Last week we were talking about the benefits of a warm-up. Now let’s discuss the benefits of a cool-down to your workout, and a good process to follow to do so ..
Benefits of a Cool-Down:
- Provides the body with a smooth transition from exercise back to a steady state of rest
- Reduce heart and breathing rates
- Gradually cool body temperature
- Return muscles to their optimal length-tension relationships
- Prevent venous pooling of blood in the lower extremities (which could cause dizziness or possible fainting)
- Restore physiologic systems close to baseline
Suggested cool-down activities:
- Cardiorespiratory exercise – 5-10 minutes
- Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
- Self-myofascial release (foam rolling) – 30 seconds for each muscle
- Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
- Static stretching – 30 seconds for each muscle
- Why? Lengthen muscles back to their optimal length-tension relationships, promoting optimal joint range of motion
- Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
Try this process at the end of your next workout! I am here to help you get the absolute most from your time spent exercising.