There are many different cool down workouts that can be performed to help your muscles relax and regenerate after a workout. Understandably, many people after a workout do not think about performing any cool down. This is because they already worked out their body and last thing they want to do at this point is anything more weather its fatigue, or more time consumption of their day. However, we have found cool downs to help us continue our day and recover properly. A big part of cool down is stretching as you can refer to our other post on this forum. But there are other cool downs that can be performed as well such as cardio and massaging the muscles. Here are a few cool downs that someone can perform after working out to increase the natural benefits of workout and recovery:
LIGHT CARDIO:
· WALKING
· Using a treadmill or outside for 20 to 30 mins
· JOGGING
· Using a treadmill or outside for 20 to 30 mins
· This can also be done without moving forward and just jogging in place
· ELLIPTICAL
· 20 to 30 mins
· BIKING
· You can use a stationary bike or regular bike for 30 minutes
· SWIMMING
· Depends on if you have access to a pool
· JUMPING JACKS
· 2 to 3 Sets of 15 to 20 reps
· DANCE
· Put on your mix-tape and get moving for a couple of songs (SOOOO MUCH FUN!!!)
STRETCHING:
Many of the stretches were laid out in more detail on our other forum in this column. But stretching also plays a role in cool down as well. Some examples are:
· Standing Hamstring Stretch
· Interior Hip Rotary Stretch
· Butterfly Stretch
· Knee To Chest
· Standing Quad Stretch
· Triceps Stretch
· Shoulder Stretch/Squeeze
· Neck Stretch
MASSAGE:
Who doesn’t like a massage? You have many choices you can go out and get a massage at a spa or you can massage your muscles yourself. Some ways to massage them yourself are:
FOAM ROLLER:
Foam rollers are used for performance and recovery by many people. Some benefits foam rollers have are reducing muscle soreness, increase recovery and improving joint range. They come in different forms such as a ball shape or a tube. We have found them to be very effective in massaging our muscles after workout (though they can also be used pre-workout). Some foam rolling techniques are:
UPPER BACK ROLL:
· Lay flat facing up, resting your back on to foam roller and position underneath your shoulder blades
· Bend knees flat on floor
· Lift your butt
· Place hands behind your head (do not bend your head)
· Keeping your core muscles tight slowly roll back and forth to allow roller to move up and down your back from the middle of your back to the top of shoulder blades
· Continue for 30 seconds to 1 minute
· Repeat twice
CALF ROLL:
· Sit on floor with legs extended
· Bend left knee, place left foot flat on ground
· Place foam roller under right calf
· Place both arms next to your body with hands firmly on the ground
· Lift your body up using your arms while keeping your left knee bend and foam roller under right calf (all body weight should be on roller and hands)
· Slowly roll the foam roller up and down your calf from top to bottom of calf muscle
· Continue for 30 seconds to 1 minute
· Repeat twice
QUADRICEPS ROLL:
· Lay flat facing down and position foam roller underneath your thighs
· Bend elbows and place your forearms flat on the floor supporting your weight
· Extend your legs so feet or suspended above the floor
· Keeping your core muscles tight slowly roll back and forth to move up and down your thighs from top of your thigh to bottom
· Continue for 30 seconds to 1 minute
· Repeat twice
These are just a few examples of a cool downs that we do after a workout. Remember it is important to take care of your muscles with stretching and massaging to help decrease the risks of injury.
This is just a friendly guideline and advice that we follow to help maintain healthy bodies. Your are not required to follow this forum. We are not experts and are just regular everyday people who enjoys workout and sharing our experiences with our customers/followers. FITANYSOUL welcomes everyone to comment and share their ideas or experiences for all of us to help each other achieve a healthier stress free life.
