During any workout your heart rate will increase -- the simple demonstration of supply and demand in nature. The body, especially the muscles, require more oxygen-rich blood and the heart pumps faster to supply it. As your workout ends, it will take time for your heart to slow back down to your normal rate. Incorporate a cool-down ritual with each workout to help get your heart rate back to normal and mitigate muscle soreness.
Step 1
Allow at least 5 minutes, optimally 10, at the end of an exercise session to complete a cool-down. The cool-down shifts the blood from the muscles back into the veins. This shift signals the heart to slow down the pulse and contract more efficiently, less times per minute.
Step 2
Check your pulse by palpating just below your thumb on your wrist or on either side of your neck, adjacent to your trachea. Count your pulse for 10 seconds and multiply the result by 6 for a quick estimate of your current heart rate.
Step 3
Look at the intensity and length of your workout as well as your fitness level, age and cardiovascular health. All of these factors play a part in how long it will take to bring your heart rate back to normal. You can lengthen the cool-down period for very strenuous exercise.
Step 4
Complete a modified version of your exercise during the cool-down period. For instance, runners should walk at a fast pace for 10 minutes to cool down, whereas brisk walkers can slow it down to a leisurely stroll.
Step 5
Stretch your muscles after the cool-down period in the same manner that you warmed up. Runners can stretch the hamstrings and quads, whereas brisk walkers may focus on the calves and hamstrings. Recheck your pulse. If your heart rate has not returned to baseline you can try walking or resting for 5 to 10 minutes further and then rechecking your heart rate.
Tips and Warnings
- Prescription medications for the heart or blood pressure may affect how quickly your heart rate rises or returns to normal after exercise.
- A heartbeat that stays rapid or is irregular should be assessed by a medical professional. A normal resting heart rate should not exceed 100 beats per minute.
