When you're putting together a fitness routine, what you do at the end of your workout can be just as important as what you do during your workout. So whether you're biking, belly dancing or practicing yoga, understanding what a cool down is, why it matters and how to integrate it into your fitness routine can help you make the most of your workout.
The Facts
After you work out, your body needs time to recover its equilibrium. During exercise, your muscles warm up and loosen, your breathing speeds up and your heart rate increases. Stopping abruptly after an intense workout can make it hard for your body to recover. A cool down -- a 5- to 10-minute stretching session at the end of your workout -- can make the transition easier.
Types of Stretches
A good cool down workout contains several simple stretches, according to personal trainer Geoff Bagshaw in "Best Health" magazine. Stretch your quadriceps muscles by lying on your side and pulling your heel up to your rear -- when you're doing it right, you should feel the stretch in the front of your thigh. Stretch your hamstrings by lying on your back and pulling your thigh to your chest. Straighten your arms above your head and lift your chin to stretch your chest muscles. To stretch the muscles in your back, kneel on all fours, then arch and relax your back.
Benefits
Cool down stretches are essential to serious athletes, like marathoners, who need to regulate their post-workout blood flow. If you're a more casual exerciser, they may not always be necessary. Still, cooling down may help reduce your risk of workout-related injuries by preventing your muscles from tightening up too quickly, according to the Mayo Clinic website. Over time, cool down stretches may even help improve your workout performance, according to the Mayo Clinic.
Tips
Stretches are part of a cool down workout, but they don't have to be the only part. Consider slowing your workout down before starting your stretches, recommends the American Academy of Orthopaedic Surgeons. For instance, if you're running, slow down to a jog, then a walk, and then a slower walk before starting to stretch. Hold each stretch for 30 seconds, and don't bounce while you're stretching, recommends Bagshaw in "Best Health." If your stretches hurt, stop exercising and let your muscles recover.
References
- American Academy of Orhtopaedic Surgeons: Warm Up, Cool Down and Be Flexible
- Best Health Magazine; 6 essential cool-down stretches; Erin Phelan; March/April 2010
- Centers for Disease Control and Prevention: Cooldown
- President's Council on Physical Fitness: Fitness Fundamentals
- MayoClinic.com: Aerobic exercise: How to warm up and cool down
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