Cool down after exercise: why and how to do it to make your training more effective

It’s not just good to get 20 minutes of exercise a day. It is not only beneficial to exercise after 50 years. It is not only knowing what diet you need if you exercise. It’s also about knowing the guidelines before and after your fitness plan. That is, how to heat and, of course, how to cool. Because these simple exercises that come after sports practice will help you, among other things, to reduce the chances of injury, promote blood flow and will reduce stress of the heart and other muscles.

It is important to be aware of the importance of cooling. It will make your heart rate, body temperature and blood pressure levels return to their normal levels before continuing with your normal activities. It is essential to dedicate at least 10 minutes after training.

How to cool down after exercising

It is important to do cool down exercises at lower speed and intensity than your normal training. Breath deeply as you cool down to deliver oxygen to your muscles, release tension, and promote relaxation. When you’ve lowered that tension, try jog or walk for about three minutes.

Then try stretch the upper body. From a standing or sitting position, interlock your fingers and bring the palms up and back as much as you can while keeping your spine straight. Next, place your left arm in front of your right and turn your palms to face each other, stretching your hands up and back. Repeat to the opposite side.

Other great exercises to cool down include push-ups forward sitting, the stretching quadriceps and forward bends bringing the knee to the head. It is important work all joints of the body in a gentle way while you notice how you relax.

The benefits of cooling

Cool-down exercises start the recovery process, increase flexibility and promote relaxation. A gradual cooling will help you improve the circulation of the blood and prevent it from accumulating in the veins, something that usually causes such unwanted effects as lightheadedness or dizziness.

Cooling down allows your body temperature, blood pressure, and heart rate to return to normal levels. Stretching the muscles while they are still warm can help reduce lactic acid build-up, which in turn reduces the chances of cramps and reduces stiffness in the muscles.

In addition, stretching they lengthen the connective tissue around the joints, increase mobility, and improve range of motion. All of these benefits work to improve function and flexibility of your body, which will allow you to feel better, will increase the short-term results and you will have less chance of injuring yourself.

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