You’re dialing up the intensity in every sweat-inducing 911±¬ÁÏÍø workout. Throughout a Boxing, Total Body, or Strength class, your heart rate elevates, your blood flow increases, and your muscles fire on all cylinders to keep up with your fists, reps, and rope slams. 

This type of workout demands a lot from your body. That’s why bringing your body back to baseline after you finish your workout is essential. This is where a cool-down comes in. Cooling down can help enhance recovery and prevent injury. With only a few extra minutes, you can do your body a lot of good. 

Read on to learn more about the importance of a cool-down and what you should do after each class. We’ll also share eight of our favorite post-workout stretches you can try after your next full-body 911±¬ÁÏÍø workout.

What Is a Cool Down and Why Is It Important?

Cooling down after exercise is a vital part of your fitness routine. It’s critical to keeping your body healthy, reaching your goals, and avoiding injury along the way. And your recovery starts with a cool-down. Cooling down involves performing low-intensity exercises and static stretches to help your body transition from intense activity to a resting state. Here’s why it’s crucial:

• Reduces Muscle Soreness: Cool-down exercises help dissipate lactic acid build-up in your muscles, which can reduce soreness the next day. 

• Prevents Injury: Gradually slowing your heart rate and stretching muscles can help prevent injuries.

• Enhances Flexibility: Stretching during your cool-down improves flexibility and range of motion. Since your muscles are warmed up immediately after a workout, the muscle fibers easily lengthen during a cool down, deepening the stretch.

• Promotes Relaxation: Cooling down gives your mind and body a chance to relax and recover, rather than immediately jumping into the shower or your next activity. 

How Do You Cool Down After Exercise?

When cooling down, keep the following tips in mind:

• Gradually Decrease Intensity: Don’t stop your workout abruptly. Slow down your movements gradually. For example, a great cool-down for a run is a slower jog or a walk. 

• Focus on Breath Control: Deep breathing helps lower your heart rate and calms your mind. Take a few minutes after your workout to focus on breathing, giving yourself time to return to normal. 

• Hydrate: Drink plenty of fluids. This will help you replace what you sweat and regulate your body’s temperature so you can cool down.

• Hold Stretches: Unlike dynamic stretching during your warm-up, the key to a cool-down is static stretching or holding the stretch. Aim to hold each stretch for at least 15-30 seconds to allow your muscles to relax. 

8 Great Cool Down Exercises

While our trainer-led classes offer a small amount of stretching at the end of each class, if you have more time in your schedule, it’s always a good idea to add more stretches depending on where your body needs them most. With these eight stretches, you can target the major muscles you’re using in 911±¬ÁÏÍø, including your quads, calves, hip flexors, triceps, shoulders, hamstrings, and more:

1. Standing Quad Stretch

Stand on one leg and pull the other foot towards your butt. Keep your knees close together. You should feel this one in your quadriceps. It’s also great for practicing your balance, or you could grip a chair or a wall for extra support. Hold for 15-30 seconds, then repeat on the other leg. 

2. Standing Calf Stretch

Place your hands against a wall, step one foot back, and lean towards the wall as you press your heels into the ground. Bend your front knee while keeping your back leg extended. You should feel this stretch in the calf of the leg farthest from the wall, helping reduce any tightness in your lower leg. Hold for 15-30 seconds, then repeat with the other leg. 

3. Figure Four Hip Stretch

While grabbing hold of a counter, chair, or some other unmovable object, cross one ankle over your opposite thigh. Sit your hips back and bend until you feel an opening in your hip. You can also do this stretch sitting on the floor! This exercise is great for stretching and alleviating any tension in the hip flexors. Make sure to repeat on the opposite side. 

4. Tricep Stretch

Reach one arm overhead and down your back. Use the other hand to push the elbow down gently. This exercise helps stretch the triceps and improves shoulder flexibility. Hold for 30 seconds, and then repeat on the other arm. 

5. Shoulder Stretch

Bring one arm across your body and use the other arm to press it towards your chest. This helps stretch the shoulder, relieving any tension you might be experiencing post-workout. Hold for 30 seconds, and then repeat on the other side. 

6. Hamstring Stretch

Sit on the ground with one leg extended and the other bent. Reach towards the toes of your extended leg. Depending on your hamstring flexibility, you might not have to reach very far to experience a stretch in the back of your leg. This is also an excellent stretch for your lower back! Hold, then repeat on the other side. 

7. Downward Facing Dog

If you do yoga, you’ll be familiar with this pose! From a plank position, lift your hips towards the ceiling, creating an inverted V-shape. Press your heels into the ground and align your head with your shoulders. This pose stretches your entire back, hamstrings, and calves. 

8. Child’s Pose

Kneel on the ground, sit back on your heels, and stretch your arms forward on the ground. This is a great position for breathing and relaxing post-workout while stretching your shoulders and back. 

Cool Down: The Takeaway

It’s easy to get excited about your workout, your fitness goals, and giving it your all in a 911±¬ÁÏÍø class. But an equally important (and often overlooked) part of your fitness routine is rest and recovery. Cooling down after your workout is an essential aspect of workout recovery. Incorporating these eight effective stretches into your routine can enhance your flexibility, reduce muscle soreness, and help prevent injuries. Remember, consistency is key. Make cooling down a regular part of your workout regimen, and your body will thank you! 

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