How to Cool Down After a Workout

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How to Cool Down After a Workout

Now that you understand some of the beneficial reasons for cooling down, let’s look at some of the proper ways to implement an easy cool-down routine post-workout. A good cool-down does not require a ton of additional time. Most quality cool-downs can be completed in just a few minutes up to 10 minutes. 

There is nothing like a great workout for your mind and body, whether at home or at your local gym. Workouts provide a ton of well-researched benefits but do require a proper cool down for a variety of reasons. Let’s take a look at why cool-downs are important and how to cool down after your workouts.

Why Should I Incorporate a Cool Down Routine?

Look around your local gym and you will notice most people have a great warm-up routine before they begin exercising. Warm-up routines are very important for getting your muscles and body ready for more vigorous activities. Once those workouts are completed, you will notice fewer people incorporating a cool-down routine although they are equally important. 

For one, cool downs can help prevent dizziness and even fainting. For example, once you are done running a few miles on the treadmill you don’t want to just walk out of the gym and get into your car. Next, cool-downs will help bring your heartbeat back to normal, allowing your breathing to regulate correctly. A good cool-down routine can also muscle soreness, stiffness, and cramping which are commonplace. Lastly, cooling down will help your body prepare and be ready for your next workout.

What is a Proper Cool Down Routine?

Now that you understand some of the beneficial reasons for cooling down, let’s look at some of the proper ways to implement an easy cool-down routine post-workout. A good cool-down does not require a ton of additional time. Most quality cool-downs can be completed in just a few minutes up to 10 minutes. 

For the first few minutes after your workout, decrease the speed or intensity of your exercise rather than stopping abruptly. As an example, if you are on an elliptical machine, reduce the speed and slow it down gradually. 

Secondly, start with a couple of stretches that will target your tightened muscles. Just a few stretches that are held for 30 seconds or so can make a big difference. Stretching has been shown to expedite your body’s healing process post-workout. Adding a resistance band into the stretches can help with comfortability as well.

Next, breathe deeply to help relax and bring down your heart rate. This can be done for a few minutes or as long as you feel fit. Proper breathing provides your body and muscles the needed oxygen to recover.

If available, use a foam roller and/or massage products to increase circulation, improve range of motion, relax and loosen muscles, break up the tension, and to minimize any pain or soreness.

Finally, be sure to continue hydrating during your cool-down routine. Water intake can help reduce muscle soreness and replenishes your body of the fluids that are lost during workouts. 



As discussed, a proper cool down is just as important as a proper workout warm-up. These additional 5 to 10 minutes should be added to every routine and will provide long-lasting benefits while minimizing any injuries or issues. Now that you have these helpful tips and information you are equipped with the knowledge to cool down quickly and efficiently whether working out at home or at the gym!

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