How to Properly Cool Down After a Workout
Cooling down at the end of a workout brings your heart rate and body temperature back to normal levels. Compared to your sweat session, cooling down involves movements that are done at a much slower speed. This allows your body to relax while promoting blood flow and reducing your chances of injury.
Some people neglect the importance of cooling down. But as someone living an active lifestyle, make sure that you don’t take it for granted. Whether you’re running, doing a strength training session, or high-intensity cardio, here are tips for a healthy cool down.
Don’t stop abruptly.
This is especially true after running. Avoid the habit of stopping abruptly following a running session since your leg muscles are still pumping blood. Instead, perform simple lunges or high knees in place, followed by static stretching.
Use a foam roller.
If you haven’t invested in foam rollers yet, perhaps now is the time to do so. In fact, you can also use it as a tool for warming up. Some of the benefits of foam rolling include reducing the likelihood of delayed onset muscle soreness (DOMS), increasing your range of motion, and easing back pain. Not to mention, foam rolling can reduce the appearance of cellulite!
Do static stretches.
Static stretching is a common way to cool down, in which you hold a stretch for 30 seconds to a minute. When performing a static stretch, let your muscle go as far as it can but not to a point where you feel pain. Avoid bouncing your body while stretching and remember to practice diaphragmatic breathing.
Hydrate — you don’t have to stick to water.
It’s no secret that water is best for post-workout hydration. In addition to water, you can replenish lost fluids by drinking coconut water which has high amounts of electrolytes like magnesium and potassium. Sports drinks that contain electrolytes and have no added sugars are also great options.
Take a shower.
Once your heart rate and body temperature normalize, take a cool shower. This will complement your cool down exercise, at the same time facilitate the healing process of your muscles. If you don’t have enough time for a shower, cleanse your skin using soothing anti-bacterial wipes. This helps you feel fresh and prevent skin breakouts.
Final Thoughts
Last but not least — finish your cool down with a protein-rich snack. Consuming the right nutrients after a workout is as vital as what you eat prior to it. Protein doesn’t only reduce muscle protein breakdown, but it also helps speed up recovery. Have some hard-boiled eggs, a tuna salad, or a whey protein shake!
Related articles:
- 5 Recovery Tips for Post-Workout Fatigue
- Why Is Protein Important In Your Pro Cheer Diet?
- Stop Making These 5 Mistakes If You Want to Maximize Your Workouts
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