How to Cool Down After Exercising
While it may seem tempting to just flop down on a nice soft couch immediately after strenuous exercise, this is generally not a good idea. A proper cooling down routine is required after exercise to allow your body to pace itself back to normal. Here are some ways you can cool down after your regular exercise routine.
Lessening Intensity
One way to cool down after exercising is to simply slow down and lessen the intensity of whatever exercise you’re doing. For example, if you’ve been jogging, your cool down can consist of slowing down to a brisk walk and then eventually to a stroll. For aerobics, you can simply follow the same movements without exerting the same energy. Do these exercises with lessened intensity for five to ten minutes until you feel your heart rate slowing down, and you begin to sweat a little less.
If your exercise was too complicated to be replicated in a lower-intensity cool down, you can simply jog or walk briskly as your cooling down routine.
Stretching
Cooling down is a great way to stretch your warmed-up muscles. There are a variety of ways you can stretch the different muscles of your body.
Calves. Using a platform, hold on to a fixed object before gradually dropping your heels towards the ground. Your toes should be pointing at a natural, 45-degree angle. Feel the stretch for several seconds before releasing the position.
Legs. Lie down flat on your back, and slowly extend one leg upwards, toes pointing to the ceiling. Wrap your hands around your calves or the area of your hamstrings and gradually try to pull your leg towards your chest until you feel the stretch. Do not overextend if you feel that it is too painful. Hold this position for some seconds before gently putting it back down and doing the same for the other leg.
Back. Kneel on the floor and put your palms against your heels. Raise your face up towards the ceiling. Exhale while putting your buttocks forwards and upwards until you have arched your back. Hold your position for ten counts before relaxing.
Upper Back. Put yourself into a kneeling position and extend your hands and fingers forward. Use your hands and arms to grip the floor and raise your buttocks slightly, while tightening your abdominal muscles. Extend your arms and hands until you feel the stretch in your shoulders and upper back. Hold this position for ten counts before relaxing.
Biceps. Find a wall where you can rest your palm, inner elbow and shoulder flat against. You should then turn your body away from the wall, feeling the stretch all along your bicep. You can also adjust the height upon which your arm is resting so that you can stretch other areas of your chest.
Triceps. Extend one hand straight above your head and slowly bend backward, your fingers touching along the spine. Your other hand should then grasp the bent elbow and gently push the bent arm downward, encouraging it further down your back. Feel the stretch on your triceps and count to ten. Release, extend your arm upward again, before doing the same stretch on your other arm.
Side. Stand upright, with your feet hip-width apart. Raise your arms slowly over your head, clasping them above you. Feel the stretch all throughout your body and hold. Slowly, you can then bend over to one side of your body and hold your pose. Feel the stretch at the opposite side. Slowly go back to your original position before doing the same to the other side of your body.
When stretching, keep in mind that you should be feeling a stretch, not pain! Do not overextend your limbs when you are feeling pain as you may end up pulling a muscle. Stick to simple stretching, especially if you’re a beginner.
Refuel and Recover
Drink water or Gatorade after the more strenuous part of your exercise routine. Coupled with your cooling down routine, your body should even recover more fully and return to its normal state. Keep in mind that you should still drink water or Gatorade in between your workout routine, not just after the routine is finished, to keep yourself steadily hydrated.
You can also try meditating or doing some yoga stances to also relax your mind as well as your body. Do your cooling down methods correctly, and you’ll find that exercise will be easier, and even less painful, the next time around.