I know how easy it is to rack your weights or hop off the treadmill after an intense workout session and head straight to exit door feeling accomplished. However, leaving too soon after a workout can be harmful. Here are a couple of tips to help cool down after a workout.
Why You Should Cool Down After A Workout
Our bodies do not like abrupt change. Cooling down after an intense workout is intended to gradually get your body back to its regular resting state. When you workout, your body tries to keep up by increasing heart rate as well as distribute a higher percentage of blood to the muscles you are targeting. As a result, a smaller percentage of blood is sent to other areas. Stopping abruptly and sharply reducing heart rate can cause blood to pool in those targeted areas while blood flow to the rest of the body (ie. the brain) has not yet adjusted. Lack of blood flow to the brain is what causes that dizzy feeling you may feel shortly after exercise. Regulating blood flow is just one benefit of the post-workout cool-down.
Here is a list of cool-down benefits:
- Reduce soreness
- Reduce fatigue
- Improve posture
- Improve flexibility
- Avoid post-workout dizziness or fainting
- Regulate blood-flow
- Prevent muscular waste buildup
Gradually Lower HR After Workout
I recommend 5-10 minutes post-workout. The idea is to gradually slow your heart-rate to a resting state. If you need longer, take longer. I prefer a walk or a bike ride. This is not a casual stroll at first. Your pace should be somewhat challenging to start and gradually lower as time goes on. This is easily done with the control of a treadmill or stationary bike.
I like to segment my cool-down walks into quarters:
Q1: 3.4 mph
Q2: 3.1 mph
Q3: 2.8 mph
Q4: 2.5 mph (my typical walking pace)
For stationary bikes:
Q1: Level 8
Q2: Level 6
Q3: Level 4
Q4: Level 2 (little pedal resistance)
This will depend on the person and the equipment, but you see the pattern. Gradually lower the stress on your body. You can also accomplish this by simply lowering the intensity of whatever workout you are doing.
Stretch
Post-workout is the time to stretch the muscles you just targeted. Not only will you assist blood flow, but also improve your overall flexibility which gives you a greater range of motion over time. Muscles are much more pliable after a workout which is why post-workout stretching so effective. Shortened muscles are less efficient muscles. They also cause posture issues.
Increasing the range of motion will also help you achieve the full range of motion on your lifts. This allows you to hit the entire length of your muscle as you train and results in a well-rounded, ‘full’ looking muscle.
If you need help stretching, check out this full body routine:
The Cool Down Is A Reward
Our bodies are capable of phenomenal things. All they ask is to have time to cool down after physical stress. Gradually lower your heart rate, and be sure to stretch the muscles you targeted during your workout. Consider it a thank you to your body for enduring the workout you just put it through.
It is also important to hydrate after workouts as well. The below article may be worth checking out.