Don't Forget the Cool Down

One of the first segments of a work out that often gets overlooked is the cool down. It makes sense, your time is precious and so you do a quick warm up, grab some weights and get started. When you're finished with your cardio or strength program you consider the walk to your car good enough for a cool down.

But it's important to remember the major benefits to performing a proper cool down after a hard and intense work out.  Proper cool down should include low to moderate- intensity, large muscle group activity for 5-10 minutes. Changes in the body associated with performing a cool down include: enhanced venous return, or blood flow back to the heart; a gradual decrease in heart rate and blood pressure to pre-exercise levels. Both of these help to decreases blood pooling and the chance of experiencing dizziness and/or feeling light headed.

A cool down also helps encourage improved transport of metabolic byproducts away from skeletal muscle. Which basically means that performing a cool down can decrease muscle soreness.

The cool down is also a great time to include stretching and enhance flexibility. This is when you will see the most benefit in performing static stretches; slowing stretching to the point of discomfort then holding the position for 15 to 30 seconds.

So the next time you work out, try and leave 5 to 10 minutes to cool down and stretch, your body will thank you.


References: American College of Sports Medicine