Your exercise and fitness questions answered.
Last week we talked about the benefits of a warm-up before you workout. What about after the workout?
![Gradually cool-down by reducing your exercise intensity and ending your workout routine with stretching exercises. Add this cool down to a dynamic warm-up and the Total Body Super Set or the Total Body 30-30 Interval Workout and you have everything you need for your total body workout today [this week]. Boom! Click the link for the FREE printable.](https://jillconyers.com/wp-content/uploads/2016/03/TitleImage_WEB-3.jpg "Gradually cool-down by reducing your exercise intensity and ending your workout routine with stretching exercises. Add this cool down to a dynamic warm-up and the Total Body Super Set or the Total Body 30-30 Interval Workout and you have everything you need for your total body workout today [this week]. Boom! Click the link for the FREE printable.")
Does this sound familiar? You’ve done your workout, you’re tired, sweaty, hungry and/or you’re in a rush because you have something to do or somewhere to go.
What’s skipped as often as, if not more, than the warm-up? The cool down.
A cool down gives the body an easy transition back to a steady state of rest and back to a normal level of activity.
The purpose of a cool down is to gradually reduce heart and breathing rates, cool the body temperature, supply fresh blood into areas to help with lactic acid removal and prevent venous pooling of blood in the lower extremities.
Benefits of a Cool Down
- Gradually reduce heart and breathing rates
- Gradual recovery of blood pressure
- Gradually cool the body temperature
- Return muscles to a normal state
- Helps with removal of lactic acid
- Prevents venous pooling of blood in the lower extremities, which may cause dizziness
Cool down guidelines to keep in mind to stay safe and feel great after your workout:
Gradually cool-down by reducing your exercise intensity and ending your workout routine with stretching exercises. Cool-down from a run by slowing to a brisk walk or cool a brisk walk down to a leisurely pace. Apply the same slow-down principle to the last five to 10 minutes of any exercise routine or sport. Continue your cool-down period with quadriceps, hamstring and calf stretches, to relax and stretch the muscles in your lower body. Complete your cool-down period with chest, arm, neck, upper back and shoulder stretches to stretch and relax all of the major muscles groups in your body. Include foam rolling, if needed, on specific muscles with tight spots.
![Gradually cool-down by reducing your exercise intensity and ending your workout routine with stretching exercises. Add this cool down to a dynamic warm-up and the Total Body Super Set or the Total Body 30-30 Interval Workout and you have everything you need for your total body workout today [this week]. Boom! Click the link for the FREE printable.](https://jillconyers.com/wp-content/uploads/2016/03/WorkoutBlogImage_WEB.jpg "Gradually cool-down by reducing your exercise intensity and ending your workout routine with stretching exercises. Add this cool down to a dynamic warm-up and the Total Body Super Set or the Total Body 30-30 Interval Workout and you have everything you need for your total body workout today [this week]. Boom! Click the link for the FREE printable.")
Right click the image above to save to your mobile device or download the workout to print.
Add this cool down to a dynamic warm-up and the Total Body Super Set or the Total Body 30-30 Interval Workout and you have everything you need for your total body workout today [this week]. Boom!
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician.
Supine Shoulder Flexion (1) Lie on your back on an exercise mat or firm surface, with your knees bent and feet flat on the floor. Place your arms at your sides, with elbows straight and palms facing inward. Breathe deeply for 30 seconds and allow your body to relax toward the floor. (2) Exhale as you lift your arms overhead and toward the wall behind you without arching the back. Keeping the elbows straight and shoulder blades pulled down (no shrugging), bring the arms to the floor or almost to the floor while keeping the abdominals engaged and the shoulders and spine stabilized. Hold this position for 10-12 seconds. (3) Inhale and slowly return your arms back to your starting position. Targets: shoulders
Figure 4 Stretch (1) Lie on your back on a mat or firm surface, with your knees bent and feet flat on the floor. Cross your right ankle over your left knee (in the shape of a “4”). (2) Grasp your hands behind your left knee and gently pull your legs toward chest as you press right knee away from your chest. Targets: hips, glutes, lower back
Supine Hamstring Stretch (1) Lie on your back and draw your right knee into your chest. Bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. (2) Take the towel or strap in each hand and extend your right leg up towards the ceiling, straightening the right leg. Keep both hips pressed firmly into the floor. (3) Flex the right foot, and gently pull down on the strap or towel, and contract your right thigh. Relax the contraction momentarily and repeat the stretch moving the leg closer towards the upper torso. Targets: hamstring
Standing Quadriceps Stretch (1) Stand on your left foot. Bend your right leg behind you and grab your ankle or shin. (2) Keeping your pelvis tucked in, pull your ankle or shin towards your glutes, making sure your knee is pointing to the ground. Targets: quads
Supine hip Flexor Stretch (1) Lie on your back on a mat or firm surface, with your legs straight and feet relaxed. (2) Grab your right knee and pull it up toward your chest while keeping your knee in alignment with the right shoulder. (3) Push your left leg down into the floor as you exhale, relax, and hold. Targets: hips, lower back
Supine Spinal Twist (1) Lie on your back on a mat with legs extended. (2) Bring your right knee into your chest. With your left hand, pull your right knee across your body so you are resting on your left hip. (3) Spread your arms out in a ‘T’ shape to your body and turn your head to the right while your legs are falling to the left. Targets: lower back, IT band
Upward Facing Dog (1) Lie prone on the floor, legs extended back, with the tops of your feet on the floor. (2) Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor. (3) Inhale and press your inner hands firmly into the floor and straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward. Targets: back, glutes, chest
Down Dog (1) Start on your hands and knees. Knees are directly beneath your hips and your hands are slightly in front of your shoulders with fingers spread wide. (2) Tuck your toes, as you exhale lift your knees from the floor and send your hips towards the sky. Keep a slight bend in your knees if needed. Keep your core engaged. Soften through your shoulders keeping them away from your ears. (3) Lengthen through your outer arms pressing through your hands. Keep your neck long, in between your arms, don’t let it hang. Breathe, imagine as if with every inhale your hips reach higher towards the sky as your chest moves closer towards your thighs. Gently release your knees to the mat back to starting position. Targets: shoulders, upper body, hamstrings, calves
Do you have a fitness question? Submit it below to our personal trainer. We will post new questions and the trainer’s answers regularly.
Do you cool down after your workout or head straight for the shower?
be the best version of YOU
[inlinkz_linkup id=611671 mode=1]
Oh I am so guilty of this one! I skip the cool down whenever I’m out of time (which is a lot!) in the pool, on the bike, everything. Total shame on me but I do stretch and roll every single night…at least that is working for me right now. Love this topic and it will be a good reminder to me!
guilty of not usually doing a cool down. i need to be better about that – plus stretching every day!
Great post. I need to be better about cooling down thats for sure. Thanks for the reminder and tips
Cool-downs are key. I am really good about walking for a mile or so after a long and/or hard run, and then of course, with yoga class, the end is the best part 😛 However! I should implement some of these stretches after my lifting sessions. Thank you for this post!
Very guilty of not including a cool down! I have been better and better about a warm up in my workouts, but the cool down hasn’t been happening as much. Thanks for this reminder!
I never skip a cool down, especially since having hip surgery. Stretching out my muscles is the number one way I prevent my hip from hurting after a workout. I never understand how people leave classes during the cool down. Great post!
I either commit to the cool down, or I totally bypass it. But generally, especially after running I am on point!
Great info! I need to be so much better at this- right now my stretching involves shaving my legs in the shower after!
great, informative post, as always! i definitely don’t spend enough time cooling down / stretching after working out!
My cool down is usually just my walk home from the gym. I’m so bad about stretching bc I’m always running from one place to another!
I do stretch but could be better at actually doing a cool down. Our swim coach makes us do one but I do not generally on my own
Oh absolutely. If your trainer doesn’t stretch you out after your workout, you need to find another trainer.
Love a good cool down – its my favorite part of the exercising! haha… Its also super important to do the cool down to better condition your body. Thanks for all the ways to cool down!
Karen | GlamKaren.com
Love that you have included Yoga poses in your cool down.
I find that I can get a really deep stretch that way and I love how relaxed I feel afterwards.
I’ve just added a 5 minute warm up and cool down walk/jog to my workouts since I am so so guilty of neglecting that part. Now if I could just get myself to stretch… Thanks for the reminder!
Love these tips on stretching while cooling down. I do something similar with yoga poses whenever I cool down. Sometimes I fall asleep though if I am doing the shavasana…LOL!
Thanks for the reminder!!! Since I workout at home before the family wakes up, once I am done,I am usually waking up the house and getting us ready for the day. I often forget the cool down.
Thanks for this!
I think it is important to cool down in order to not injure yourself so you are right here. There has been times where I have not cooled down and then hurt myself as a result.
I’ll admit it, I’m terrible at ever doing a cool down. 🙁 I know it’s important but I’m always feeling rushed to get to the next item on my agenda for the day!
You are such a great resource. As someone who never cools down I found this eye opening.
I try to incorporate a warm-up and cool down in my workouts. I find it easier to do when I’m using a workout video, since they make it part of the workout.
I normally just take a nice slow stroll to cool down. I really should be stretching more, period though. Thanks for the advice!
Great tips!
I’m guilty of neglecting cool down.
Cool down is so important! I never used to think so and then I hurt IT band and left me out of running and netball for 6-8 weeks all because I couldn’t be bothered to take 5-10 minutes to cool down properly!!
I ALWAYS forget about the cool down part, I guess I’m just glad the exercise is over. ha ha. Need to try better.
I like watching my heart rate during a cool down. I can truly tell a difference in how I feel compared to my heart rate. That correlate.
I am aware of how important the cool down is and it is true, so many people, including myself, forget about it
I’m so guilty of skipping a cool down period after working out. Sometimes I walk on a treadmill after a work out to cool down.
I always like to cool down after a workout. I don’t do if often enough though. Some really useful info here, thanks!
I don’t really do much of a cool down except walking around afterwards – either walking home from the track, or walking downstairs after I use my elliptical…I probably should work some stretches in there as well 🙂
I needed to read this! I hardly ever take the time to cool down. Other than the bit of slow down of what ever activity that I am doing. I need to plan the time to include the end stretching. Thanks!
ohhhhh I am so guilty of not taking the time to do this. I just want to be done already and rush through it – I must make more of an effort
These are great tips for a cool down which is so important. Thanks for sharing with us!
Thank you for sharing your tips!
i don’t always do a cool-down. I need to make sure I am doing this as there is a noticeable difference in my recovery time in my workouts when I do a cool down.
When I exercise, which is not often enough I really enjoy the cooldown part. It’s easy and more relaxing than the workout.
I think the cool-down is just as important as the warm-up and the work-out I am downloading this printable and putting with the warm-up I printed from your post! It works really well for me and this will too
I’m the WORST at this. I am always so tired from hitting the exercises hard that I sort of just sit down and rest and don’t really cool down. I need to make it a habit.
I usually cool down after a vigorous workout. It gives my body a chance to recover before doing anything else.
I always did a cool down when I was working out regularly. I am going to add some of these to my routine!
Cooling down is so important, especially when it comes to stretching your muscles. It’s so much more beneficial to do while your muscles are already warm.
Be the author of your own story,
Rebecca Kelsey Sampson