Why is a cool down important and what are good exercises?

Whether you regularly do strength training or cardio, a cool-down is important after every workout. We're happy to explain why this is so important and share a few helpful cool-down exercises you can do after your workout.

Why is a cool down important?

Whenever you exercise intensely, your heart rate and therefore your blood circulation increase. If you stop exercising abruptly, the rapid blood flow in your body also stops, causing blood to pool. This can make you feel dizzy or even faint. To prevent this, it's important to gently restore your circulation to normal. You can do this by doing gentle cardio exercises, bodyweight exercises, or stretching exercises after your workout.

A good cool-down also ensures faster muscle recovery. As soon as you exercise, lactic acid is released in your muscles, which causes acidification. By doing gentle exercises after your workout, you burn off these last remnants of lactic acid and prevent new ones from being produced. This way, you can start your next workout sooner!

Cooling down exercises

To help you get started, we'd like to share a few cooling down exercises.

Cobra stretch

Lie on your stomach and place your hands on the floor next to your chest. Push your upper body away from the floor, keeping your hips flat. This stretches your lower back and improves posture.

Cat crow stretch

Get on your hands and knees and alternately arch and hollow your back. This exercise stretches your entire back.

Warrior pose stretch

Step your right foot slightly forward and bend your right knee until it's above your ankle. Keep your left leg straight, and if possible, keep your left foot flat on the floor as well. While holding this pose, extend your arms as far as possible above you. Then switch sides. This pose stretches your calves, hips, and lower back.

Butterfly stretch

Sit on the floor and press the soles of your feet together. Hold them with your hands and then gently press your knees down. It's normal if your knees don't touch the floor, as long as you feel the stretch in your groin. Hold the position and stretch for 30 seconds.

Neck stretch

Gently stretch your neck in all directions and repeat several times. Alternately look up and down, and tilt your neck from side to side.

Balanced quadriceps stretch

Stand and bring your heel of one leg toward your buttock, holding it with the hand on the same side. Then switch legs. This exercise stretches your thighs and also improves your balance.

Shoulder stretch

Extend your right arm and grasp it with your left hand. Then, with your left hand, pull your right arm toward you to stretch your shoulder. Then switch arms.

Bodyweight exercises

Jumping jacks and lunges are also a good cool down, as long as you don't do these exercises too intensely.

Cardio

A gentle cardio workout is also a good cool-down. Just finished a strenuous cardio workout, like running? Then you can walk at a slower pace to catch your breath. Cycling at a leisurely pace is also a good cool-down.