The Importance of Cooling Down and Stretching

Cooling down after a workout is as important as warming up.

Most often, cool-down includes lower-intensity movement, as well as a mix of dynamic and static stretching. While it might seem like a good idea to cut out before the cool-down to save time and get to your next commitment, here are some reasons why those last few minutes of class are some of the important:

During a workout, the heart is pumping at an accelerated rate to feed working muscles with oxygen-rich blood. When exercise stops abruptly and working muscles slow down, blood may pool, particularly in the lower extremities. The slower rate of muscular contraction reduces the rate at which oxygenated blood moves back to the heart and brain. This temporary reduction of blood oxygen can cause dizziness or light-headedness. A gradual cool-down helps the body return to homeostasis at a steady rate.

During and after a workout, the body temperature is elevated. Blood has been pumping to working muscles and soft tissue is primed for flexibility work. A mix of dynamic (moving) and static (hold for 15-30 seconds) stretches can enhance flexibility, which can improve quality of movement-both during exercise and the activities you do as a part of everyday life. It is worth noting that stretching after a workout does not specifically prevent soreness.

A cool-down should fill the last 5 to 15 minutes of your workout, and include static (held for 30 seconds or so) stretches of the muscle groups you just worked. For example, if you did squats and push-ups, you'll want to stretch your glutes, quads, chest and triceps. You should also include a light form of cardiovascular exercise. If you just finished a spin class or a run, try walking for 5 to 10 minutes and then do your stretches. So, while it might be just as easy to skip out early, remember that a 10-minute cool-down can be the difference between you and your fitness goals.

Do's and Dont's for Stretching:

Best when performed when your body is still warm

Hold each stretch STILL for 15-60 seconds - no bouncing!

Movements should be slow and smooth; avoid rushing and any fast/jerky movements

Stretch both sides and directions to maintain balance

Hold the position as you inhale, push the stretch deeper as you exhale - do not hold your breath!

Stretching should feel strong, but never painful! If you feel any pain, stop immediately.

Be kind to your body

Finding time for regular aerobic workouts - plus warming up and cooling down - can be challenging. But with a little creativity, you can probably fit it in.

Light and love,

Sophie & Ellie