Making Time to Cool Down
You’ve just completed an intense workout and sweat is dripping down your face. The first thing on your mind is probably grabbing your things and rushing off to take on your day with the rush of endorphins that the spin class or workout as given you!
But it is so important you resist urge to jump right into your day. Before you leave the gym, step off the bike, or take those runners off, remember the last step in a successful workout – the cooldown. As you've heard me say numerous times on the the bike, the cooldown, unfortunately is often overlooked, but is just as important as the warm-up and the main workout itself.
We've all been there when we want to rush into our days, so I will get into a little more detail about why the cooldown matters so much.
One of the most significant benefits of implementing a proper cooldown is the reduction of muscle soreness.
After a workout, your muscles are fatigued and your blood is flowing at a higher rate. By taking 5-10 minutes to slowly reduce your heart rate, you allow the blood that has pooled in your legs to circulate back to the heart. This increases the amount of oxygen available to the muscles, which decrease the likelihood of cramps and delayed onset muscle soreness (DOMS).
In addition to decreasing muscle soreness, a proper cooldown can improve flexibility and range of motion. During a workout, your muscles are contracting and shortening. If you abruptly stop exercising without a cooldown, your muscles might remain contracted which can lead to less flexibility and a higher chance of injury.
An effective way to increase flexibility is by incorporating static stretches into your cooldown routine which you’ve done with me after some of my live classes, or taken my advice and got some stretching in on your own!
Not only does a proper cooldown benefit your physical health, it can benefit your mental health as well. Cooldowns have been shown to decrease stress levels and increase relaxation. By slowly lowering your heart rate and easing tension in your muscles, you allow yourself to enter a state of calmness. This elongated relaxation time can help reduce anxiety and improve mood.
On the other hand, skipping the cooldown can have negative impacts. Suddenly stopping strenuous activity can cause an abrupt drop in heart rate and blood pressure, which can lead to lightheadedness or blackouts. Skipping a cooldown can also delay your body’s recovery time, leading to muscle soreness and a higher chance of injury during your next workout.
It’s important to keep in mind that many people rush through their workouts, cutting corners when it comes to proper stretching and cooldowns isn’t something to take lightly. While sometimes our schedule just don't allow for a full workout and a full cooldown, it is important to prioritize stretching and cooling down whenever possible. It’s better to take a few minutes to cool down correctly than to skip it altogether only to suffer the physical and mental consequences later.
If that means shortening your workout, do it.
The benefits of incorporating a proper cooldown after your workouts cannot be overstated. Reduction in post-workout soreness, improving flexibility, reducing stress, and relaxation are just a few examples of how a cool down can benefit the body and the mind.
Do your body and mind a favour and make the cooldown a key part of every workout!