When engaging in a workout at home or in our private gym at Alderley Edge, a crucial thing you need to do is cool down exercises. They help your body temperature, heart rate, and blood pressure return to normal levels, essential in regulating blood flow. They also assist in stretching your muscles to reduce the buildup of lactic acid.

What happens if you don’t do cool down exercises?

Suppose you fail to carry out the necessary cool down exercises after your fitness regimen. In that case, you can cause your muscles to stop contracting abruptly, leading to excess blood in the lower parts of your body without enough pressure to pump it back into your heart and brain adequately. Therefore, increasing the risk of heart attack, kidney failure, and even strokes. Your muscles may also become stiff, causing cramps and soreness.

Hence, you must perform the necessary cool down program after working out. We will explore some of the most effective exercises you can follow below.

Light jogging followed by walking

If you do not have much time to spare after a workout, this is the quickest way to cool down effectively as it helps relax all the muscles in your body while slowing down your heart rate. You can also incorporate it into any cool down programs due to its balanced benefits. To do this, do light jogging for three to five minutes and then follow it with a brisk walk lasting the same length.

Seated forward bend

It is a common yoga pose that helps transport blood to the head, helping you relax. It stretches all the muscles at the back of your body, from the calves to the spine and neck; therefore, it is crucial to help reduce stiffness in this region. It is typically used as an exercise for those who suffer from back pain as it helps strengthen the core and improve flexibility while stretching out the muscles.

To perform this exercise, you need to sit with your legs extended forwards. Then lift your arms and place them on your feet or the floor while moving your hips forward so that you will be in a folded position. It would be best if you held this position for up to a minute.

Knee to chest pose

Another yoga pose that has become popular as a cool down exercise is the knee to chest pose. It is commonly used as part of personal training in Alderley Edge due to its various benefits. It primarily stretches the lower back, pelvic floor, and hip muscles reducing stiffness and pain. It also relieves pressure on the spinal nerves, which can be helpful for those suffering from spine-related issues such as hyperlordosis and disc herniation.

To do this pose, you need to lay down on the ground on your back with your left leg extended or slightly bent. Then you should bring your right knee towards your chest and intertwine your fingers around the front of your shin. You should hold this position for up to a minute before switching to the opposite side. Most trainers recommend repeating this thrice on each side for maximum benefit.

Cool down exercises are a vital part of all fitness routines, and you should try your best not to skip this crucial step as it can negatively affect your body. The above exercises are just a few of the many that are available. Contact us at Alchemy Personal Training and speak to our personal trainer in Alderley Edge for more information on which ones will be perfect for your needs.