Post Workout Cool Down

A healthy workout session includes a warmup, workout and cooldown.  People have a tendency to skip post workout cooldowns, and they should be a priority!  A cool down gives your body adequate time to return to your preworkout body temperature, heart rate and blood pressure.  Stretching your muscles post-workout will reduce the buildup of lactic acid lessening muscle soreness, stiffness and cramping.  In addition, stretching your muscles while they’re warm can increase your flexibility and range of motion which can prevent injury and increase performance.

Optimal Heart Rate Range

A good cooldown takes 5-10 minutes (depending on the length of your workout).  The longer and more intense your workout, the longer your cooldown should be.  Your heartrate reduces about 15-20 beats per minute once you complete your exercise session.  Wearing a heart rate monitor during your workout is a great way to ensure you are exercising at the correct intensity level, and that your heartrate returns to normal post workout and cooldown.  You can Google “Target Heart Rate” to get the correct range for your age, and also the correct “Heart Rate Recovery Range” by age.  You can do a less intense version of the exercise to begin your cooldown, for example, walking after a run and then switch to static stretching.

Cool Down Ideas 

1.  Maintain elevated heart rate and gradually bring down by doing the same exercise(s) you were but slowly reduce the intensity.  If you were running you could slow it down to a jog and then slow it down to a walk.
2. Static Stretches:  Make sure to focus your stretches on any muscle group(s) you were working.  Here are some ideas you can try, but feel free to add in others (for example a runner’s stretch is great after a run).
   • Hip Flexor Stretch: Kneel on one leg, bend the opposite leg at a 90 degree angle in front of you while you shift your weight forward.  (20 seconds each side)
   • Quad Stretch:   Grab one foot and gently pull it towards your butt while keeping your thighs together. (20 seconds each leg)
   • Calf Stretch: Lean against a wall with one foot forward and one foot back.  Keep your back foot flat on the floor, your knee straight and lean forward.  (20 seconds each leg).
   • Shoulder Stretch:  Grasp one elbow and slowly pull that arm towards your chest. 20 seconds each arm.
   • Tricep Stretch:  Bend one arm at the elbow, grasp your elbow above your head and gently pull towards your head.  20 seconds each side.
   • Bicep Stretch:  Straighten your arm, grasp one elbow and pull towards your body.  20 seconds each side.
   • Ab Stretch: Lie down in push-up position with your legs straight.  Push up slowly straightening your arms while you lift your torso.  Hold for 20 seconds.
   • Cat/Cow Stretch:  Start on all fours and drop your head while you round your back and neck.  Hold for 3 seconds and then slowly curve your back down while you raise your head.  Repeat this sequence 5 times.
   • Supine Spine Stretch:  Lie on your back, bend one leg at the knee and gently fold it over your other straight leg.  Hold for 20 seconds each side.
   • Child’s Pose:  Sit on your heals with your arms stretched in front of you.  Hold and breathe until you feel relaxed and your breathing has returned to normal.

You will notice that this stretching sequence begins while you are standing, and you don’t lower to the floor until your heart rate has slowed down.  I hope you enjoy this cooldown sequence, and that it allows you to recover faster so you can continue your workouts!

Hugs & Health – Michelle

*Disclaimer:  Please always consult your doctor before beginning this or any exercise program.