Cool Down after Exercise – Why should we do it? (Copy)

Cool Down after Exercise – How we do it?

Last week we spoke about we should cool down after exercise. It helps

Stop us fainting due to blood pooling,

• Reduce soreness,

• Relax us,

• Reward ourselves,

• Reduces muscles tension,

• Get rid of waste products in our muscles, and

• Keep our immune system running.

Photo by djiledesign/iStock / Getty Images

So how do we cool down?

Slow Down

In the opposite way we do for warm up, the first part of the warm up is to continue your activity but slower.

For example, if you have been running, you can slow to a jog and then a walk.[i]

This allows your heart rate to come down toward resting and avoid things kike blood pooling.[ii]

Photo by Yobro10/iStock / Getty Images

Stretching

For stretching, we restore the length of the muscle after using them.

In the cooldown, we use static stretching.

• Aim for 30 seconds to restore muscle length and

• about 60 seconds to increase your flexibility.

Here are some useful stretches for the major muscles after a run.

Standing Quad Stretch (gym class stretch)

1. Start in a standing position.

2. Bring your left foot up behind your left butt and grab a hold of your ankle.

3. Keep your knees next to each other (not to the side).

4. Hold for 30-60 seconds

5. Repeat on the other side.

https://www.healthline.com/health/exercise-fitness/cooldown-exercises#after-running

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Standing Forward Fold

1. Start in a standing position

2. Hinge at the hips.

3. Let your arms and head drape toward the ground.

4. Hold for 30-60 seconds.

https://www.healthline.com/health/exercise-fitness/cooldown-exercises#for-seniors

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Pigeon Pose

1. Start in downward facing dog

2. Move one knee forward to the same wrist

3. Slide the rear leg backward and untuck the toes.

4. Place a blanket or block if your hips are elevated

5. Lower to elbows if comfortable

https://greatist.com/fitness/stretching-exercises-lower-body-stretches#stretch-series

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Downward Facing Dog

1. Start from table top or plank.

2. Tuck your toes under.

3. Raise your but towards the ceiling so you make an upside down ‘V’.

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Conclusion

So while it is often easy to skip the cooldown due to our busy lives, cooling down can prevent us passing out, reduce soreness, helps us feel more relaxed and motivated, prevent pain, injury and improve our posture and range of motion, and may even help us to not get sick. Start by slowing down in the activity you have been doing to bring you heart rain gradually back to a resting rate. Next use static stretching from 30-60 seconds to help your muscles to recover. Enjoy

If you would like help recovering from exercise, why not try our Recharge Class.

We use mobility exercise, self-massage, yoga and meditation to help you recovery for your week.

www.DesignYourLife.net.au/recharge/book

[i] https://www.healthline.com/health/exercise-fitness/cooldown-exercises#for-everyone

[ii] https://www.acefitness.org/education-and-resources/lifestyle/blog/5232/reset-your-day-with-this-cool-down/