Warming up and cooling down are parts of your workout that may be just as important as the exercise itself. When you stop an exercise too rapidly, your heart continues to pump rapidly and sends extra blood to your legs and feet. With the blood pooled in your legs and feet, you can become dizzy and light-headed, warns The New York Times. By slowing down and cooling down your heart rate, you give your body a chance to recalibrate for less physical activity and a more successful workout.
Step 1
Decrease your amount of physical activity slowly, suggests the Cleveland Clinic. If you stop what you're doing abruptly, you could become lightheaded as your heart continues to pump enough blood to sustain the activity. For instance, if you're running on a treadmill, slow to a walk. If you're on an elliptical, decrease your speed to something you can manage while talking. This will slow your heart rate at a more gradual pace.
Step 2
Maintain your slower pace for at least five minutes so your body has ample time to acclimate to your new rate of activity. As you maintain your slower pace, you should be able to regain your breath and feel your body relax. Your pulse will also slow, which means your heart rate is cooling down.
Step 3
Perform a gentle calf stretch after five minutes of decreased activity. If you're on a piece of exercise, step off and find a flat wall. Step 2 feet from the wall and gently lower your forearms so they lay flat against the wall, suggests FamilyDoctor.org, a website maintained by the American Academy of Family Physicians. Hold the position while your feet stay flat on the floor. Feel the stretch in your calves. This helps to relax your muscles after an extended workout.
Step 4
Try an extended triangle yoga pose to finish your workout, stretch your muscles and regulate your breathing and your heart rate. Stand with your legs apart so they form a triangle with the ground. Slide your right hand down your right leg and grasp your ankle. Then, rotate your waist and extend your left hand to the ceiling, as you face your left hand. Feel the stretch and concentrate on breathing in and out. Hold for 10 seconds. Release the pose and repeat on the other side.
Member Comments