| 12 – Cooling Down |
A cool-down should be completed after every workout because:
– It decreases body temperature.
– Removes waste products from working muscles.
– May help reduce muscle injury, stiffness and soreness.
– Can help prevent dizziness or fainting.
– Helps the body recover and repair for the next workout.
The cool-down should consist of 5-10 minutes of light activity at a slower pace and reduced intensity such as slow walking or slow spinning on a bike. The active cool-down should be followed by 5-10 minutes of static stretching, which relaxes the muscles, realigns muscle fibers and re-establishes the normal range of motion in the joints. If time allows, pick one exercise for each muscle group. Each stretch should be held approximately 30 seconds.
Another option for cool-down is foam rolling. By applying gentle sustained pressure into the muscle, pain is eliminated and motion restored. It is most effective at the end of the workout while the body temperature is slightly increased. You can perform foam rolling for all muscle groups with additional time spent on knots or painful areas.