Why cool-down routines are necessary after workouts

Workouts help you achieve your fitness goals, but it is necessary to make the most of them by following warm-up and cool-down routines. An effective cool-down can not only help you stretch but also helps avoid pain or injury in the long term.

Nutritionist Nidhi Sharma took to Instagram to share the importance of a cool-down routine.

“Do you cool down after a workout? If not, you are exposing yourself to the danger of an injury, both physical and internal,” said Sharma.

How does it help?

– Gradually reduces your heart rate – A sudden drop-in heart rate might make you feel light-headed or dizzy after finishing your workout

– Stretches you out and helps you to avoid injury. “After your muscles have worked as hard as they have, they need to be stretched out while they are still warm. This elongates your muscle fibers, as they’ve been under strain during the workout,” said Sharma.

– Relaxes your mind as cool down provides an opportunity for contemplation on the mind and the self. Acknowledgment of accomplishing a good workout while allowing your body to begin its recovery faster also uplifts your mood, said Sharma.

“Dynamic stretches and light cardiovascular activity increase blood flow and flexibility. A thorough cool down, including static stretching, aids in muscle recovery, reduces stiffness, and enhances flexibility,” said fitness expert Garima Goyal.

Here are some exercises to help

Downward dog

*Start on all your fours and raise your hips with the wrists underneath the shoulders and your knees underneath the hips.
*Hold the position for 30 seconds.

How do you cool down? (Source: Getty Images/Thinkstock)

Wind relieving pose

*Lie on your back, inhale both knees into your chest. Wrap the arms around the knees.
*Then tuck the chin into the chest with the head on the floor.
*Breathe. Hold for 4-8 breaths.
*Exhale and release the arms and legs.

Child’s pose

*Be on all your fours. Go back and kneel with your butt on your heels. Bow forward. Lower the forehead. Relax the neck.

Pigeon pose

*From the downward-facing dog pose, bend the right knee and bring that leg forward as if you were going to step into a lunge. Bring the right knee to the floor on the outside of your right hand.
*Release your left knee onto the mat. Your left leg should be flat on the floor.
*Square the hips towards the front of the mat and keep the weight balanced.
*To release, curl your left toe and step back into downward-facing dog pose.
*Repeat the pose on the other side.

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