It’s like a yoga flow, where you move in an out of movements, holding stretches for 5-10 seconds (although you can hold stretches longer if you want, as after a workout it is fine). This involves gentle bodyweight movements and stretching. Start with standing stretches, then seated stretches.Īs you can see, it’s a gradual pace to bring your body down to normal levels and relaxation.Ĭool Down for Resistance & Strength Training:Īfter resistance training, you will want to do a mobility cool down routine. This will be followed by static stretches that aim to increase the range of motion and flexibility of your lower body. Sprinting is the same concept, but start with jogging, then taper down to walking. Any kind of strength training.Īfter running, a good cool down can be a brisk walk for 2-3 minutes, gradually tapering your pace or stroll. Resistance Training includes bodyweight workouts, weight lifting, and HIIT. It also includes sports that involve a lot of running. Generally speaking, we can break workouts down into two main categories - Cardio and Resistance Training.Ĭardio includes running, cycling, rowing, and so on. The way you do a cool down depends on the activity you just finished. Being flexible and mobile is essential to overall fitness and there is really no better time to do flexibility training than after a workout as your body is warm already (note: never do static stretches before a workout, it will affect your strength and performance during the workout to come). The stretches and movements you do during a cool down will also help you to increases your flexibility and mobility/range of motion, as it elongates connective tissue around your joints.This will allow you to recover faster and get back in the gym with full power. Doing stretches while you are still warm after your workout will help you reduce lactic acid and muscle cramps and stiffness. During a cool down, take time to reflect on your fitness accomplishments and give yourself credit for the hard workout you just did. Promotes relaxation and a sense of well-being, which will boost your confidence and motivation.A cool down will bring your body temperature, blood pressure and heart rate to normal levels slowly, which is much better and more comfortable than a drastic drop.By gradually cooling down, you will keep your blood circulating rather than pooling in your veins, which eliminates lightheadedness or dizziness.A good cool down will provide you with the following benefits: In any case, both options will give you similar benefits, which are… BENEFITS OF A COOL DOWN?Ĭool down exercises may come at the end of a workout, but they are the start of the recovery process. This kind of cool down is more dynamic and it is often called a cool down flow or a decompression flow, with many stretches being pulled from yoga routines. 5-10 second holds rather than 20 seconds). If you choose the latter, the stretches can be of shorter duration than your typical static stretches that you do after a cool down walk (i.e. Another way to do a cool down is by doing non-strenuous bodyweight movements coupled with stretches. The purpose of a cool down is to transition your body to a resting or near-resting state.Ī cool down often includes a slow walk (or even a slow jog) followed by static stretches. Why yoga poses and stretches are great for cool downsĪ cool down is a quick and easy routine that you do after an intense activity, such as weightlifting, crossfit, sprinting, running, or sports.Should you cool down at the end of every workout?.An example of quick 4-min cool down routine.14 best cool down exercises & stretches.How to do a cool down (running vs strength training).In this post, we are going to cover the following about cooling down after a workout: Cool downs provide a number of benefits, all of which we will be discussing below. A quick cooldown routine that includes a number of exercises and stretches is essential for easing yourself out of a strenuous workout or activity. If you haven’t been doing cool down exercises after your workout, we highly recommend that you start doing so.
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