Cooling down after a workout is essential to a smooth recovery — but it’s also very tempting to skip. The good news is that the best cooldown routine doesn’t have to be lengthy or complicated. Try these quick moves before you pack up your gym bag.
Do I really have to cool down?
We know that after a tough workout, you just want to wrap up and head out the door. But including a cooldown period at the end of your workout is important to recovery. This routine brings your body back to its pre-workout state, rather than leaving your body to adapt while you go about your day. “It should be viewed as the first step to preparing your body for your next training session, race or event,” experts say.
An ideal cooldown begins with gentle movement before transitioning into
stretching areas of the body you worked on while exercising.
How long should I cool down?
Not long at all! You only need to dedicate at least 5–10 minutes to your cool down routine. An ideal cooldown begins with gentle movement before transitioning into stretching areas of the body you worked on while exercising. This allows your heart rate to gradually decrease and your muscles to adapt to normal movement, speeding up recovery time.
Cooldowns for cardio
According to the Mayo Clinic, “cooling down is similar to warming up.” Just as you worked your way up to a run or a heavier weight on the weight machine, you should be cooling down at the end of your workout session at a slower pace and reduced intensity. Basically, that exercise you’re doing? Do it slower for 5–10 minutes.
Here are some examples of cardio cooldowns:
- If you’re running or jogging, cool down for 5–10 minutes by walking briskly
- If you’re walking briskly, cool down for at least 5 minutes by walking slowly
- If you’re biking, cool down for at least 5 minutes by pedaling slower and with little resistance
- If you’re swimming, cool down for 5–10 minutes with more leisurely moves, such as the Butterfly Stroke
As you’re cooling down, it’s important to focus on slow, controlled breathing throughout the routine. You want your body to gradually return to its resting state, not come to an abrupt stop.
The best cooldown routine after working out
We asked Coach Heather to share some of her favorite cooldown moves for quicker recovery after working out. This routine should only take a few minutes, but is a great way to be kind to your body and increase recovery.
Standing Hamstring Stretch
For this hamstring stretch, prop one heel in front of you and bend your opposite knee while hinging back to deepen the stretch. Keep your spine long and breathe slowly and evenly. Hold each leg for 30 seconds.
Standing Quad Stretch
Keep this one simple and pull one heel toward your glutes while finding your balance on the opposite leg. You can also hold onto a nearby chair or wall for assistance. Keep your knees close together and shoulders relaxed. Hold each leg for 30 seconds.
Side Bend Stretch
For this cooldown stretch, stand up straight and reach up with your your arms, bringing your hands into a “prayer” position. Keeping your hips and legs in place and your spine straight, lean to one side, reaching with your arms. Hold this position for 30 seconds, then repeat on the opposite side.
Calf Stretch on Step
Stand on a step or small ledge with your heels hanging off the edge — it can help to hold onto a railing to keep your balance. Lower your one or both heels, keeping your toes on the ledge. Hold off and on for 30 seconds.
Forward Lunge Hip Stretch
Stand in a split stance with one leg in front of you. Squeeze the glute of the leg that’s behind you to deepen the hip stretch as you go into a forward lunge. If you feel a little wobbly, widen your feet. Hold on each leg for 30 seconds.
Chest-Opening Stretch
Lace your fingers together behind your back and gently lift up, keeping the shoulders back and relaxed. Hold this position for 30 seconds.
Child’s Pose to Stretch Lower Back
We’re closing this cooldown routine with one of the most relaxing low back stretches we know: Child’s Pose. Start on your hands and knees with your knees wider than hip width. Send your hips back toward your heels while straightening your arms forward and keeping your back long. Rest your head on the floor if you feel comfortable. Take deep breaths and sink into the mat.
Once you’ve nailed your cooldown routine, check out our tips for proper warm-up and stretching.
