By Admin Importance of Cool Down Exercises and How to do them
It would be very tempting to hit the showers after you finish your workout. But do not stop the cool-down exercises. As important in preventing injury, and recovery as the work out itself.
What does Cool Down Exercises Mean?
Coolest activities are those stretches and moves you do at your exercises, menstruation beheld at a slower pace to help lower the heart rate, blood burden and temperature of your body after working. Manage Injuries & Muscle Soreness/Increase Flexibility, and Relaxation.
Advantages of Cooldown Exercises
1. Prevent Injury: cool-down exercises gradually lower your heart rate and body temperature, which helps prevent muscle strains and sprains.
2. Decrease Muscle Soreness: Stretching helps to rid the lactic acid out of your sore muscles from earlier bringing back blood flow and loosening you up, with that comes less stiffness than what may be present post workout.
3. Increase Flexibility: Light stretches can increase your flexibility and decrease the risk of injury.
4. Relaxation: This exercise can lower the stress levels as well and prepare your mind for relaxation5. Performance loss: It is possible that dizziness or a swing in blood pressure will have an effect on performance.
Top Cool Down Exercises
1. Shoulder Rolls
How To: Spine upright Raise your shoulders, back down and forward this in a circular motion. Repeat for 10-15 or more rotations, then reverse.
2. Hamstring Stretch
How to Do It: Seated or squatted, lean forward and reach for your toes holding the stretch from 15–30 seconds. Release and repeat.
3. Child’s Pose
How to Do It: Sit back on your calves in a kneeling position with arms extended out front, hold for 15-30 seconds Relax and repeat.
4. Static Stretches
HOW TO DO IT: Hold each stretch for 15–30 seconds, targeting major muscle groups No bouncing, deep regular breaths.
5. Pilates How to Make It Better: Take it down a notch with Pilates movements like the “Cat-Cow Stretch” and “Spine Stretch,” focusing on slow, controlled movement and lots of deep breathing.
Cool Down Exercises for Kids
1. Walking
How It’s Done: Have kids walk very slowly (may only go 5 or so minutes), perhaps focusing on deep breathing and tensing up all of their muscles then relaxing again.
2. Butterfly Pose
The How to: Kneeling with the soles of your feet together, press knees gently toward the floor and hold for 15 to 30 seconds.
3. Toe Touches
Stand with your feet shoulder-width apart and bend forward at the hips, to touch those toes for 15-30 seconds.
Complete before monday
The Move: Stand with your feet hip-width apart, raise one arm overhead and bend at the elbow by bringing it behind until you can press on the other hand. 15-30 seconds and then switch arms.
5. Quad Stretch
How: Stand with feet shoulder-width apart, bending one knee and grabbing it behind your ankle to pull toward the buttocks. Hold for 15-30 seconds then switch your legs.
Post-Run Cool Down exercises
1. Side Bend Stretch
How-To: Have your feet at arms distance apart, with one arm extended overhead and leaning just barely to the side. Bar Hold 15-30 sec per side
2. Leg Swings
How to do it: Step away from the legs, straighten one leg back and forth in a regular manner. Perform 10-15 swings per leg.
3. Hamstring Stretch
How to do it; Lie down, raise one leg up towards your chest with the support of a rope or belt, and bring it closer. Hold for 15 to 30 seconds, then switch legs.
4. Hip Flexor Stretch
How to perform: You place one on the knee and one in front of you. Keeping your back straight, bend at the hips and lean forward. Keep for 15 seconds to half a minute then do the other leg.
5. Chest Stretch
How to Do It: Start standing with your feet shoulder width apart, clasping the hands together behind your back and reaching upwards with both arms. Hold for 15-30 seconds.
Cool Down Exercise Tips
Stretch All Major Muscle Groups: Stretch the muscles that you worked on during your workout.
Gradually Reduce Intensity: Cool down by slowly reducing intensity to allow your heart rate time to recover.
Use Deep Breathing: Relaxes muscles and also decreases tension.
15-30 Second Holds: This provides the necessary amount of time for muscles to release.
Foam Rolling: Roll out on a foam roller to help with muscle tightness.
Pay Attention to Your Body: Refrain from overstretching, and modify intensity as needed.
Keep Hydrated: Stay hydrated by drinking water before, during and after your workout.
Conclusion
Cooling down is also important to do after any level of exercise that you might be, so it should not only be for the fit and healthy. This optimises muscle recovery, is documented to lower inflammation and improve core flexibility. So next time you are done with your Workout take a few more minutes to stretch and cool down your body. Your body will thank you!
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FAQ’s
Are you wondering what cool-down exercises are and how they can benefit your workout routine? Look no further! We’ve got the answers to some frequently asked questions about cool-down exercises.
Ques1. What are good cool down exercises?
Answer: Good cool down exercises include static stretches, yoga poses, and light cardio such as walking or cycling at a slower pace.
Ques2. What are 10 cool-down stretches?
Answer: 10 cool-down stretches include hamstring stretch, calf stretch, quadriceps stretch, shoulder stretch, chest stretch, triceps stretch, side stretch, spinal twist, butterfly stretch, and hip flexor stretch.
Ques3. What are the 5 types of cool down?
Answer: The 5 types of cool-down include cardio cool-down, static stretching cool-down, yoga cool-down, foam rolling cool-down, and dynamic stretching cool-down.
Ques4. Do a 5-minute cool-down exercise.
Answer: Yes, a 5-minute cool down can still be effective. Focus on stretching the major muscle groups and gradually decreasing the intensity of your workout.
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