Great Ways to Cool Down After a Workout
2/5/2019 5:31:00 AM | The Well
Whether you've just finished a three-mile run around the track, leg day, or a full-body workout, it is essential that you cool down. Cooling down effectively will help replenish your body with necessary nutrients, calm your heart rate, and prevent dizziness.
UVM Campus Recreation Fitness Coordinator, Shayna Stratton, gives us the four essential steps to cooling down after a workout.
1. SLOW DOWN
Slow down before completely stopping! Suddenly stopping any physical activity can cause blood pooling in legs, low blood pressure, and dizziness. For example, after a run, slow down your pace and walk for three to five minutes. After lifting, mix in some stretches or yoga to bring your heart rate back down. Keeping a cool-down routine will decrease post-workout soreness.
2. STRETCH
Stretching circulates blood in key areas and expedites the healing process. Stretch at the end of your workout for about 10 minutes, focusing on the muscles used during workout. Along with stretching, do some light walking and foam-rolling at the end of your workout. This will help increase circulation and lower your heart rate slowly, instead of heading out of the gym immediately after your last set.
3. HYDRATE
When you exercise, you are expending water from your body. After a workout, you need to replenish water supplies. SECRET TIP: DRINK COCONUT WATER as it contains high levels of potassium and magnesium, lots of antioxidants and nutrients, and contains less sodium than most sports drinks.
4. DO A COOLING BREATH
Sitali pranayama – a yoga breathing exercise – is particularly effective for cooling and soothing the body. Inhale slowly through the tube formed by your tongue as if you were sipping air through a straw. Let the breath expand your chest and fill your belly. Close your mouth and exhale slowly through your nose. Repeat five times.
5. POST WORKOUT MEAL
Great post-workout meals can include:
Written by: Shayna Stratton
Date: February 5, 2019
UVM Campus Recreation Fitness Coordinator, Shayna Stratton, gives us the four essential steps to cooling down after a workout.
1. SLOW DOWN
Slow down before completely stopping! Suddenly stopping any physical activity can cause blood pooling in legs, low blood pressure, and dizziness. For example, after a run, slow down your pace and walk for three to five minutes. After lifting, mix in some stretches or yoga to bring your heart rate back down. Keeping a cool-down routine will decrease post-workout soreness.
2. STRETCH
Stretching circulates blood in key areas and expedites the healing process. Stretch at the end of your workout for about 10 minutes, focusing on the muscles used during workout. Along with stretching, do some light walking and foam-rolling at the end of your workout. This will help increase circulation and lower your heart rate slowly, instead of heading out of the gym immediately after your last set.
3. HYDRATE
When you exercise, you are expending water from your body. After a workout, you need to replenish water supplies. SECRET TIP: DRINK COCONUT WATER as it contains high levels of potassium and magnesium, lots of antioxidants and nutrients, and contains less sodium than most sports drinks.
4. DO A COOLING BREATH
Sitali pranayama – a yoga breathing exercise – is particularly effective for cooling and soothing the body. Inhale slowly through the tube formed by your tongue as if you were sipping air through a straw. Let the breath expand your chest and fill your belly. Close your mouth and exhale slowly through your nose. Repeat five times.
5. POST WORKOUT MEAL
Great post-workout meals can include:
- A smoothie made with low-fat milk and fruit
- Low-fat chocolate milk
- Turkey on a whole-grain wrap with veggies
- Yogurt with berries
Written by: Shayna Stratton
Date: February 5, 2019
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