304 North Cardinal St.
Dorchester Center, MA 02124
304 North Cardinal St.
Dorchester Center, MA 02124
How do cooldowns work?
You can gradually return to normal breathing and heart rate after a workout by taking a cooldown.
Consider your workout as a fast-paced interstate drive where you come across a red signal. Your cooldown is like braking gradually for a red light; instead of abruptly stopping high-intensity exercise by braking at the last second, you’re easing your body out of it. Don’t hit the brakes hard. But how does that apply to the training you do specifically?
Basically, cooling down entails performing the same activity for typically five to ten minutes at a lower intensity.
If you recently went running, for instance, take a gentle jog or a walk to cool down. Some yoga poses could be used as a cooldown after a strength training session like Pilates.
Select a low-intensity workout that is comparable to the exercise you did during your workout to help you cool down.
You can finish a bike ride with a few minutes of moderate pedaling, cool down after a swim workout with some easy laps, and finish a weightlifting workout with some active stretches.
Jogging, performing yoga positions, or taking a little walk are some more low-intensity cool-down exercises.
It should be as simple as thinking about whether you could carry on a full conversation with someone while performing your task. Take a few deep breaths when you notice your heart rate decreasing. Allow your body to unwind and relax after your recent strenuous work.
You can stretch after engaging in your chosen low-intensity activity for five to ten minutes.
Perform these movements more slowly and gently than you would during a typical workout. As you calm down, take deep breaths to help your muscles receive oxygen, reduce tension, and encourage relaxation.
1. Brisk walking or jogging
One of the simplest ways to relax is to do this. Follow 3 to 5 minutes of brisk or easy walking with 3 to 5 minutes of mild jogging.
2. Stretch your upper body
Whether you’re sitting or standing, entwine your fingers and point your palms upward.
As much as you can while maintaining a straight spine, draw your hands up and back.
After that, stretch your hands up and back while positioning your left arm in front of your right.
Replicate on the other side.
3. Snake pose
Benefits: Stretches the chest and abdomen while opening up the shoulders and improving spine flexibility.
Your hands should be next to your body, just below your shoulders, as you lay on your front with your legs together.
Lifting your head and chest off the ground while keeping your neck in line with your spine requires pressing into the ground with your hands while keeping your elbows close to your sides.
Slowly bring your head and torso to the ground to let go.
a) Hip stretches and spinal twists when seated
Benefits: Releases stiff hips and improves spine mobility.
Place your right heel as close to the outside of your left hip as you can while keeping your legs straight in front of you while bending your right knee. Keep a tall, erect body and tightly hug your knee to your chest. Put your fingertips or palm on the ground with your right arm extended behind you to add the twist. In order to feel a stretch in your glutes, place your left hand or elbow on your right knee (or thigh) and pull it toward you. On the opposite side, repeat.
b) Low kneeling lunge
Benefits: A great workout for stretching the quadriceps, groin, and hip flexors.
Beginning in a lunge, tuck your toes under and lower your back knee until your lower leg is resting on the floor. Stay here if it’s not too much of a reach. If not, bring your hands to the ground and let yourself sink farther into the stretch. Your forearms might be able to touch the ground if you have exceptional flexibility. On the opposite side, repeat.
Exercises for the cool-down phase encourage relaxation, flexibility, and the beginning of the healing process.
You can experience lightheadedness or vertigo if your blood pools in your veins; a slow cooldown maintains your blood flowing.
Your body temperature, blood pressure, and heart rate can all return to normal after cooling down.
Lactic acid buildup can be lessened by stretching your muscles while they’re still warm.
Trusted Source, lowering the risk of stiffness and cramping in your muscles.
Stretching also lengthens the connective tissue surrounding your joints, boosts mobility, and enhances range of motion.
All of these advantages work to increase your body’s general flexibility and function, which will help you feel better, perform better, and experience fewer injuries.
If you want help making adaptations or want to advance your training, think about hiring a personal trainer.
A fitness expert can assist you in creating a personalized cooldown plan based on your needs. If you have any ailments, concern about certain regions, or have specific goals in mind, they may change the type of exercise you undertake.
A trainer can ensure you’re performing the exercises properly and offer insightful criticism to ensure your safety and maximize your workout potential.