You can do cooldown exercises at the end of your workout to ease yourself out of strenuous activity. Cooldown exercises and stretches lower your chance of injury, promote blood flow, and reduce stress to your heart and other muscles. Show
Plus, you’ll bring your heart rate, body temperature, and blood pressure levels back down to their normal levels before you continue carrying on with your usual activities. Dedicate at least 10 minutes of your workout to cooling down. Read on to learn some of the best ways to do so. From here, you can choose the exercises that appeal to you the most and put them together to create your workout recovery and relaxation routine. Do these exercises at a slower speed and lower intensity than your normal workout. Breathe deeply while cooling down to deliver oxygen to your muscles, release tension, and promote relaxation. 1. Light jogging or walkingThis is one of the most straightforward ways to cool down. Do 3 to 5 minutes of light jogging followed by 3 to 5 minutes of brisk or easy walking. 2. Upper body stretch
3. Seated Forward Bend
4. Knee-to-Chest Pose
5. Reclining Butterfly Pose
6. Child’s Pose
7. Standing quadriceps stretchShare on Pinterest
8. Downward-Facing DogShare on Pinterest
9. Head-to-Knee Forward Bend
10. Standing Forward BendShare on Pinterest
If your hands are unable to reach the floor, you can modify this stretch. Place hands on a block or sturdy object instead of the floor. You’ll still reap the same benefits. 11. Shoulder stretch
12. Legs-Up-the-Wall Pose
13. Corpse Pose
14. Spinal twist
15. Marching arm circles
16. Body shakes
Cooldown exercises start the recovery process, increase flexibility, and promote relaxation.
All of these benefits work to improve your body’s overall function and flexibility, allowing you to feel better, perform at a higher level, and have less chance for injury. Consider seeking out a personal trainer if you want assistance with modifications or to take your workouts to the next level. An exercise professional can help you to develop a specific cooldown routine based on your needs. They may adjust the type of workout you do according to any injuries, areas of concern, or goals you have in mind. A professional can make sure you’re doing the exercises correctly and provide valuable feedback so that you’re staying safe while maximizing your workout potential. Set yourself up for success by setting time aside to gradually cool down after you exercise. This gives your body a chance to recover, regulates your bodily systems, and helps to ease you back into the normal pace of your daily life. Allow yourself enough energy to complete your cool down without pushing yourself beyond your limits. Go only to your edge and never bounce or force your way into any position. On days when you’re not feeling especially active or energetic, you can swap out part of your workout and focus on more of these cooling, relaxing exercises to benefit your mind and body. What type of exercise is more appropriate in the coolDynamic stretching moves the muscles through their full range of motion, and gets them ready to contract and relax, as they would need to function during a run, sprint, jump, or other lower body activity that requires speed, power, or intensity.
What type of exercise is the most appropriate in the coolThe best time to stretch is during your cool-down, as at this time your muscles are still warm and most likely to respond favourably, and there is a low risk of injury. Stretching helps to relax your muscles and restore them to their resting length, and improve flexibility (the range of movement about your joints).
Is dynamic exercises are more appropriate in coolCan you use dynamic stretching for cooling down? While dynamic stretching is important for warming up, it isn't necessary to perform dynamic stretches as a cooldown. Dynamic stretches bring up your core temperature. During a cooldown, the goal is to lower your temperature.
What type of exercise is more appropriate?Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Aim for 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.
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