What is Cooldown? What Are the Best Cooldown Exercises?

Cooldown is bringing the body back to its normal physiological level by gradually slowing the pace of activity after a strenuous activity or by doing light exercises and stretching.

Cooldowns are exercises you need to do after a workout to help get your heart rate back to normal, to avoid fainting or fainting due to a sudden stop. It is the opposite of warm-up exercises.

Specifically, the cooldown will help your body slowly regulate and cool down, depending on the intensity of your exercise, there are ways to cool down, for example, jogging at a fast pace, then you should continue running from there. Then slow down for a few more minutes and then rest.

Performing this cooldown will help you better limit injury and muscle soreness.

Common consequences of not doing cooldowns

During exercise, your veins will dilate to accommodate the increased blood volume caused by an increased heart rate, if stopping suddenly can cause complications such as the following:

• Varicose vein.
• Fainting, dizzy.
• Heart failure (If you have a history of heart disease).
• Increased chance of injury especially to the ankle.

How to perform cooldown effectively?

As mentioned above, depending on the level and intensity of your exercise, you will perform the cooldown accordingly. And we have 3 steps as follows:

Step 1: Reduce Intensity

Reduce the intensity again, the most optimal time is in 3-7 minutes. For instance, if you’ve been running at a fast pace, slow down to a gentle jog or brisk walk for the allotted time before coming to a complete stop. This gradual decrease in intensity helps your body transition from the heightened activity level back to a resting state.

Step 2: Stretching

Stretching after workout helps improve flexibility, reduce muscle soreness, and prevent injury. Focus on stretching major muscle groups such as hamstrings, quadriceps, calves, chest, back, and shoulders. Hold each stretch for 15-30 seconds and remember to breathe deeply and evenly to promote relaxation.

Step 3: Hydration

Drink more water, you should drink more water that can replenish electrolytes to help your body relax and compensate for the amount of water lost during exercise.

By following these steps and tips, you can effectively cool down after your workout, promote recovery, and prepare your body for future exercise sessions. Remember to listen to your body and adjust your cooldown routine based on your individual needs and preferences.

The importance of stretching after exercise

After a workout, cooling down is essential, not only to bring your heart rate back to normal but also to prevent potential discomfort or even faintness due to sudden cessation of activity. According to the American Heart Association, a proper cooldown allows for a gradual decrease in heart rate and body temperature, ensuring a safe transition from exercise to rest.

One of the most beneficial practices during the cooldown phase is stretching. While your body is still warm and your muscles are loose, stretching helps alleviate tension and reduce the buildup of lactic acid, a byproduct of exercise that can lead to muscle cramps and stiffness. By engaging in stretching exercises during cooldown, you can promote flexibility, enhance muscle recovery, and minimize post-workout discomfort.

Incorporating stretching into your cooldown routine not only supports physical recovery but also contributes to overall well-being. So, next time you finish a workout, remember the importance of stretching to optimize your post-exercise recovery and maintain long-term fitness goals.

Some Of The Best Cooldown Exercises

Incorporating the right cooldown exercises can aid in this process, promoting muscle recovery, flexibility, and overall well-being. Here are some of the best cooldown exercises to include in your post-workout routine:

1- Neck Stretch

Target Muscles: Neck

2- Shoulder Stretch

Target Muscles: Shoulder, Triceps, Latissimius Dorsi

3- Reverse Shoulder Stretch

Target Muscles: Shoulder, Biceps

4- Assisted Reverse Stretch

Target Muscles: Shoulder, Chest and Biceps

5- Pec Stretch

Target Muscles: Chest, Back, Biceps, Forearm

6- Standing One Arm Stretch

Target Muscles: Chest, Biceps, Forearm

7- Scapular Protraction and Retraction

Target Muscles: Scapular, Traps

8- Cobra Pose

Target Muscles: Rectus Abdominis, Obliques, Chest, Back

9- Frog Pose

Target Muscles: Quadriceps, Hamstring, Rectus Abdominis, Shoulder

10- Cow Pose

Target Muscles: Erector Spinae, Latissimus Dorsi, Abdominis, Gluteus

11- Supine Spinal Twist

Target Muscles: Erector Spinae, Obliques, Rectus Abdominis, Quadriceps, Glutes

12- Camel Pose

Target Muscles: Chest, Rectus Abdominis, Quadriceps, Shoulder, Erector Spinae, Pelvic Floor

13- Seated Toe Touch

Target Muscles: Erector Spinae, Hamstring, Calves

14- Quad Stretch

Target Muscles: Quadriceps

15- Hamstring Stretch

Target Muscles: Hamstring, Calves, Glutes

16- Glute Stretch

Target Muscles: Glutes, Hamstring

17- Priformis Stretch

Target Muscles: Hips, Hamsting

18- 90/90 Hip Stretch

Target Muscles: Hips, Inner thigh, İliotibial Band, Obliques

19- Hip Flexor Stretch

Target Muscles: Glutes, Hamstring, Quadriceps

20- Adductor Stretch

Target Muscles: Adductor Magnus, Adductor Longus, Glutes, Hamsting, Calves, Shoulder, Biceps

Bonus: Roller Massage

Treat yourself to a nice massage! You can use almost anything to give you muscles a nice post-workout massage, but foam rollers work very well. However you can use almost anything with a cylinder-like shape. This helps to loosen up the muscle even further, while releasing toxins.