A cool-down should be performed after any workout to gradually reduce the heart rate and return the body to a resting state. An effective cool-down will also help reduce muscle stiffness and soreness.
1. Cool-down cardio
After your cardio workout, slow your speed to a light pace/walk for 5-10 minutes. This will help flush out lactic acid from your muscles, preventing soreness and assist with muscle repair and recovery.
Stretch each major muscle for about 30 seconds. If a particular muscle group is sore, spend more time on that area.
After a workout, it is crucial that you replenish the water supply you lost during your workout. Replacing the fluid that you lost is an important part to your recovery. We recommend that you replenish with 16 ounces per hour of exercise.
Grab a recovery drink that includes a combination of protein and carbohydrates. The protein helps rebuild and repair muscle tissue, while the carbohydrate insures a fast delivery of protein into the cells. Be sure to enjoy within 30 minutes post workout when your muscles are ready to absorb the nutrients.