Cool It Down: A Simple Guide On The Importance Of A Post Workout Cool Down
So you just completed another great workout, you feel accomplished, proud of yourself, and your body flowing with positive uplifting endorphins. You are excited and ready to quickly get on with your day. Hold up. Not too fast…did you cool down yet?
What is a Cool Down?
A cool down is a way to calm your body, mind, and nervous system down after you have performed a workout or any type of physical activity. It’s a time for you to recover your body, slow your breathing and heart rate as well as regulate your blood pressure.
For example: if you have ever taken a yoga class you would know that towards the end of class you perform seated postures such as dandasana, lying supine twist, happy baby, etc. followed by savasana - a restorative pose used for relaxation where you lie on your back with your eyes closed allowing your arms and legs to fall away from your body and find stillness. This allows you to slowly transition in a smooth and regenerative way.
Just as in yoga - a cool down is needed after any other physical activity as well. A cool down can include static stretches, light dynamic movements, breathing exercises, foam roll, or a combination of any of these. Mainly what you will want to focus on is lighter movements, slowing your breathing and getting the oxygen and blood to move freely throughout your body.
Benefits of a cool down:
Aids in Stress Relief and Recovery
Prevents blood from pooling in the extremities
Assists in minimizing muscle soreness
Injury prevention
A great way to transition out of your workout and on with the next thing you are doing that day
Intense exercise can closely mimic the stress response. Yes, aerobic exercise is great for us and has a long list of benefits however, if we don’t cool down after putting our bodies in a state of positive stress from our workout then it is likely we rush on to the the next thing and our stress levels stay elevated post workout which we do not want.
Tips:
Lengthen your exhales
Relax your shoulders
Focus on muscles you mainly worked during the session and if you have more time aim for a full body cool down
Cool down example:
Stretches/Poses with focused breathing - this is just one example of many different ways to cool down
Begin lying on your back
Bring your right knee to your chest & hold for about three breaths then cross it over and stack your hips for a lying supine twist - hold for 5-10 breaths then repeat on other side.
Childs pose - hold 5-10 breaths
Downward facing dog - hold 5-10 breaths
1/2 kneeling quad hip flexor stretch into half splits - hold for 5-10 breaths each then repeat on other side.
Standing chest and shoulder opener - interlace your fingers behind your back and press your knuckles to the ground. Move your neck around in a way that feels good to you (side to side, up and down, around in a circular motion, etc.) take a big breath in look up to the sky and then fold forward hinging at the waist bring your arms over your back/head keeping hands interlaced - hold for a breath or 2. release the hands to the floor and slowing roll back up to a standing position.
The Bottom Line:
A cool down is just as important as a warm up and the workout routine itself. Its relaxing and your body and mind will thank you for taking 5 minutes to transition from your workout to your next thing.