Cool down exercises reduce muscle soreness and risk of injury. These are the top 9 exercises for warm down!
If you train diligently, you should also take a few minutes for the Cool Down schedule.
It helps the body to remove lactate (lactic acid), relaxes the muscles and is very important for our Cardiovascular system.🫀
During this phase, the heartbeat and pulse normalize.
Cool down exercises are not only good for the body. They relax also the Spirit and help us to get our temperature back to normal.
Table of contents
What and for what are Cool Down exercises?
Cool down is the phase after sports. You slowly cool the body to normal temperature. Breathing returns to normal.
Cool down exercises are perfect for bringing muscles and the cardiovascular system back to normal after a training session.💪🏼
Cool down exercises are therefore the Opposite from Warm Up Exercises. Cool down usually consists of loose running, stretching and conscious breathing.
Cool down exercises conclude the training session or competitions.
The exercises after the actual workout calm the body. This will Regeneration made easier. Sports injuries can be reduced and better training results can be achieved in the long term.
That's why warming up is so important!
Why warm-down exercises are not just for professional athletes
No! Even amateur athletes should absolutely Allow time for cooling down. The post-workout phase is important for building muscle mass and building endurance.☝🏼
And, of course, to return the body to normal.
Whether it's a dynamic workout like Zumba, a round of running, or strength training, cool down is always very important!
Especially less trained hobby athletes can use the Reduce the risk of injury.
How Cool Down exercises affect the body
Warm Up Exercises prepare the body for the upcoming workout. They help us achieve better performance and warm up the muscles, tendons and ligaments.
Cool downs are the opposite. For both warm ups and cool downs enough time be planned.⏰
During sports, our body produces lactic acid. Cool down exercises help our body to Break down lactic acid faster, which is very good for our heart.
If you train, you also need to give your body time to return to its normal state.
If you stop the workout quite abruptly and do not slow down the circulation, harm you to your Cardiovascular system.
It can happen that your blood pressure drops faster than your pulse. This causes problems for the cardiovascular system.
Many athletes collapse if they don't do a cool down. With the exercises you can improve the rapid Prevent drop in blood pressure and targeted cooling.😊
With Cool Down you bend Cramps and hardening of the muscles. Also Surges can be eliminated with simple exercises.
For faster regeneration after training Foodspring Recovery Amino Drinks. You simply mix the powder with water and drink it after your workout.
The drink contains everything that the muscles need now. There are also only natural ingredients in the Recovery Aminos from Foodspring.
If you are interested in Foodspring products, I can give you a Foodspring discount code give. With the code WGW15FS you get 15% on your order!
How cool does NOT work
Cooling should never be misunderstood. Not even on hot summer days!
The body should cool itself down, namely from inside. Never from the outside! Jumping into an ice-cold lake is not a good idea. If the body is so heated up, it can lead to a heart attack after exercise in the worst case scenario!
The heated body does not react well to cold showers either. You always need to allow a little time for the cool down. The Body cools slowly but healthy. Later, there's nothing wrong with a lukewarm shower.
Which I can highly recommend, is a fascia roll. It is particularly worth rolling out your muscles after training sessions that have put a lot of strain on your muscles 😊.
Cool Down Exercises: How to do it right
Especially after great athletic exertion, you should have enough time for Cool down exercises schedule.
The best way to bring the body into three cooling phases to the normal state. All phases have one goal: to shut down the cycle.
The three phases of the Cool Down
- You start with the typical run out, swim out or cycle out. In other words slow movements with low intensity.
- Now it's getting even slower. Runners now walk slowly and steadily. Swimmers move their arms and legs in the water. And cyclists slow down. The Heartbeat slows down noticeably.
- Now it's time for the cool down exercises. Phase 3 consists of Stretching exercises. As long as the muscles are still warm. You help our body during Relax. If you feel pain, you can use the Self-massage apply. Place your hand on the painful area. Light pressure and stroking will reduce the pain.
You should cool down after a run, but do not cool down. That means: get changed quickly!
This is particularly important when outside temperatures are low. Ideally, the cool down should then be carried out in a warm place. This allows muscles to stretch better. The Reduced risk of injury.
If you like, you can watch this video. I think the exercises are a great addition to the warm-down exercises I'm about to introduce to you.
I have a few cool downs that I particularly like. Take a look at them, you will also find photos of the cool down exercises so that you can visualize them better.😊
The 9 best cool down exercises for warming up
For these warm-up exercises you need No training equipment or equipment.
You can do them in the living room, garden or park. Here is a mix of exercises for the cool down after cardio and strength training.
Cool down for the back
We start by turning the breath into a Moderate speed to bring the body back to normal. All cool-down exercises in which you breathe in and out deeply and very firmly are suitable for this.
Always breathe fully deep through the nose in. Really deep into the stomach. And out through the mouth.
Correct execution:
- Stand shoulder width apart
- Inhale deeply and let yourself tilt forward through the mouth as you exhale
- Touch the floor with your fingertips
- When you inhale you straighten up again
- Let yourself fall forward again on the exhale
- 10 repetitions
Do you find it difficult to touch the ground? That's because your Legs shortened are. But that's not a problem. There's a simple trick for that!
Finally with the fingers to the floor - How it works!
The Torso Twist as an effective cool down exercise
With this exercise to warm down loosest you the Shoulders and Back muscles.😁
Proper execution:
- Stand upright and shoulder width apart.
- Now swing the upper body left and right
- You move only the upper body. Hips and legs always remain in starting position
- The view is always forward
- For 30 seconds
Incidentally, this is also a great exercise if you want to Work at Tension tend! This exercise can be particularly helpful for those who have to sit a lot at work!
These 17 effective office exercises will help with tension!
Butt Kicks: warm down for the legs and buttocks
A great and simple Cool down exercise for legs, arms and circulation.
Correct execution:
- Stand upright and pull the right leg towards the buttocks
- The hands swing with
- Alternate between the left and right leg
- When both legs are on the floor, the arms swing forward
- When one leg moves backward, the arms also move backward
Stretching exercise for the legs and back
The cool down not only helps to calm your circulation, but also gently stretches the muscles that have been used. Important: Light stretching!😊
Correct execution:
- Stretch the right leg forward and bend down with the right hand
- The left hand follows as far as possible
- The leg is stretched
- The further forward you place the leg, the easier you can reach the toes.
- Hold the stretch for 15 seconds before switching sides
- While firmly inhale through the nose and exhale through the mouth
- 5 repetitions per side
Warm up legs and arms after training
Cooling down is not a deadly serious thing. This warm-down exercise shows that it can be a lot of fun.
Correct execution:
- Stand upright
- Raise arms until elbows are at shoulder level
- At the same time you take a step with the left leg behind the right leg
- The leg moves forward again. The arms go down.
- Now place the right leg behind the left. Take the arms up again
- the exercise reminds of a dance step and loosens legs and arms
Cool down exercise for legs
The probably best known of all cool down exercises is to stretch the thigh. But it also improves your Balance and a upright posture.😁
Correct execution:
- Stand upright
- Pull the left leg to the buttocks with the left hand
- Fix a point - important for balance!
- Hold the stretch for 30 seconds
- Change leg
Stretch the legs after the workout
With this warm-up exercise, you stretch your legs and put some more weight on them. Print on the Thigh. You should definitely do this cool-down exercise after running or a full-body workout.☝🏼
Correct execution:
- Stand upright and take a step to the side with your left leg
- Squat a little and stretch the right leg sideways through
- The weight is on the left leg
- With the arms you can strengthen the exercise a little - put them on the thighs.
- Raises and lowers the buttocks 10-20 centimeters, but always remaining slightly squatted
- 30 seconds, then change sides!
That's why you should take a break!
Cool down exercise for the shoulders
After training, the shoulders also need to be stretched well. You can use a wall, a door frame, a shelf or a tree for this.
- Stand sideways to the tree
- The arm is stretched backwards and approximately at shoulder height
- If you are using a wall, stand as close as possible until the shoulder touches the wall
- Hold the tension for at least 30 seconds
Shoulders stretch to finish the Cool Down
And to finish, we gently stretch the Shoulder and Poor.
- Stand shoulder width apart
- Stretch the left arm through. The arm is not bent!
- With the right hand you grab the left forearm
- Pull the left arm to the right as far as possible
- Hold the tension for 15 seconds before changing sides
- 5 repetitions per side
Here's what you should keep in mind after the Cool Down
Once you have completed the cool-down exercises, slowly stand up and shake yours Poor and Legs.
If you've had a hard workout, drink you can take a big sip now Water.🚰
Half an hour afterwards, you can help your body to regenerate. And you can do this by Protein shake you consume. This accelerates muscle development.
After the cool down, take a Hot shower. This relaxes the muscles and can prevent you from getting sore muscles.
Our conclusion
What initially sounds like extra work and somewhat unusual turns out to be a important part of the training. As a counterpart to the warm-up, the cool-down helps us to return to normal body temperature.
Those who warm down regularly benefit physically and mentally.💛
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