and warm for a deeper
and more beneficial stretch to all your major
static stretching on all the major muscles and any muscles you used
during your exercise or sport.
Each stretch should be held
for 30 seconds.
Remember your workout does not begin or end with the aerobics, strength
training or walking/jogging steps.
The beginning and ending should
always be some form of warm up and cool down.
your next exercise routine, be sure to get all the benefits of cooling
down and warming
up by making time for these two critical steps of your
addition to the benefits of cooling down, be sure to check out these
benefits of warming up before exercise.
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In addition to cooling down after a good workout, be sure to refuel
your body by eating. Check out this article to find out when and what to eat after
Use these example workouts to start your exercise routines. If you are just starting out, then try the beginner's level first.
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