Cool Down Exercises

A good cool down is done straight after your workout. It will prepare your body to recover from the stresses of your workout. It is vital after intense exercise to prevent dizziness and nausea.

Look at it as a conclusion to your exercise. Depending on the intensity of your exercise, cool down should be between 5 to 10 minutes. There are 2 main parts of your cool down exercises:

1. Pulse Lowering Exercises

These are the same as the pulse raising exercises. But there should be a gradual decrease of intensity instead.

I think the best cool down exercise is gentle swimming. If you have access to a pool then jump in straight after your workout. If not then make sure you keep warm during your pulse lowering exercises by wearing a tracksuit or fleece.

Keep moving until your breathing and heart rate feel like they're back to normal.

2. Cool Down Stretching

These should also be static stretches. Stretching after your workout is important as it will prevent blood pooling in your muscles and help to maintain their flexibility.

- Calf Stretches..

Stand with your feet facing forward, shoulder width apart.
Step your right foot back keeping it facing forward.
Bend your left knee so its just above your toes.
Lean forward and push against a wall for the best stretch, keeping heels on the floor.
Feel the stretch at the back of your right leg.
Repeat with your left foot back


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- Quad Stretches..

Stand with your left arm raised to the side or holding on to a stable object for balance.
Bend your right knee so your foot goes towards your bottom, keeping your left knee slightly bent.
Hold on to your right foot with your right hand.
Pull your heel towards your bottom, keeping your knees together.
Feel the stretch at the front of your right thigh.
Repeat with your left knee bent.


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-Hamstring Stretches..

Sit with your right leg straight and your left leg bent so the sole of your left foot is touching the inside of your right thigh.
Keep your right foot pointing to the sky.
Bending at the hips reach forward with your hands sliding down your right leg towards your foot.
Feel the stretch at the back of your right thigh.
Repeat with your left leg straight

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