Luckily, we are becoming more and more aware of the importance of warming up well before training and stretching at the end. The question is: can we stretch right after we finish or do we need time to "warm up"? Indeed, it is just as important to take a few minutes to calm down. It is not advisable to end an activity suddenly.
Like the warm-up, the cool-down should be gradual from more to less intense. Thus, the probability of suffering injuries, fainting or overloads will be much less. Take good note of the following indications depending on the physical activity you do.
Depending on the sport, it will be different
If you're running , it's recommended to gradually reduce the intensity/speed of your run until you're walking. Ten minutes will be enough to cool down and give your blood circulation time to adjust. Of course, after completing your workout, don't forget to stretch your entire body. For more information on this, you can consult our tips for running safely in summer , and remember that power walking can also offer benefits.
If you're doing spinning or cycling , you should keep pedaling at the same pace (without resistance) for 10 minutes. Gradually reduce your pace until you stop. We mentioned this earlier in the case of running, but it's especially important to stretch after spinning workouts. The pedaling motion shortens the muscles as they get used to the action, so you'll need to help them return to their natural state to avoid injury when you cool down. A good option for improving your cardiovascular health is stationary cycling.
If your workout is weight training , we don't need to tell you that you need to warm up and stretch, right? Even if you think it's unnecessary because you're not doing aerobic exercise, your muscles still need to prepare. It's recommended that after finishing your weight training or machine workout, you dedicate a few minutes to some aerobic exercise to help de-stress your muscles. You can also look up information about muscle soreness and how it affects your recovery. Additionally, if you'd like to explore safe exercises, don't hesitate to check out safe exercises for people with high blood pressure.
End with a relaxing shower
It's a good idea to finish your workout with a relaxing shower. Try alternating 3 minutes of hot water with 1 minute of cold water. This will dilate and constrict your blood vessels, respectively, helping to cleanse your muscles. You can read more about the benefits of ice baths for proper recovery , which are an excellent complementary technique. Don't forget that you can also find useful information on animal stretches , which can be very helpful for cooling down.
