Cool Down Exercises, Cooling Down After Exercise
Cool down exercises should be performed straight after a workout
or any physical activity to let your body recover, and allow your heart rate and breathing to calm down. Cooling down helps to reduce muscle stiffness in the next few days after a workout and lessen any risk of potential injuries immediately after workout when your coordination might be off. Cool down routines require you to gradually decrease the intensity level of the exercise routine, returning your body to a normal pace.
Cooling down after exercise should consist of the following steps:
5-10 min walking or jogging (to decrease body temperature and remove waste products, including lactic acid, from the muscles)
5-10 min stretching exercise, which should be held for 10 seconds.
Static exercise stretches are more suitable for cool down routine as they relax muscle and help your body to return to normal range of movement. Dynamic stretches are suitable for
warm up exercise
routines before workout.
It might seem that warming up cooling down is adding too much extra time to a fat burning workout plan, but
warm up exercises
and cool down can be done in as little as 5 minutes, although 10 – 15 minutes are much better!
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