5 Essential Cool-Down Exercises You Should Do After Your Workout
Dec 01, · Here are the five cool-down exercises Johnson says every athlete should embrace after a workout. Foam roll for 5 minutes Hold a “Brettzel” stretch for the length of five deep belly breaths, then repeat on the opposite side Relax in pigeon pose for two . Jul 30, · When you cool down, be gentle and focus on exercises that are appropriate for the workout you just did. For example, if you just ran two miles, work .
A hard workout can leave you feeling hot, sweaty and uncomfortable. Living somewhere warm can compound this problem and the longer you remain overheated, the more likely you are to sweat through the clothes you have put on after your workout.
This is not an ideal situation if you exercise before work or during your lunch break. A cool shower will significantly and quickly lower your body temperature; as most gyms have showers this method is readily accessible. To avoid the shock of icy cold water, start off with moderately warm water and then gradually turn the temperature down as you get used to it.
Make sure you soak your entire body especially your head, chest and back. Turn the temperature as low as you can tolerate and stay under how to cool down fast after a workout spray for five to 10 minutes.
A cool bath is equally effective and ideal if you have been exercising at home. Most swimming pools are kept at a low to moderate temperature -- certainly lower than body temperature.
Sit or stand in neck-deep water and relax for five to 10 minutes. For hygiene reasons, you should always shower before entering a swimming pool. To save time, stretch your muscles as you cool off rather than stretch in the gym.
Immersion in cold water may also prevent post-exercise muscle soreness. Placing ice packs on the back of your neck, abdomen, chest and thighs can help cool you down. Large quantities of blood flow through these areas and by cooling your blood you'll help cool the rest of your body.
Do not place ice directly on your skin as this can cause a painful ice burn. Instead, wrap how to make a pizza step by step ice in a dish cloth or use a gel ice pack instead. If you have been exercising inside, you may find it's cooler outside -- especially what is a complete tax return the sun has gone down or there's a breeze blowing.
After your workout, do your cool down stretches outdoors to lower your body temperature more effectively. If you have been sweating heavily during your workout, you may also be dehydrated -- sip cool water or a sports drink to replace lost fluids.
Also, a cool drink will help lower your temperature. This method can be safely added to any other cooling method you like to use. Patrick Dale is an experienced writer who has written for a plethora of international publications.
A lecturer and trainer of trainers, he is a contributor to "Ultra-FIT" magazine and has been involved in fitness for more than 22 years. How to cool down fast after a workout Problem! By: Patrick Dale. Published: 05 October, More Articles. Home Fitness Cardio. References Mercola.
1. Cool down
Nov 04, · Afterward, towel off and rub on a tonic spiked with menthol, such as Friction de Foucaud Energizing Body Tonic ($30, bigelow likeloveall.com) or Jack Black Cool Moisture ($22, likeloveall.com). The. After your workout, do your cool down stretches outdoors to lower your body temperature more effectively. Sip a Cool Drink If you have been sweating heavily during your workout, you may also be dehydrated -- sip cool water or a sports drink to replace lost fluids. Also, a . Sep 03, · Unfortunately, lying down after a workout is one of the worst ways to get there. Next time you are at the gym, take time to do a m cool down lap or spend some time on an assault bike to allow the heart rate to come back down and do some light stretching to create new end ranges of the tissues in the body.
This is your chance to catch your breath, decompress and congratulate yourself on a job well done. Indeed, the time you set aside for the cool down can be just as important as the time you spend working out. These cool-down methods, tips and tricks will help you make the most of your downtime and prime your body for optimal recovery. Walking allows for your body to settle back into its normal state as you stay in motion. Now is the time for replenishment.
Make sure you take water breaks throughout your workout, and drink lots of water after your workout to help prevent muscle soreness and dehydration. How much liquid do you need after a workout? Start with 10 slow, easy crunches followed by v-sits. The best part? Anyone whose done a lying spinal twist knows that this is the best sort of stretch, especially if you have back pain and posture issues.
Besides helping lengthen and align your spine, this spinal twist exercise promotes healthy digestion. It also just feels ah-mazing. This is the most basic, yet widely appreciated yoga pose out there.
Downward dog brings with it a wealth of benefits in spite of its overarching simplicity, such as decreasing back pain and anxiety, increasing full-body circulation, and decreasing the chance of developing headaches by elongating the cervical spine.
Besides the physical benefits, many popular yoga poses can help strengthen your mental focus as well. Besides holding poses, yoga is also very much about breathing and mindfulness. At the end of workout, take the time to either engage in a few basic yoga poses, or simply sit or lie comfortably and focus on your breathing. Five minutes of deep breathing and relaxation is all you need to de-stress and re-charge.
Ironically, one of the best ways to cool down is to warm up… with a delicious steam room session. Keeping those muscles heated for an extra half hour can help prevent soreness. Certain studies suggest that getting a massage after a strenuous workout can reduce your risk at sustaining an injury by up to 50 per cent. We can all benefit from taking time out of our busy schedules to slow down, breathe and worry less for a while.
A professional massage can be expensive, however, so why not use this an excuse to unwind and get closer to your significant other? Studies have shown that consuming protein right after a workout can help stimulate muscle growth, so enjoy a shake or a protein-filled meal or snack within 20 minutes of your cool down to maximize the muscle-building benefits. Your email address will not be published.
Recipe Rating. Lying Spinal Twists Anyone whose done a lying spinal twist knows that this is the best sort of stretch, especially if you have back pain and posture issues. Breathing And Meditation Besides holding poses, yoga is also very much about breathing and mindfulness. Enjoy A Steam Ironically, one of the best ways to cool down is to warm up… with a delicious steam room session. Get A Massage Certain studies suggest that getting a massage after a strenuous workout can reduce your risk at sustaining an injury by up to 50 per cent.