We often hear about the benefits of working out and the positive effects that exercising has on both our mental and physical health, but we rarely hear about the importance of cooling down after a workout. Most people are also aware of the benefits of warming-up before exercise, but many more skip a post-workout cool down. It is important to know that even though the exercise is finished, cool-down exercises are still extremely important for a number of reasons. For example, warming up before a workout is important to prevent injury while exercising and to gradually increase your heart rate. Similarly, cooling down after a workout gradually reduces your heart rate, helps you to avoid injury, and stretches your body out. The cooling down process also does not need to take very long at all- anywhere from 5-10 minutes of cool-down exercises should kick-start your body’s recovery process!
The most important reason for including a cool-down in your exercise regime is its role in lowering your heart rate. Just like why warming up before a workout is important, as you exercise, your heart rate goes up and your heart pumps more blood around your body to supplement your muscles, which are working harder than usual. When you stop exercising, your heart rate slows and returns to normal. Unfortunately, if this happens too fast it can be very dangerous. For example, if you run for 30 minutes on a treadmill and then just hop off right after you finish, you may find yourself becoming dizzy or very light-headed. It is not healthy for your heart rate to go from one extreme to the other with no recovery process in between, as this will result in your blood pressure dropping too fast after you finish exercising. Going straight from your exercise to a five to ten-minute cool-down will allow your blood pressure to drop gradually and prevent any risk of injury or harm to you following your workout.
Much like warming up, cooling down after exercise has huge benefits in preventing injuries, such as muscle tears and strains. After your muscles have worked as hard as they have, they need to be stretched out while they are still warm. This ends up elongating your muscle fibres, as they’ve been under strain during the workout. Going for a long run, for instance, without then stretching out your muscles can make recovery longer and more painful, and can reduce the benefits to be had from the workout.
If you are wondering what the best way to cool down after a workout is, don’t stress too much! A healthy cool-down can last anywhere from just 3-10 minutes, depending on the severity of the exercise. Typically, light walking and stretching are great ways to cool down and gradually lower your heart rate after nearly any form of exercise. Stretching the muscles is an important part of the cool-down recovery process because it will increase the range of motion in the joints, which helps to increase flexibility. Make sure to also concentrate on your breathing after a tough workout, to ensure that you are giving your body enough fresh oxygen to aid in the recovery process. Staying hydrated with enough water and electrolytes is also essential, as it will aid in the cool-down process as well as replenish your body with water that it may have lost in the form of perspiration during your workout.
So, although warming up is an extremely important part of the workout process, just remember that cooling down is equally as important! You are doing something very beneficial for your body by exercising it, but don’t forget that it does need some recovery afterward. Be sure to hydrate, stay cool, and rest! Contact us if you have any questions!
Tags: physical therapy, health, wellness, health and wellness, healthy tips, exercise
