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How to Cool Down
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printIf your idea of cooling down after exercise is a quick shower and a swig of chilled sports drink, then you're missing one of the most important parts of your workout. Cooling down properly is vital to a safe and effective fitness plan. Plus, in the heat of summer, who doesn't need to cool off a bit?
A proper cooldown not only helps reduce stiffness, soreness, and injury, but it also aids in circulating oxygen and nutrients so your muscles can maintain their health and performance. Plus, let's face it: An easy 10-minute stretch after a workout sure feels good!
No matter how busy you are, try to build in time for a warm-up and cooldown into each exercise session. In general, five to 10 minutes is all you need to allot for a comfy cooldown.
So, what's the proper way to cool down?
- As you near the end of your workout, gradually slow the intensity of your activity. Walk or continue with your previous activity at a much slower pace for five to 10 minutes.
- Next, stretch the muscles you just used to enhance flexibility, minimize injury, and further reduce your chances of soreness later.
- Rehydrate immediately with plenty of water or other non-caffeinated drinks (such as a sports drink or fruit-based beverage).
- Eat within 60 minutes of finishing your workout. Although technically not a part of the cooldown, this step helps your body refuel, repairs tissue, and keeps you at your peak. Choose a light snack with complex carbohydrates and protein, such as a tuna sandwich on whole-wheat bread.
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