Just because you’ve finished the “hard part” of your workout doesn’t mean you can pack up and drive home quite yet! A cool-down is a must-do during your post-workout routine. Cool-downs gradually reduce your heart rate and help your body return to a resting state. They also reduce muscle stiffness and soreness. Don’t let sore muscles keep you from getting to the gym! Follow these cool-down steps.
Here are four things your cool-down should consist of:
Cardio: This doesn’t mean run! Slow your speed to a light pace for five to 10 minutes. This flushes out lactic acid from your muscles, prevents soreness, and aids muscle recovery.
Stretch: Spend 30 seconds stretching each major muscle group. If a muscle is especially sore, spend more time on that area. The major muscles include quadriceps, hamstrings, glutes, chest, arms, and core.
Hydrate: You should be drinking water before, during, and after your workout, but it’s especially important to drink up after you exercise. You need to replenish the water supply you lost during your workout. We recommend you drink 16 ounces per hour of exercise.
Replenish: In addition to water, we recommend a recovery shake combination of protein and carbohydrates. Protein rebuilds muscle tissue, while carbohydrates deliver proteins to your cells. Sip down your recovery shake within 30 minutes of your workout to ensure your muscles absorb the nutrients they need.
Stick to this cool-down routine and the results will come!