importance of cool down exercise essay

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Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response

Bas van hooren.

1 Department of Nutrition and Movement Sciences, Maastricht University Medical Centre+, NUTRIM School of Nutrition and Translational Research in Metabolism, Universiteitssingel 50, 6229 ER Maastricht, The Netherlands

2 Institute of Sport Studies, Fontys University of Applied Sciences, Eindhoven, The Netherlands

Jonathan M. Peake

3 School of Biomedical Sciences and Institute of Health and Biomedical Innovation, Queensland University of Technology, Brisbane, Australia

4 Sport Performance Innovation and Knowledge Excellence, Queensland Academy of Sport, Brisbane, Australia

It is widely believed that an active cool-down is more effective for promoting post-exercise recovery than a passive cool-down involving no activity. However, research on this topic has never been synthesized and it therefore remains largely unknown whether this belief is correct. This review compares the effects of various types of active cool-downs with passive cool-downs on sports performance, injuries, long-term adaptive responses, and psychophysiological markers of post-exercise recovery. An active cool-down is largely ineffective with respect to enhancing same-day and next-day(s) sports performance, but some beneficial effects on next-day(s) performance have been reported. Active cool-downs do not appear to prevent injuries, and preliminary evidence suggests that performing an active cool-down on a regular basis does not attenuate the long-term adaptive response. Active cool-downs accelerate recovery of lactate in blood, but not necessarily in muscle tissue. Performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems. However, it is unknown whether this reduces the likelihood of post-exercise illnesses, syncope, and cardiovascular complications. Most evidence indicates that active cool-downs do not significantly reduce muscle soreness, or improve the recovery of indirect markers of muscle damage, neuromuscular contractile properties, musculotendinous stiffness, range of motion, systemic hormonal concentrations, or measures of psychological recovery. It can also interfere with muscle glycogen resynthesis. In summary, based on the empirical evidence currently available, active cool-downs are largely ineffective for improving most psychophysiological markers of post-exercise recovery, but may nevertheless offer some benefits compared with a passive cool-down.

Introduction

It is widely assumed that promoting physiological and psychological recovery after exercise allows individuals to perform better during subsequent training sessions or competition, and lowers the risk of injuries. Various recovery interventions are therefore used to facilitate recovery after exercise. The best known and most widely used post-exercise recovery intervention is (arguably) the active cool-down, which is also known as an active recovery or warm-down. Several surveys show that many team sport players and athletes participating in individual sports regularly perform 5–15 min of low- to moderate-intensity exercises within approximately 1 h after their practice and competition to facilitate recovery [ 1 – 8 ]. For example, a recent survey among collegiate athletic trainers in the USA found that 89% of the trainers recommended a cool-down, with 53% of these trainers recommending jogging as the preferred active cool-down method [ 1 ]. There is currently no formal definition of an active cool-down; here, we define it as an activity that involves voluntary, low- to moderate-intensity exercise or movement performed within 1 h after training and competition. Examples of active cool-down interventions and their suggested effects are shown in Fig.  1 . The effects of recovery interventions such as cold-water immersion [ 9 , 10 ], compression garments [ 11 , 12 ], and cryotherapy [ 13 , 14 ] have been reviewed extensively. By contrast, the active cool-down has never been thoroughly reviewed. It remains largely unknown whether an active cool-down offers any benefits compared with a passive cool-down (i.e., no cool-down), and thus whether it is an appropriate or effective recovery intervention.

Infographic of active cool-down interventions and their commonly proposed psychophysiological effects

The primary aim of this review is to synthesize the evidence as to whether an active cool-down enhances sports performance more effectively than a passive cool-down when performance is measured after approximately > 4 h after the initial exercise. This review also compares the physiological and psychological effects of an active cool-down to a passive cool-down, and discusses the effects of an active cool-down on injuries and the long-term adaptive responses to exercise training. The value of static stretching and foam rolling as cool-down interventions is briefly discussed in separate sections because these interventions are both frequently performed in combination with an active cool-down.

There are various passive cool-down interventions such as sitting rest, saunas, pneumatic leg compression, and electrostimulation (see Table  1 for an overview) [ 15 – 23 ]. However, most non-elite athletes do not have access to a sauna or equipment for the other interventions, and most practitioners also lack the necessary knowledge about how best to apply these interventions (partly because of a lack of evidence-based guidelines). Even elite team sport players do not always have access to these recovery interventions when they play away games [ 24 ]. In the current review, we have therefore only included studies that have compared an active cool-down with a passive cool-down that consists of sitting, lying, or standing (without walking). Active cool-downs that combine exercise with cold water immersion [ 25 ] are also excluded. We have also restricted the review to studies that have investigated the effects of performing an active cool-down within approximately 1 h after exercise, because findings from a recent survey suggest that this most closely replicates the cool-down procedure of many recreational and professional athletes [ 7 ]. Studies that have applied an active recovery for several days after exercise are only discussed if they have (1) applied the active recovery within 1 h after exercise (i.e., active cool-down) and (2) evaluated recovery before applying the active recovery on the next day. Finally, we primarily focus on how active cool-downs influence performance and psychophysiological variables during successive exercise sessions or competitions [i.e., approximately > 4 h after exercise, or during the next day(s)]. This type of recovery has also been referred to as ‘training recovery’ [ 26 ]. Studies that have investigated the effects of active recovery between bouts of exercise with relatively short rest periods (e.g., 20 min) are excluded from the review. As such, the findings of this review will be of primary interest to athletes and practitioners who regularly use an active cool-down to facilitate recovery between training sessions or competitions, but are interested in what evidence exists that supports the use of an active cool-down compared with a passive cool-down. Relevant studies have been searched in the electronic databases of Google Scholar and Pubmed using combinations of keywords and Booleans that included (cool-down OR active recovery OR warm-down) AND (sports performance OR recover OR recovery OR physiological OR physiology OR psychological OR psychology OR injury OR injuries OR long-term adaptive response OR adaptation). Forward citation and reference lists of relevant articles were examined, and databases with e-published ahead of print articles from relevant journals were searched to identify additional articles.

Table 1

Overview of passive cool-down/recovery interventions

Passive recovery interventions are defined here as involving no or minimum voluntary/intentional exercise or movement

a These passive recovery interventions are frequently used in combination with active cool-downs

Effects on Sports Performance

In principle, better psychophysiological recovery following exercise may attenuate or prevent performance decrements—or even enhance performance—during a subsequent training session or competition [ 27 ]. The following sections discuss the effects of an active cool-down on measures of physical performance such as vertical jump height and sprint performance measured later during the same day or during the next day(s).

Same-Day Performance

Elite athletes often train or compete more than once a day, so recovery interventions between training sessions or events may help to restore exercise performance. This section only discusses studies that have investigated the effects of an active cool-down after at least 4 h of rest between training sessions or competitions to reflect the effects of an active cool-down on ‘training recovery’ [ 26 ].

Relatively few studies have investigated the benefits of active cool-downs on performance measured > 4 h after exercise, and these studies generally found trivial (statistically non-significant effects), and sometimes even small (non-significant) detrimental effects of an active cool-down on performance [ 15 , 28 – 30 ] (Table  2 ). For example, Tessitore et al. [ 28 ] compared a 20-min active cool-down (consisting of either land-based or water-based aerobic exercises and stretching) with a passive cool-down following a standardized soccer training in elite youth players. After a 4-h rest period, the athletes performed several anaerobic performance tests. Both active cool-down protocols had trivial to small (negative) non-significant effects on anaerobic performance, such as 10-m sprint time and vertical jump height. In a later study on futsal players, similar cool-down interventions also had trivial to small (negative) non-significant effects anaerobic sports performance measured 4.5 h after a friendly match compared with a passive cool-down [ 29 ]. Therefore, whereas active recovery generally does benefit sports performance when the time between successive performances is short (10–20 min) [ 31 – 35 ], the findings from the studies above indicate overall that an active cool-down does not improve sports performance later on the same day when time between successive performances is > 4 h and may even have small detrimental effects. However, more research on the effects of active cool-downs following others forms of exercise is needed.

Table 2

The effects of active cool-downs on same-day and next-day performance

HR max maximum heart rate, CMJ countermovement jump, SJ squat jump, BJ bounce jump, MVIC maximum voluntary isometric contraction, V O 2 ma x maximum oxygen uptake, RM repetition maximum

*Percentage differences were calculated by first computing a factor difference within the active and passive cool-down group by dividing the post cool-down mean (e.g., > 4 h same-day or next-day performance) by the post fatiguing exercise, but pre-cool-down mean. When no post fatiguing exercise, but pre-cool-down mean was reported, the pre-fatiguing exercise mean was used to calculate the within group factor difference. The factor of the active cool-down group was then divided by the factor difference of the passive cool-down group and converted to a percentage effect, whereby negative and positive values reflect worse and better performance of the active cool-down group, respectively. When an exact p-value or p  < 0.05 was reported, a statistical spreadsheet [ 48 ] was used to derive 90% confidence intervals of the percentage difference. Standardizes differences were calculated by first computing a standardized difference within the active and passive cool-down group and then subtracting the passive cool-down standardized difference from the active cool-down standardized difference. The standardized difference for each group was calculated by subtracting the post fatiguing exercise, but pre-cool-down mean from the post cool-down mean divided by the pre-cool-down pooled standard deviation from both groups. The standardized difference was corrected for small sample size bias (i.e., Hedges’s g s ) as outlined by Lakens [ 49 ]. When no post fatiguing exercise, but pre-cool-down mean was reported, the pre-fatiguing exercise mean and standard deviation were used to calculate the standardized difference. Standardized differences were expressed qualitatively using the following scale: < 0.2, trivial; 0.2–0.6, small; 0.6–1.2, moderate; 1.2–2.0 large; > 2.0, very large [ 50 ]. When an exact p value or p  < 0.05 was reported, the probability that the (true) difference in performance was better (beneficial), similar (trivial) or worse (harmful) in relation to the smallest worthwhile change (0.2 multiplied by the pooled between-subject SD for measures of team sports performance and indirect measures of solo sports performance) was calculated using a statistical spreadsheet [ 48 ]. Quantitative probabilities of beneficial, similar or worse performance were assessed and reported qualitatively using the following scale: 25–75%, possibly ; 75–95%, likely ; 95–99.5, very likely ; > 99.5%, most likely . If the probability of benefit was > 25%, but the probability of harm was > 0.5%, the true differences were considered unclear (i.e., clinical magnitude-based inference). In this case, the largest probability for a change was reported to give an indication of the most likely change [ 50 ]. When insufficient data were reported for any of these calculations, these data were requested from the corresponding authors by e-mail

† Standardized differences are estimated based on the results reported in Fig. 3 in reference [ 43 ]

†† The passive cool-down group also performed 5 min of jogging prior to the passive cool-down

Next-Day(s) Performance

Conflicting findings have been reported with regard to the effects of an active cool-down on next-day(s) performance, with some studies reporting small to moderate magnitude benefits of an active cool-down compared with a passive cool-down, and others reporting trivial effects or small decreases (Table  2 ) [ 25 , 30 , 39 – 49 ]. Most studies, however, report trivial effects, with some studies reporting beneficial effects and only a few studies reporting harmful effects. For example, a study on sport students found that an aqua cycling active cool-down had small to trivial effects on recovery of maximum voluntary isometric contraction (MVIC) force and muscular endurance at 24, 48, or 72 h post-exercise compared with a passive cool-down [ 45 ]. In contrast, in a group of female netball players, a 15-min active cool-down consisting of low-intensity running resulted in a moderate magnitude decrease of 20-m sprint time and a small decrease in vertical jump height 24 h after a simulated netball game compared with a passive cool-down [ 44 ]. Interestingly, a study on well-trained long-distance runners found that muscle power (as measured during a leg press movement) was likely higher 1 day after downhill running in the group that performed a water-based active cool-down compared with the group that performed a passive cool-down, while whole-body reaction time showed a small decrease [ 40 ]. Finally, a study on professional soccer players found that an active cool-down had a likely beneficial effect on countermovement jump performance 24 h after a standardized training session, while 20-m sprint and agility performance showed small harmful and trivial effects, respectively [ 50 ]. Overall, these conflicting findings may be related to the type of cool-down performed, the exercise that precedes the cool-down, the training experience of the individuals and the individual preferences and believes. It should be noted that all studies investigated high-intensity performances such as jumping and sprinting and more research is required on endurance performance.

Physiological Effects of an Active Cool-Down

An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products [ 7 ]. The evidence for these supposed physiological benefits is reviewed in the following sections.

Removal of Metabolic By-Products

High-intensity exercise can lead to an accumulation of metabolic by-products in muscle such as lactate, which has traditionally been associated with fatigue [ 51 ]. As a result, the rate at which the lactate concentration is reduced in blood—and to a lesser extent, muscle tissue—has frequently been used as an objective indicator of recovery from exercise. A large body of research has shown that a variety of low- to moderate-intensity active cool-down protocols are more effective than a passive cool-down for removing lactate from blood [ 52 – 69 ] and muscle tissue [ 58 , 64 ]. However, there are some conflicting findings, with some studies reporting no significant difference—and sometimes even a slower removal of lactate in blood [ 44 , 70 ] or muscle [ 66 , 68 ]—as a result of an active cool-down. Regardless, the functional benefit of faster lactate removal is debatable. For example, several studies found no significant difference between an active cool-down and a passive cool-down in the blood lactate concentration measured more than 20 min after exercise [ 45 , 67 ]. Blood lactate returns to resting levels after high-intensity exercise within approximately 20–120 min—even without any post-exercise activity [ 55 , 60 , 71 ]. Even elite athletes do not usually perform another training session within 90 min after the preceding session; faster removal of lactate by an active cool-down may therefore be largely irrelevant [ 72 ]. A decrease in blood lactate concentration may also not be an appropriate indicator of recovery following exercise [ 51 , 72 ]. Among those studies that have reported a faster removal of blood lactate following an active cool-down, subsequent exercise performance was not always improved [ 67 , 72 ].

Although it has traditionally been assumed that lactic acid production results in metabolic acidosis, it has been argued that lactate production coincides with cellular acidosis, but is not a direct cause of and even retards metabolic acidosis [ 73 ]. It is therefore important to consider the potential differential effects of an active cool-down on blood or muscle lactate removal and metabolic acidosis. An active cool-down results in a faster return of blood plasma pH and intramuscular pH to resting levels [ 64 , 74 ]. This effect may preserve neuromuscular function by reducing the effects of exercise-induced acidosis, which affects the functioning of glycolytic enzymes such as phosphorylase and phosphofructokinase. However, one study investigated the effects of an active and passive cool-down on pH levels up to 16 min after exercise [ 74 ], whereas the other study investigated pH levels until 80 min after exercise [ 64 ]. This latter study found no significant effect of an active cool-down on blood pH levels 80 min after exercise. The relevance of these findings for improved performance during a training session or competition later on the same day (i.e., > 4 h) or the next day(s) is therefore questionable.

In summary, compared with a passive cool-down, an active cool-down generally leads to a faster removal of blood lactate when the intensity of the exercise is low to moderate. However, the practical relevance of this effect is questionable. Lactate is not necessarily removed more rapidly from muscle tissue with an active cool-down. Finally, an active cool-down leads to a faster recovery of pH to resting levels.

Delayed-Onset Muscle Soreness

An active cool-down increases the blood flow to muscles and skin [ 58 , 75 ] (see Sect.  4.8 ). This increase in blood flow may reduce the accumulation of metabolic by-products and factors associated with muscle soreness (e.g., cyclo-oxygenase and glial cell line-derived neurotrophic factor [ 76 ]) and accelerate muscle repair and remodeling. Several studies have investigated whether an active cool-down does indeed attenuate delayed-onset muscle soreness. It should be noted, though, that some studies [ 40 , 45 , 48 , 77 , 78 ] used exercise protocols that induce severe delayed-onset muscle soreness, but are seldom used in everyday athletic training. Therefore, the findings of these studies do not necessarily apply to ‘normal’ training sessions that induce less delayed-onset muscle soreness.

Most studies among both recreationally active individuals and professional athletes have found no significant effect of an active cool-down on delayed-onset muscle soreness or tenderness at different times following exercise (i.e., ranging from immediately after exercise up to 96 h after exercise) compared with a passive cool-down [ 15 , 25 , 29 , 40 , 41 , 45 , 46 , 48 , 49 , 77 – 80 ]. For example, Law and Herbert [ 77 ] compared the effects of an active cool-down consisting of uphill walking versus a passive cool-down on delayed-onset muscle soreness in healthy adults following backwards downhill walking on an incline treadmill (to induce muscle damage). The active cool-down did not significantly reduce delayed-onset muscle soreness or tenderness at 10 min, 24, 48 or 72 h following exercise. Interestingly, a study on netball players found that an active cool-down consisting of low-intensity running after a simulated netball match actually resulted in greater muscle soreness immediately after the active cool-down compared with a passive cool-down, but there was no significant difference 24 h after the match [ 44 ]. The running cool-down itself may have caused extra muscle damage, resulting in the higher rating of muscle soreness immediately after the cool-down. Higher impact weight-bearing cool-down activities such as running may therefore exacerbate delayed-onset muscle soreness immediately after exercise, but more research is required to substantiate this notion.

In contrast with the studies above, another study involving young professional soccer players reported that the mean subjective rating of muscle soreness was significantly lower 4–5 h after an active cool-down consisting of low-intensity exercises such as jogging compared with a passive cool-down [ 28 ]. Interestingly, there was no significant difference in muscle soreness compared with a passive cool-down when these same exercises were performed in water, suggesting that any hydrostatic effects of water immersion did not reduce muscle soreness. Similarly, a study on world-class BMX riders found that an active cool-down consisting of 2 × 5 min of cycling at 70% of the maximum aerobic power reduced muscle soreness during the next day when compared with a passive cool-down [ 47 ]. It could be argued that these conflicting findings are related to differences in the physical fitness of the individuals. For example, the netball players were not as highly trained as the soccer players and BMX riders. For non-elite athletes, an active cool-down therefore generally has no effect on delayed-onset muscle soreness, whereas it may have a beneficial effect for better trained individuals. However, other studies among well-trained individuals have also reported no beneficial effects of active cool-down on delayed-onset muscle soreness [ 29 , 41 , 80 ], while a study among student soccer players reported beneficial effects of an active cool-down combined with stretching and a ‘leg shake down’ on muscle soreness [ 42 ]. These findings suggest that other factors such as the intensity and duration of the exercise and cool-down, and the timing of soreness assessment may also influence the effectiveness. In summary, these findings indicate that an active cool-down is generally not effective for reducing delayed-onset muscle soreness following exercise.

Indirect Markers of Muscle Damage

The perception of muscle soreness does not necessary reflect actual muscle damage [ 81 , 82 ]. Therefore, even though an active cool-down is generally not effective for reducing delayed-onset muscle soreness, it may have beneficial effects on other markers of muscle damage.

Studies that have investigated the effects of an active cool-down on indirect markers of muscle damage from immediately after exercise up to 84 h after exercise have reported conflicting findings. Two studies observed significantly faster recovery of these markers as a result of an active cool-down [ 70 , 83 ], whereas three other studies found no significant difference [ 40 , 45 , 84 ]. For example, Gill et al. [ 83 ] reported a significantly faster recovery of creatine kinase activity in interstitial fluid in elite rugby players between 1 and 4 days after a rugby match combined with a cycling-based active cool-down compared with a passive cool-down. By contrast, a study comparing an aqua-cycling active cool-down and a passive cool-down in sport students found no significant difference in serum creatine kinase and lactate dehydrogenase activity, or myoglobin concentrations at 4, 24, 48, or 72 h after exercise [ 45 ]. These conflicting findings may be related to differences in the severity of muscle damage induced by exercise, the individual markers of muscle damage, and the type of cool-down protocol. It should be noted that frequently used indirect markers of muscle damage (e.g., creatine kinase activity) may not accurately reflect actual muscle damage [ 85 – 88 ]. Malm et al. [ 85 ] suggested that serum creatine kinase activity is more related to muscle adaptation than to muscle damage. Therefore, it is debatable whether a faster recovery of these indirect markers accurately reflects enhanced recovery.

Measures of strength and power are also frequently used as indirect markers of muscle damage. A study on untrained females found no significant effect of an active cool-down consisting of upper body ergometry on the recovery of the MVIC and peak torque 24 h after eccentric exercise of the elbow flexors [ 48 ]. Similar results were found in other studies on sport science students [ 45 ], physically active men [ 43 ], and healthy men [ 49 ]. However, most studies usually reported a slightly (non-significant) better recovery compared with the passive cool-down group (Table  2 ).

In summary, there are conflicting findings with regard to the effects of an active cool-down on indirect markers of muscle damage, with most studies reporting no significant beneficial effect of an active cool-down. Moreover, the relation of some of these markers with actual muscle damage is questionable—that is, a faster recovery of these markers does not necessarily correspond to a faster reduction in actual muscle damage.

Neuromuscular Function and Contractile Properties

High-intensity exercise can induce central and peripheral fatigue, which may impair exercise performance during subsequent training or competition. Compared with a passive cool-down, Lattier et al. [ 89 ] did not find a significant effect of an active cool-down consisting of 20 min of running on the recovery of neuromuscular function (e.g., central activation, twitch mechanical, and M-wave characteristics) up to 65 min after high-intensity exercise. Similarly, a study on professional soccer players found no significant effect of an active cool-down consisting of combined low-intensity running and static stretching on muscular contractile properties such as biceps femoris contraction time and maximal radial displacement time (as measured by tensiomyography) 24 h after exercise [ 80 ]. Finally, an active cool-down consisting of aqua exercises also did not significantly affect whole-body reaction time, muscle contraction time or nerve reaction time in long-distance runners 24 h after exercise [ 40 ].

In summary, these findings indicate that an active cool-down does not significantly affect the recovery of neuromuscular function or contractile properties. However, in all studies there were generally small but non-significant positive effects of the active cool-down recovery on the recovery of neuromuscular function and contractile properties.

Stiffness and Range of Motion

Damage to musculotendinous tissue as a result of exercise—specifically eccentric exercise—can increase the stiffness of the musculotendinous unit. This stiffness can persist for several days following exercise [ 90 ]. The increased passive musculotendinous stiffness can reduce the range of motion during subsequent training or competition [ 90 ], and this may impair performance. Researchers and trainers frequently use perceived flexibility and measures of flexibility such as the sit-and-reach test to assess recovery [ 91 ]. Another common belief for using an active cool-down is that it attenuates the decrease in range of motion [ 7 ] and increase in musculotendinous stiffness following exercise.

The scientific evidence available suggests that an active cool-down does not significantly attenuate the decrease in range of motion and perceived physical flexibility, or attenuate the increase in musculotendinous stiffness up to 72 h after exercise [ 25 , 40 , 41 , 45 , 50 , 67 , 92 ]. Takahashi et al. [ 40 ] found that an active cool-down consisting of 30 min of water exercises did not significantly affect sit-and-reach score, ankle range of motion, stride length, or calf and thigh musculotendinous stiffness measured 1 day after 3 × 5 min of downhill running. Similarly, a study among professional soccer players found no significant effect of an active cool-down consisting of 12 min submaximal running combined with 8 min of static stretching on lower limb flexibility 24 h after a standardized training program (consisting of 15 min of maximal intensity intermittent exercises and a 30 min of specific aerobic endurance drill) [ 50 ].

In summary, these findings indicate that an active cool-down does not attenuate the decrease in range of motion or the increase in musculotendinous stiffness following exercise.

Muscle Glycogen Resynthesis

High-intensity exercise can deplete muscle glycogen storage, and this can impair subsequent high-intensity exercise performance up to 24 h post-exercise [ 93 ]. Strategies that enhance the resynthesis of glycogen may therefore attenuate the decrease in performance and even enhance performance. Athletes often consume carbohydrates after exercise. An active cool-down may theoretically enhance glycogen resynthesis, because an increased blood flow and elevated muscle temperature could increase glucose delivery to muscle tissue [ 94 ], while muscle contraction may increase the expression of the GLUT-4 glucose transporter. However, studies have found either no significant difference in the rate of glycogen resynthesis between an active cool-down and passive cool-down [ 58 , 66 , 95 ], or less glycogen resynthesis during an active cool-down [ 64 , 68 , 96 – 98 ]. During the active cool-down, these studies provided no carbohydrate [ 58 , 64 , 66 , 68 , 95 ], less carbohydrate [ 96 ], or more carbohydrate [ 97 , 98 ] than what is recommended (1.2 g/kg/h [ 99 ]) for restoring muscle glycogen. Therefore, these findings suggest that an active cool-down may interfere with muscle glycogen resynthesis, particularly within type I muscle fibers [ 64 ], because these fibers are preferentially recruited during a low- to moderate-intensity active cool-down. Although this effect may be beneficial to enhance cellular responses and adaptation during a subsequent low- to moderate- intensity training (i.e., ‘train low’ [ 100 ]), it may also decrease performance during high-intensity training or competition. It should be noted that several studies applied active cool-downs for a duration that is rarely used in daily practice (e.g., 45 min up to 4 h) [ 64 , 66 , 96 – 98 ]. For example, Kuipers et al. compared glycogen resynthesis between a passive cool-down and an active cool-down in which participants cycled for 2.5 h at 40% of their maximum workload [ 97 ], or 3 h at 40% of their maximum workload [ 64 , 66 , 96 , 98 ]. In contrast, studies that reported no significant (but also lower) difference in the rate of glycogen resynthesis between an active cool-down and passive cool-down usually applied shorter active cool-down durations (i.e., 10, 15, and 45 min [ 58 , 66 , 95 ]), suggesting that shorter active cool downs interfere less with glycogen resynthesis.

Recovery of the Immune System

During the recovery period from high-intensity or prolonged exercise, there can be a temporary depression of the immune system (also referred to as an ‘open window’) during which microbial agents such as viruses have an increased chance to cause an infection or illness [ 101 ]. A faster recovery of the immune system following exercise can potentially reduce the chance of upper respiratory illnesses. A small number of studies have investigated the effects of an active cool-down on the recovery of the immune system up to 72 h after exercise.

Wigernaes et al. [ 70 , 102 ] found that an active cool-down largely prevented the fall in white blood cell count immediately after exercise compared with a passive cool-down. However, there was no significant difference 120 min after the exercise [ 70 ]. Similarly, two other studies reported no significant difference between an active cool-down and passive cool-down on immune system markers 24 h after a soccer [ 103 ] and rugby match [ 84 ].

In summary, these findings suggest that an active cool-down may partially prevent the depression of circulating immune cell counts immediately after exercise, but this effect is probably negligible > 2 h after exercise. No studies have investigated the effects of regular active cool-downs, so it remains unknown whether this leads to fewer illnesses.

Cardiovascular and Respiratory Variables

The cardiovascular and respiratory systems are highly active during exercise to supply the exercising muscles with blood and oxygen. These systems do not immediately return to resting levels after exercise, but remain activated for a considerable amount of time. For example, heart rate remains slightly elevated above resting heart rate for a relatively long time after exercise, with the exact period dependent on the intensity and duration of the exercise [ 104 ]. An active cool-down is frequently performed in an attempt to restore normal activity of these systems after exercise [ 7 ].

In a comparison between a passive cool-down and two cycling-based active cool-down protocols, Takahashi and Miyamoto [ 104 ] found that heart rate initially recovered in a nearly identical way, but 10 min after the exercise (3 min after the active cool-down), heart rate was significantly lower for the active cool-down interventions. A later study confirmed these findings, and suggested that this response to active cool-down reflected a faster restoration of vagal and sympathetic tone [ 105 ]. In one additional subject, it was shown that the heart rate following a passive cool-down was still higher 30 min after exercise than the resting heart rate, whereas it had returned to resting levels after the active cool-down [ 104 ]. By contrast, other studies found a slower heart rate recovery during an active cool-down compared with a passive cool-down. Nevertheless, these studies only monitored the heart rate for 60 s [ 106 ] or 5 min [ 107 , 108 ] after exercise, and the practical relevance of these findings with regard to ‘training recovery’ is therefore limited.

An active cool-down has also been reported to lead to a faster recovery of respiratory variables such as minute expiratory ventilation, although this primarily occurred during the initial 20 s of the cool-down [ 109 ]. Other studies found a lower breathing frequency (non-significant) after an active cool-down [ 105 ] and a faster recovery of oxygen debt during an active cool-down [ 55 ].

Finally, the period right after exercise can be considered as a vulnerable period during which individuals can experience post-exercise syncope, with symptoms such as lightheadedness, tunnel vision, and blurred vision [ 110 ]. In severe circumstances, individuals may lose consciousness completely during this post-exercise period. It has been suggested that an active cool-down may prevent post-exercise syncope and cardiovascular complications by: (1) increasing blood flow to the heart and brain due to the contractions of the muscles [ 108 , 110 ], (2) decreasing blood pooling in the lower extremities [ 104 ], and (3) theoretically preventing an increase in the partial pressure of arterial carbon dioxide [ 111 ]. Indeed, an active cool-down has been reported to result in a higher blood flow to the legs [ 58 , 104 ] and forearm [ 75 ], but whether these effects prevent post-exercise syncope and cardiovascular complications remains unknown.

In summary, these findings suggest that an active cool-down may result in a faster recovery of the cardiovascular and respiratory system after exercise. However, it is unknown whether this also leads to a reduction in the incidence of post-exercise syncope and cardiovascular complications.

Sweat Rate and Thermoregulation

Similar to the cardiovascular and respiratory systems, muscle and core temperature can remain elevated above resting levels up to 90 min after exercise. Sweat rate is higher after exercise to reduce the core temperature to resting levels [ 112 ]. Although an active cool-down on a stationary bike results in a higher sweat rate compared with a passive cool-down, core temperature is not lower even after 30 min of active cool-down [ 65 , 75 , 113 – 116 ]. Therefore, an active cool-down performed on a stationary bike does not result in a faster recovery of core temperature compared to a passive cool-down. Whether an active cool-down performed while moving (e.g., running outside during which sweat may evaporate faster compared with stationary biking) results in a faster recovery of core temperature compared with a passive cool-down requires further investigation.

Hormone Concentrations

It has been proposed that the rate at which hormone concentrations return to resting levels can be used to characterize physiological stress [ 43 ] and psychological recovery [ 29 ]. The findings of four studies suggest that an active cool-down does not facilitate the recovery of hormone concentrations compared with a passive cool-down [ 29 , 43 , 64 , 102 ]. A study on well-trained futsal players, for example, found no significant effect of an active cool-down on hormone concentrations measured 5 h after a futsal game or measured the next morning [ 29 ]. An active cool-down consisting of uphill treadmill running actually resulted in a slower acute restoration of plasma adrenaline, noradrenaline and cortisol concentrations compared with a passive cool-down [ 102 ]. However, from 30 min post-exercise onwards, there were no significant differences in the hormone concentrations. The relevance of this finding is therefore questionable. A later study reported similar findings, with the hormonal concentrations returning more slowly to resting levels compared with a passive cool-down, but there was no significant difference beyond 30 min post-exercise [ 64 ]. Finally, Taipale et al. [ 43 ] reported that an active cool-down consisting of 10 × 10 repetitions of leg press at 30% of the 1 repetition maximum did not result in significant between-group differences for several hormonal concentrations during the next morning.

In summary, these findings suggest that an active cool-down may result in a slower recovery of hormone concentrations immediately after exercise, but does not significantly affect the recovery of hormonal concentrations beyond 30 min post-exercise compared with a passive cool-down. In support of this, plasma concentrations for several hormones have been reported to return to resting levels within 60–120 min post-exercise even with a passive cool-down [ 117 ].

Mood State, Self-Perception, and Sleep

Most research has investigated the physiological effects of an active cool-down and a passive cool-down, yet psychological effects are intimately linked to the physiological effects, and are also of major importance for performance. A recent systematic review even proposed that subjective measures of well-being better reflect training loads than do objective measures [ 118 ]. Therefore, the psychological effects of an active cool-down are also important to consider in relation to recovery.

Most studies have not reported any significant effect of an active cool-down on measures of psychological recovery such as the score on the Profile of Mood States (POMS) or rest-Q sport questionnaire. Nevertheless, the participants usually perceived an active cool-down as more beneficial than a passive cool-down [ 15 , 25 , 29 , 30 , 39 , 41 , 46 , 47 , 67 , 119 ]. For example, a study among well-trained futsal players reported that the players perceived the active cool-down consisting of low-intensity exercises on land and especially the active cool-down consisting of water-based exercises as more beneficial than a passive cool-down—even though there was no significant effect on the recovery-stress state and the amount of sleep [ 29 ]. Another study among military men also did not demonstrate any significant effect of an active cool-down consisting of water exercises on sleep, rest-recovery score or rating of perceived exertion during submaximal exercise after a 6-h rest period [ 15 ]. However, the participants in this study did rate the water-based active cool-down as more beneficial than the passive cool-down. Interestingly, a study on sport students found no significant difference between a passive cool-down and an aqua-cycling active cool-down for perceived physical state 4, 24, 48, or 72 h after performing 300 countermovement jumps, but the perceived physical fitness and energy were slightly lower 24 h after the active cool-down [ 45 ]. Similarly, a study on recreational netball players reported that rating of perceived exertion was significantly higher following a 15-min running-based active cool-down compared with a passive cool-down [ 44 ]. These findings possibly reflect the greater energy expenditure associated with an active cool-down versus a passive cool-down. By contrast, a study among 15 rugby players found that the ‘tension’ score on the POMS questionnaire was significantly lower two days after a rugby match in the group that performed a 1-h active cool-down once a day compared with another group that performed a passive cool-down [ 84 ]. However, there was no significant effect on any of the other POMS scores, and no significant difference on the day after the match, when only one active cool-down session was performed. These findings imply that an active cool-down can potentially interfere with psychological recovery in untrained or recreationally trained individuals, whereas it likely has no (or a slight) positive effect on psychological recovery in better trained individuals. In support of this, even though most individuals perceive an active cool-down as more beneficial, some (recreationally active) individuals may perceive it as ‘more exercise’ or increasing stiffness [ 25 ]. This may explain why elite rugby players rated an active cool-down as more effective than amateur rugby players in a recent survey [ 6 ].

In summary, an active cool-down generally does not substantially influence measures of psychological recovery after exercise, but most individuals nevertheless perceive an active cool-down as more beneficial than a passive cool-down. Reasons reported for doing an active cool-down include relaxation, socializing and time to reflect on the training or match [ 7 ]. Not all of these aspects are specifically assessed with the POMS and rest-Q. Therefore, it is debatable whether questionnaires such as the POMS and rest-Q sport do adequately assess psychological recovery. However, the perceived benefit could also reflect a placebo effect, whereby individuals believe that the active cool-down is more beneficial than a passive cool-down due to the popularity in society and its proposed benefits. Cook and Beaven [ 27 ] for example found a correlation between the perception of the effectiveness of a recovery modality and subsequent performance that was of similar magnitude to the correlation observed between physiological recovery and performance, suggesting that the perception of a recovery modality can also have a major influence on its effects.

Long-Term Effects of an Active Cool-Down

All studies discussed so far have investigated the acute or short-term (< 1 week) effects of an active cool-down and a passive cool-down. In the following two sections we discuss the long-term effects of an active cool-down on injuries and the adaptive response.

Injury Prevention

An active cool-down can theoretically reduce the risk of injuries during a subsequent training session, because a better recovery may result in less neuromuscular fatigue (see small, non-significant positive effects in Sect.  4.4 ) and thereby decrease injury risk. Only a few studies have investigated the effects of an active cool-down on injuries, and this has usually been investigated in combination with stretching and a warm-up. In three prospective cohort studies on runners, regular use of a cool-down did not significantly reduce the incidence of running injuries [ 120 – 122 ]. In another prospective study on runners, a health education intervention program consisting of a warm-up, cool-down, and stretching exercises also did not significantly reduce the incidence of running injuries [ 123 ]. However, a potential confounder in this study was that most participants in the control group also already performed these practices of their own volition. Finally, performing a regular cool-down after exercise was also not significantly associated with a reduction in injuries among triathletes [ 124 ] or with finishing a marathon versus not finishing a marathon in recreational runners [ 125 ]. In contrast with the evidence from the studies above, a study on dance aerobics instructors found a significant association between the duration of the cool-down and the number of injuries. Specifically, the group performing a 15-min cool-down showed a lower injury rate than the 5- and 10-min cool-down groups [ 126 ], but no control group was included for comparison. Therefore, a cool-down generally does not affect injury rates, although more research is required to investigate the effects of the type of cool-down, its duration, and the type of sport.

Long-Term Adaptive Response

Exercise stimulates the release of various biochemical messengers that activate signaling pathways, which in turn regulate molecular gene expression that elicits an adaptive response [ 100 ]. Some recovery interventions such as antioxidant supplementation, nonsteroidal anti-inflammatory drugs, and cold-water immersion can influence signaling pathways, thereby attenuating the long-term adaptive response to exercise [ 100 , 127 , 128 ]. For example, several studies have shown that cold-water immersion after each training session reduces blood flow and influences signaling pathways, thereby leading to reduced gains in muscular strength and endurance compared to an active cool-down or passive cool-down [ 129 – 133 ]. Similarly, chronic intake of some antioxidants can also have a harmful effect on mitochondrial biogenesis and performance [ 100 , 127 , 134 ]. Preliminary evidence suggests that an active cool-down consisting of 15 min moderate-intensity jogging does not attenuate the long-term adaptive response in well-trained intermittent sport athletes [ 135 ]. Interestingly, the group that regularly performed an active-cool down after training even obtained a higher anaerobic lactate threshold after 4 weeks of training compared with the passive cool-down group. This could be related to the extra training volume completed during an active cool-down. However, conflicting evidence for the attenuating effects of other recovery modalities such as cold-water immersion has been reported [ 136 ], and more research investigating the effects of an active cool-down on the long-term adaptive response with other exercise modalities (e.g., following strength training and using swimming or cycling during the active cool-down) and populations (e.g., untrained individuals, elderly) is therefore required.

Combination with Other Recovery Interventions

This review has focused on the effects of an active cool-down consisting of low-intensity exercises such as cycling or running on measures of sports performance, psychophysiological recovery, injuries, and the long-term adaptive response. However, most individuals usually perform a combination of recovery interventions, and this combination may have different effects than an active cool-down in isolation. Two recovery interventions that are frequently performed in combination with an active cool-down are stretching and, more recently, foam rolling. The effects of these cool-down interventions are briefly discussed in the following sections.

Static Stretching

Stretching—especially static stretching—is frequently incorporated in an (active) cool-down [ 15 , 28 , 29 , 42 ] (Table  2 ). For example, a study among recreational marathon runners reported that 64% of the runners performed stretching after training [ 122 ]. Another survey on elite adolescent athletes found that 23% of the Asian and 68% of the UK athletes used stretching after a training session [ 91 ]. Finally, a survey among collegiate athletic trainers in the USA found that 61% recommended static stretching to be included as a recovery method after exercise [ 1 ]. Surveys among coaches from other sports report similar results [ 2 , 3 , 5 , 137 ].

Stretching is usually performed to reduce muscle soreness and increase range of motion. Many practitioners also believe that stretching reduces the risk of injuries and improves performance [ 1 , 3 – 5 ]. Contrary to common belief, however, static stretching performed either before or after exercise does not reduce muscle soreness [ 41 , 138 ]. Although stretching can reduce muscle stiffness (when performed as constant-torque stretching [ 139 ]) and increase the range of motion [ 67 ], these effects are also not always in the athlete’s interest. Long-distance runners with a better running economy are (for example) actually less flexible, and increasing flexibility can potentially negatively affect running economy [ 72 , 140 ]. Finally, although static stretching may have some effects on strain injuries [ 141 ], an increasing body of research suggests that it has little to no effect on the prevention of degenerative injuries [ 140 ]. Therefore, although stretching is historically a widely practiced cool-down activity, it may not necessarily aid recovery from exercise.

Foam Rolling

Foam rolling has more recently also been incorporated in many cool-downs, although to a lesser extent than stretching. A small proportion (4%) of Asian and moderate proportion (38%) of UK elite adolescent athletes report using foam rolling after training [ 91 ]. Foam rolling is frequently performed to reduce muscle soreness and to attenuate the effects of exercise on the reduced range of motion. Indeed, foam rolling performed after exercise has been found to reduce delayed onset of muscle soreness, increase range of motion, and enhance sports performance during the next day [ 142 , 143 ]. For example, MacDonald et al. [ 142 ] found that the foam rolling group demonstrated less muscle soreness and better dynamic (but not passive) range of motion of the hamstrings and vertical jump performance. However, foam rolling also reduced evoked contractile properties during the next day. Similarly, Rey and co-workers [ 144 ] reported that 20 min of foam rolling following a soccer practice improved agility performance, the perception of recovery and reduced muscle soreness in professional soccer players. However, foam rolling did not significantly improve sit-and-reach performance or 5- and 10-m sprint performance. Therefore, foam rolling may facilitate recovery from exercise, but more research is needed.

Conclusions and Practical Applications

Although there are many proposed benefits of an active cool-down compared with a passive cool-down (Fig.  1 ), this review shows that only a few of these benefits are supported by research (Fig.  2 ). Most importantly, we have provided evidence that an active cool-down generally does not improve and may even negatively affect performance later during the same day when the time between successive training sessions or competitions is > 4 h. Similarly, an active cool-down has likely no substantial effects on next-day(s) sports performance, but can potentially enhance next-day(s) performance in some individuals (Table  2 ). With regard to the long-term effects, a cool-down does likely not prevent injuries, and preliminary evidence suggests that an active cool-down after every training sessions does not attenuate and may even enhance the long-term adaptive response.

Evidence heatmap showing the effects of an active cool-down on markers of psychophysiological recovery, sports performance, and long-term effects. Numbers represent the number of studies demonstrating a significant benefit (green), no significant difference or an inconclusive effect (blue), or significant harm (red) of an active cool-down on the variable of interest compared to a passive cool-down

Several psychophysiological mechanisms are believed to underlie the potential beneficial effects of an active cool-down. This review shows that an active cool-down does generally lead to a faster removal of lactate in blood, but the practical relevance of this findings is questionable, especially because lactate is not necessarily removed faster from muscle tissue and because lactate may not be the cause of metabolic acidosis. Furthermore, an active cool-down can partially prevent the depression of circulating immune cells counts after exercise. However, it is unknown whether this also leads to fewer infections and illnesses. An active cool-down can also result in a faster recovery of the cardiovascular and respiratory system after exercise, but it remains unknown whether this leads to a reduction in the number of post-exercise syncopes and cardiovascular complications. In contrast, an active cool-down generally does not significantly reduce delayed-onset muscle soreness or improve the recovery of indirect markers of muscle damage. It also does not significantly alter the recovery of the neuromuscular and contractile properties, improve range of motion, or attenuate musculotendinous stiffness following exercise, and may even interfere with glycogen resynthesis. Furthermore, an active cool-down does generally not significantly facilitate the recovery of hormonal concentrations, and it also does not affect measures of psychophysiological recovery. However, most individuals nevertheless perceive an active cool-down as more beneficial than a passive cool-down. The effectiveness of an active cool-down may differ depending on the individual preferences and beliefs; recovery interventions should therefore be individualized [ 28 , 30 ]. Some athletes may benefit more from an active cool-down, whereas others may prefer to perform no cool-down at all.

The mode, intensity, and duration of a cool-down and activity preceding the cool-down will likely influence the effectiveness of the cool-down on recovery and these effects may also differ between individuals. It is therefore difficult to recommend one optimal active cool-down protocol for all individuals in all situations. Some general guidelines can, however, be provided. An active cool-down should: (1) involve dynamic activities performed at a low to moderate metabolic intensity to increase blood flow, but prevent development of substantial additional fatigue; (2) involve low to moderate mechanical impact to prevent the development of (additional) muscular damage and delayed-onset muscle soreness; (3) be shorter than approximately 30 min to prevent substantial interference with glycogen resynthesis; and (4) involve exercise that is preferred by the individual athlete. Some evidence also suggests that an active cool-down should involve the same muscles as used during the preceding activity [ 145 ].

More research is required to investigate the differences between different active cool-down interventions (e.g., land-based vs. water-based active cool-downs), the effects of different exercise protocols that precede the cool-down, and the effect of active cool-downs in various populations (e.g., elderly). It is also important to consider that most studies have investigated the effects on untrained or recreationally trained individuals, because the detrimental effects of training are easier to induce (to show greater effects of recovery interventions). These findings may not necessarily transfer to better trained athletes. Finally, several studies have used protocols that are rarely used in daily practice and more research is required on practical active cool-downs and the effects of active cool-downs on endurance performance.

Acknowledgements

The authors would like to thank Björn Ekblom from the Swedish School of Sport and Health Sciences for his comments on a preliminary version of this manuscript, Will Hopkins from Victoria University for his suggestions on the statistical analysis of the data in Table 2, and Bianca Cattelini contracted through the Queensland Academy of Sport for her assistance with the infographic.

Author contributions

BVH conceived the study and wrote the first draft of the manuscript. JMP provided suggestions, revisions, and edits.

Compliance with ethical standards

Conflicts of interest.

Bas Van Hooren and Jonathan Peake declare that they have no conflicts of interest.

The Open Access fee was paid by Maastricht University. No other funding was received for this manuscript.

Why it's important to cool down after exercise, according to the science

Find out why it’s important to cool down after exercise, with the help of our experts

Why cooling down after exercise is important

How to properly cool down after a workout, cool down stretches to try.

Whether you’re lifting weights at the gym or coming back from a 10k run, factoring in a cool down after exercise is crucial to help prevent injury, ease delayed onset muscle soreness (DOMS) and stretch your muscles. 

Cooling down after exercise is just as important as warming up, helping the blood to keep flowing through the body and preventing unpleasant side effects, such as light headedness, that can come about when a sudden stop in exercise causes our blood pressure to drop.

While there are plenty of different ways you can cool down after exercise, stretching tends to be the most commonly used method. You can do this with no tools whatsoever, simply by holding each stretch for 10 to 30 seconds, or, if you really want to level up your cool-down routine you can incorporate one of the best foam rollers or best massage guns .

To find out more about why a cool-down routine is so important post-exercise, we spoke to our experts in sport and physiology, to find out why it’s so integral for recovery, the best way to cool down after a workout, and an example of the stretches we can incorporate into our routine.

Many of us know that warming up before exercise is a great way to prevent injury and improve blood flow, but your post-exercise cool-down session is just as vital. 

“To understand why cooling down after exercise is important, we must first understand what happens during exercise,” says Uzo Ehiogu, a Specialist Musculoskeletal Physiotherapist (MSK Rehabilitation) at the Royal Orthopedic Hospital Birmingham, UK. “During exercise, we subject the body to stress, which can affect both the muscular, connective tissues, neurological tissues, and bone.”

A former Royal Marines Commando, British Army officer and military parachutist, Uzo is a NHS clinical teaching fellow at the Royal Orthopaedic Hospital Birmingham and a Specialist Musculoskeletal Physiotherapist. 

Regardless of whether you do an intense or less intense workout, exercise imposes stress on your body, which, as Ehiogu explains, facilitates the degradation of the body’s tissues and physiology. 

“The cooling down process after exercise leads to the re-establishment of the body's ability to function and recover, and over a long period, this leads to an improvement in performance. However, most notably, cooling down is often associated with improvements in circulation. This consequently leads to the removal of metabolic byproducts after intense exercise and can facilitate a reduction in muscle and tendon stiffness.”

“After you have finished your main component of exercise, a short period of progressively slower and less demanding exercise can be beneficial as a part of the recovery process, such as yoga,” says Ehiogu. “This is beneficial when exercise is low in intensity and is designed to return your body back to its pre-exercise physiological state. 

It is also beneficial to include stretching exercises to help improve your flexibility . These exercises can be static stretching activities, which improve the primary muscle groups that you used when exercising. For example, if you were jogging, then the muscle groups such as the calf muscles, the quadriceps muscles, and the gluteal muscles would all be used. Engaging in static stretching exercises for these muscles to develop and maintain their flexibility would be beneficial to your recovery in the long run.

• Read more: What does stretching do to your body?

Stretching is a great way to keep DOMS at bay, bring down your heart rate, and lower your body temperature if you’ve worked up a sweat. Stretches can be both dynamic and static. The major difference between the two is that the former involves muscle movement, while the latter involves holding the movement for a period of anywhere between 30-60 seconds. Usually, a combination of both is best. A cool-down is equally important. Physiotherapist Phil Evans from Urban Body suggests the following poses

Urban Body’s lead physiotherapist, Phil Evans, has a private clinic in Solihull and was an official physio at this year’s Commonwealth Games, working with elite athletes. 

Child's pose

• Start on all fours (your hands and knees).
• Drop your buttocks back onto your heels.
• Stretch your hands forwards, dropping your head between your shoulders towards the floor. You will feel this stretch through your back and upper arms.
• Hold the stretch for 60-90 seconds without discomfort levels going above 4/10.

Pigeon pose

• Bring your right knee forward and get as much external rotation in your hip as you can.
• Lay your leg down on the mat and lower your chest down to the floor as far as you can. You will feel this stretch through your right buttock/hip.
• Repeat for your left hip.

This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or exercise regime.  

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Stacey Carter is a Freelance Health Writer who has written print features and digital content for titles such as Woman & Home, Natural Health, Women’s Health, Get The Gloss, and Stylist. You'll find her covering a wide variety of health-based topics, talking to leading figures in the fitness industry, and investigating the latest trends in wellness. When she’s not at her laptop, weekend hikes, testing out new recipes in the kitchen and LISS-style workouts are her favourite ways to switch off.

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Why Warming Up and Cooling Down is Important

Are you looking to start an exercise program to get back into shape and live a healthier lifestyle? An exercise routine may feel time consuming — but no matter what type of workout you choose , or how busy your schedule is, it’s critical that you don’t skip warming up before your workout, or cooling down afterwards.

You’d be surprised how many people decide they don’t need to warm up before working their core, or that it’s fine to skip their cool-down after jogging on the treadmill. In most cases, it’s not because people hate doing the warm up or cool-down, but because they want to save time.  After all, it is just the main part of the workout that counts, right?

Unfortunately, it’s not just the main part of your workout that matters — and the people who skip the processes before and after a workout may be doing more harm to their bodies than they realize.

Why Warming Up and Cooling Down Is So Important

A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise.

Warm up activities include light jogging, or cycling slowly on a bike. Warming up before exercise prepares your cardiovascular system for physical activity, by increasing the blood flow to your muscles, and raising the temperature of your body. It also helps to lower the risk of getting injured — when your muscles are adequately warmed up, the movements, stretches, and strain you put on them during your workout is less severe. This also minimizes muscle soreness.

Cooling down after your workout aims to gradually bring your heart rate and blood pressure to its normal level — the level it was at prior to exercising. During your workout, your heart rate has been pumping much higher than it does normally, and it’s important to ease it back down instead of abruptly stopping all motion. Cooling down also helps to regulate your blood flow, which is especially important for people who undertake endurance sports such as long distance running. To safely cool down, gradually reduce the pace of your exercise during the last 10 minutes of your session — for example, if you’re jogging, reduce your pace to a brisk walk for the last 10 minutes.

Benefits of Warming Up

• Improved Performance Warming up improves your athletic performance in the following ways:
• Improved Blood Flow — Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries. Your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to set your muscles up for a workout.
• Improved Oxygen Efficiency — When you do a warm-up exercise, oxygen is released from your blood more readily, and at higher temperatures. Your muscles demand higher amounts of oxygen while exercising, so it’s important to make this oxygen more available through a warm-up activity.
• Faster Muscle Contraction/Relaxation — Warming up with physical activity raises your body temperature, which in turn, improves your nerve transmission and muscle metabolism. The end result? Your muscles will perform faster and more efficiently.
• Injury Prevention Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you’re about to perform.
• Mental Preparation A side benefit of warming up is that your brain will become focused on your body and your physical activity as you go through the process. This focus will carry over into your training session to help you to improve your technique, coordination, and skill.

Benefits of Cooling Down

• Recovery After intense exercise, lactic acid builds up within your system, and it takes time for your body to clear it out. Cooling down exercises (such as stretches) can aid this process of releasing and removing lactic acid, helping to speed up your body’s recovery post-workout.
• Reducing DOMS (Delayed Onset Muscle Soreness) While muscle soreness is to be expected after exercise, a significant amount of DOMS is very uncomfortable, and can prevent you from exercising in the future. A study performed by California State University found that moderate intensity cycling after strength exercise helped to reduce DOMS. Cooling down after exercise helps to alleviate excessive muscle soreness, keeping you more comfortable and allowing your body to bounce back before your next workout.

What Happens If You Don’t Properly Warm Up and Cool Down?

Increased risk of injury.

Over 30% of injuries seen by sports medicine clinics are skeletal muscle injuries — which can be easily prevented by warming up and stretching.

Blood Pooling

If you stop exercising abruptly without cooling down, your muscles will suddenly stop contracting vigorously. This can cause blood to pool in the lower extremities of your body, leaving your blood without as much pressure to be pumped back to the heart and brain. As a result, you may dizzy and lightheaded, and you may even faint.

Increased Stress On Cardiovascular System

Warming up helps you to gradually increase your heart rate and breathing to a level that will be able to meet the demands of your workout. If you start exercising at a strenuous level without warming up first, you will place unnecessary stress on your heart and lungs.

A study was performed on 44 men to examine the effects of high intensity exercise on the heart. The subjects had to perform 10 to 15 seconds of intense exercise on a treadmill, without a warm-up. The results showed that 70% of subjects had abnormal ECG readings because of the inadequate oxygen supplied to the heart — in essence, their hearts weren’t ready to perform at the high rates required for the intense exercises.

The next time you feel like you can’t spare the extra 10 minutes to cool down after running, think carefully about the effect it will have on your body. Those 10 minutes certainly seem worth it when you consider that you’re helping prevent injuries to your body, improve your performance, and aid your post-workout recovery.

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Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response

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• Published: 16 April 2018
• Volume 48 , pages 1575–1595, ( 2018 )

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• Bas Van Hooren   ORCID: orcid.org/0000-0001-8163-693X 1 , 2 &
• Jonathan M. Peake 3 , 4  

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It is widely believed that an active cool-down is more effective for promoting post-exercise recovery than a passive cool-down involving no activity. However, research on this topic has never been synthesized and it therefore remains largely unknown whether this belief is correct. This review compares the effects of various types of active cool-downs with passive cool-downs on sports performance, injuries, long-term adaptive responses, and psychophysiological markers of post-exercise recovery. An active cool-down is largely ineffective with respect to enhancing same-day and next-day(s) sports performance, but some beneficial effects on next-day(s) performance have been reported. Active cool-downs do not appear to prevent injuries, and preliminary evidence suggests that performing an active cool-down on a regular basis does not attenuate the long-term adaptive response. Active cool-downs accelerate recovery of lactate in blood, but not necessarily in muscle tissue. Performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems. However, it is unknown whether this reduces the likelihood of post-exercise illnesses, syncope, and cardiovascular complications. Most evidence indicates that active cool-downs do not significantly reduce muscle soreness, or improve the recovery of indirect markers of muscle damage, neuromuscular contractile properties, musculotendinous stiffness, range of motion, systemic hormonal concentrations, or measures of psychological recovery. It can also interfere with muscle glycogen resynthesis. In summary, based on the empirical evidence currently available, active cool-downs are largely ineffective for improving most psychophysiological markers of post-exercise recovery, but may nevertheless offer some benefits compared with a passive cool-down.

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1 Introduction

It is widely assumed that promoting physiological and psychological recovery after exercise allows individuals to perform better during subsequent training sessions or competition, and lowers the risk of injuries. Various recovery interventions are therefore used to facilitate recovery after exercise. The best known and most widely used post-exercise recovery intervention is (arguably) the active cool-down, which is also known as an active recovery or warm-down. Several surveys show that many team sport players and athletes participating in individual sports regularly perform 5–15 min of low- to moderate-intensity exercises within approximately 1 h after their practice and competition to facilitate recovery [ 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8 ]. For example, a recent survey among collegiate athletic trainers in the USA found that 89% of the trainers recommended a cool-down, with 53% of these trainers recommending jogging as the preferred active cool-down method [ 1 ]. There is currently no formal definition of an active cool-down; here, we define it as an activity that involves voluntary, low- to moderate-intensity exercise or movement performed within 1 h after training and competition. Examples of active cool-down interventions and their suggested effects are shown in Fig.  1 . The effects of recovery interventions such as cold-water immersion [ 9 , 10 ], compression garments [ 11 , 12 ], and cryotherapy [ 13 , 14 ] have been reviewed extensively. By contrast, the active cool-down has never been thoroughly reviewed. It remains largely unknown whether an active cool-down offers any benefits compared with a passive cool-down (i.e., no cool-down), and thus whether it is an appropriate or effective recovery intervention.

Infographic of active cool-down interventions and their commonly proposed psychophysiological effects

The primary aim of this review is to synthesize the evidence as to whether an active cool-down enhances sports performance more effectively than a passive cool-down when performance is measured after approximately > 4 h after the initial exercise. This review also compares the physiological and psychological effects of an active cool-down to a passive cool-down, and discusses the effects of an active cool-down on injuries and the long-term adaptive responses to exercise training. The value of static stretching and foam rolling as cool-down interventions is briefly discussed in separate sections because these interventions are both frequently performed in combination with an active cool-down.

There are various passive cool-down interventions such as sitting rest, saunas, pneumatic leg compression, and electrostimulation (see Table  1 for an overview) [ 15 , 16 , 17 , 18 , 19 , 20 , 21 , 22 , 23 ]. However, most non-elite athletes do not have access to a sauna or equipment for the other interventions, and most practitioners also lack the necessary knowledge about how best to apply these interventions (partly because of a lack of evidence-based guidelines). Even elite team sport players do not always have access to these recovery interventions when they play away games [ 24 ]. In the current review, we have therefore only included studies that have compared an active cool-down with a passive cool-down that consists of sitting, lying, or standing (without walking). Active cool-downs that combine exercise with cold water immersion [ 25 ] are also excluded. We have also restricted the review to studies that have investigated the effects of performing an active cool-down within approximately 1 h after exercise, because findings from a recent survey suggest that this most closely replicates the cool-down procedure of many recreational and professional athletes [ 7 ]. Studies that have applied an active recovery for several days after exercise are only discussed if they have (1) applied the active recovery within 1 h after exercise (i.e., active cool-down) and (2) evaluated recovery before applying the active recovery on the next day. Finally, we primarily focus on how active cool-downs influence performance and psychophysiological variables during successive exercise sessions or competitions [i.e., approximately > 4 h after exercise, or during the next day(s)]. This type of recovery has also been referred to as ‘training recovery’ [ 26 ]. Studies that have investigated the effects of active recovery between bouts of exercise with relatively short rest periods (e.g., 20 min) are excluded from the review. As such, the findings of this review will be of primary interest to athletes and practitioners who regularly use an active cool-down to facilitate recovery between training sessions or competitions, but are interested in what evidence exists that supports the use of an active cool-down compared with a passive cool-down. Relevant studies have been searched in the electronic databases of Google Scholar and Pubmed using combinations of keywords and Booleans that included (cool-down OR active recovery OR warm-down) AND (sports performance OR recover OR recovery OR physiological OR physiology OR psychological OR psychology OR injury OR injuries OR long-term adaptive response OR adaptation). Forward citation and reference lists of relevant articles were examined, and databases with e-published ahead of print articles from relevant journals were searched to identify additional articles.

3 Effects on Sports Performance

In principle, better psychophysiological recovery following exercise may attenuate or prevent performance decrements—or even enhance performance—during a subsequent training session or competition [ 27 ]. The following sections discuss the effects of an active cool-down on measures of physical performance such as vertical jump height and sprint performance measured later during the same day or during the next day(s).

3.1 Same-Day Performance

Elite athletes often train or compete more than once a day, so recovery interventions between training sessions or events may help to restore exercise performance. This section only discusses studies that have investigated the effects of an active cool-down after at least 4 h of rest between training sessions or competitions to reflect the effects of an active cool-down on ‘training recovery’ [ 26 ].

Relatively few studies have investigated the benefits of active cool-downs on performance measured > 4 h after exercise, and these studies generally found trivial (statistically non-significant effects), and sometimes even small (non-significant) detrimental effects of an active cool-down on performance [ 15 , 28 , 29 , 30 ] (Table  2 ). For example, Tessitore et al. [ 28 ] compared a 20-min active cool-down (consisting of either land-based or water-based aerobic exercises and stretching) with a passive cool-down following a standardized soccer training in elite youth players. After a 4-h rest period, the athletes performed several anaerobic performance tests. Both active cool-down protocols had trivial to small (negative) non-significant effects on anaerobic performance, such as 10-m sprint time and vertical jump height. In a later study on futsal players, similar cool-down interventions also had trivial to small (negative) non-significant effects anaerobic sports performance measured 4.5 h after a friendly match compared with a passive cool-down [ 29 ]. Therefore, whereas active recovery generally does benefit sports performance when the time between successive performances is short (10–20 min) [ 31 , 32 , 33 , 34 , 35 ], the findings from the studies above indicate overall that an active cool-down does not improve sports performance later on the same day when time between successive performances is > 4 h and may even have small detrimental effects. However, more research on the effects of active cool-downs following others forms of exercise is needed.

3.2 Next-Day(s) Performance

Conflicting findings have been reported with regard to the effects of an active cool-down on next-day(s) performance, with some studies reporting small to moderate magnitude benefits of an active cool-down compared with a passive cool-down, and others reporting trivial effects or small decreases (Table  2 ) [ 25 , 30 , 39 , 40 , 41 , 42 , 43 , 44 , 45 , 46 , 47 , 48 , 49 ]. Most studies, however, report trivial effects, with some studies reporting beneficial effects and only a few studies reporting harmful effects. For example, a study on sport students found that an aqua cycling active cool-down had small to trivial effects on recovery of maximum voluntary isometric contraction (MVIC) force and muscular endurance at 24, 48, or 72 h post-exercise compared with a passive cool-down [ 45 ]. In contrast, in a group of female netball players, a 15-min active cool-down consisting of low-intensity running resulted in a moderate magnitude decrease of 20-m sprint time and a small decrease in vertical jump height 24 h after a simulated netball game compared with a passive cool-down [ 44 ]. Interestingly, a study on well-trained long-distance runners found that muscle power (as measured during a leg press movement) was likely higher 1 day after downhill running in the group that performed a water-based active cool-down compared with the group that performed a passive cool-down, while whole-body reaction time showed a small decrease [ 40 ]. Finally, a study on professional soccer players found that an active cool-down had a likely beneficial effect on countermovement jump performance 24 h after a standardized training session, while 20-m sprint and agility performance showed small harmful and trivial effects, respectively [ 50 ]. Overall, these conflicting findings may be related to the type of cool-down performed, the exercise that precedes the cool-down, the training experience of the individuals and the individual preferences and believes. It should be noted that all studies investigated high-intensity performances such as jumping and sprinting and more research is required on endurance performance.

4 Physiological Effects of an Active Cool-Down

An active cool-down is believed to have many physiological benefits compared with a passive cool-down, such as a faster recovery of heart rate, less muscle soreness, and more rapid reduction of metabolic by-products [ 7 ]. The evidence for these supposed physiological benefits is reviewed in the following sections.

4.1 Removal of Metabolic By-Products

High-intensity exercise can lead to an accumulation of metabolic by-products in muscle such as lactate, which has traditionally been associated with fatigue [ 51 ]. As a result, the rate at which the lactate concentration is reduced in blood—and to a lesser extent, muscle tissue—has frequently been used as an objective indicator of recovery from exercise. A large body of research has shown that a variety of low- to moderate-intensity active cool-down protocols are more effective than a passive cool-down for removing lactate from blood [ 52 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 , 61 , 62 , 63 , 64 , 65 , 66 , 67 , 68 , 69 ] and muscle tissue [ 58 , 64 ]. However, there are some conflicting findings, with some studies reporting no significant difference—and sometimes even a slower removal of lactate in blood [ 44 , 70 ] or muscle [ 66 , 68 ]—as a result of an active cool-down. Regardless, the functional benefit of faster lactate removal is debatable. For example, several studies found no significant difference between an active cool-down and a passive cool-down in the blood lactate concentration measured more than 20 min after exercise [ 45 , 67 ]. Blood lactate returns to resting levels after high-intensity exercise within approximately 20–120 min—even without any post-exercise activity [ 55 , 60 , 71 ]. Even elite athletes do not usually perform another training session within 90 min after the preceding session; faster removal of lactate by an active cool-down may therefore be largely irrelevant [ 72 ]. A decrease in blood lactate concentration may also not be an appropriate indicator of recovery following exercise [ 51 , 72 ]. Among those studies that have reported a faster removal of blood lactate following an active cool-down, subsequent exercise performance was not always improved [ 67 , 72 ].

Although it has traditionally been assumed that lactic acid production results in metabolic acidosis, it has been argued that lactate production coincides with cellular acidosis, but is not a direct cause of and even retards metabolic acidosis [ 73 ]. It is therefore important to consider the potential differential effects of an active cool-down on blood or muscle lactate removal and metabolic acidosis. An active cool-down results in a faster return of blood plasma pH and intramuscular pH to resting levels [ 64 , 74 ]. This effect may preserve neuromuscular function by reducing the effects of exercise-induced acidosis, which affects the functioning of glycolytic enzymes such as phosphorylase and phosphofructokinase. However, one study investigated the effects of an active and passive cool-down on pH levels up to 16 min after exercise [ 74 ], whereas the other study investigated pH levels until 80 min after exercise [ 64 ]. This latter study found no significant effect of an active cool-down on blood pH levels 80 min after exercise. The relevance of these findings for improved performance during a training session or competition later on the same day (i.e., > 4 h) or the next day(s) is therefore questionable.

In summary, compared with a passive cool-down, an active cool-down generally leads to a faster removal of blood lactate when the intensity of the exercise is low to moderate. However, the practical relevance of this effect is questionable. Lactate is not necessarily removed more rapidly from muscle tissue with an active cool-down. Finally, an active cool-down leads to a faster recovery of pH to resting levels.

4.2 Delayed-Onset Muscle Soreness

An active cool-down increases the blood flow to muscles and skin [ 58 , 75 ] (see Sect.  4.8 ). This increase in blood flow may reduce the accumulation of metabolic by-products and factors associated with muscle soreness (e.g., cyclo-oxygenase and glial cell line-derived neurotrophic factor [ 76 ]) and accelerate muscle repair and remodeling. Several studies have investigated whether an active cool-down does indeed attenuate delayed-onset muscle soreness. It should be noted, though, that some studies [ 40 , 45 , 48 , 77 , 78 ] used exercise protocols that induce severe delayed-onset muscle soreness, but are seldom used in everyday athletic training. Therefore, the findings of these studies do not necessarily apply to ‘normal’ training sessions that induce less delayed-onset muscle soreness.

Most studies among both recreationally active individuals and professional athletes have found no significant effect of an active cool-down on delayed-onset muscle soreness or tenderness at different times following exercise (i.e., ranging from immediately after exercise up to 96 h after exercise) compared with a passive cool-down [ 15 , 25 , 29 , 40 , 41 , 45 , 46 , 48 , 49 , 77 , 78 , 79 , 80 ]. For example, Law and Herbert [ 77 ] compared the effects of an active cool-down consisting of uphill walking versus a passive cool-down on delayed-onset muscle soreness in healthy adults following backwards downhill walking on an incline treadmill (to induce muscle damage). The active cool-down did not significantly reduce delayed-onset muscle soreness or tenderness at 10 min, 24, 48 or 72 h following exercise. Interestingly, a study on netball players found that an active cool-down consisting of low-intensity running after a simulated netball match actually resulted in greater muscle soreness immediately after the active cool-down compared with a passive cool-down, but there was no significant difference 24 h after the match [ 44 ]. The running cool-down itself may have caused extra muscle damage, resulting in the higher rating of muscle soreness immediately after the cool-down. Higher impact weight-bearing cool-down activities such as running may therefore exacerbate delayed-onset muscle soreness immediately after exercise, but more research is required to substantiate this notion.

In contrast with the studies above, another study involving young professional soccer players reported that the mean subjective rating of muscle soreness was significantly lower 4–5 h after an active cool-down consisting of low-intensity exercises such as jogging compared with a passive cool-down [ 28 ]. Interestingly, there was no significant difference in muscle soreness compared with a passive cool-down when these same exercises were performed in water, suggesting that any hydrostatic effects of water immersion did not reduce muscle soreness. Similarly, a study on world-class BMX riders found that an active cool-down consisting of 2 × 5 min of cycling at 70% of the maximum aerobic power reduced muscle soreness during the next day when compared with a passive cool-down [ 47 ]. It could be argued that these conflicting findings are related to differences in the physical fitness of the individuals. For example, the netball players were not as highly trained as the soccer players and BMX riders. For non-elite athletes, an active cool-down therefore generally has no effect on delayed-onset muscle soreness, whereas it may have a beneficial effect for better trained individuals. However, other studies among well-trained individuals have also reported no beneficial effects of active cool-down on delayed-onset muscle soreness [ 29 , 41 , 80 ], while a study among student soccer players reported beneficial effects of an active cool-down combined with stretching and a ‘leg shake down’ on muscle soreness [ 42 ]. These findings suggest that other factors such as the intensity and duration of the exercise and cool-down, and the timing of soreness assessment may also influence the effectiveness. In summary, these findings indicate that an active cool-down is generally not effective for reducing delayed-onset muscle soreness following exercise.

4.3 Indirect Markers of Muscle Damage

The perception of muscle soreness does not necessary reflect actual muscle damage [ 81 , 82 ]. Therefore, even though an active cool-down is generally not effective for reducing delayed-onset muscle soreness, it may have beneficial effects on other markers of muscle damage.

Studies that have investigated the effects of an active cool-down on indirect markers of muscle damage from immediately after exercise up to 84 h after exercise have reported conflicting findings. Two studies observed significantly faster recovery of these markers as a result of an active cool-down [ 70 , 83 ], whereas three other studies found no significant difference [ 40 , 45 , 84 ]. For example, Gill et al. [ 83 ] reported a significantly faster recovery of creatine kinase activity in interstitial fluid in elite rugby players between 1 and 4 days after a rugby match combined with a cycling-based active cool-down compared with a passive cool-down. By contrast, a study comparing an aqua-cycling active cool-down and a passive cool-down in sport students found no significant difference in serum creatine kinase and lactate dehydrogenase activity, or myoglobin concentrations at 4, 24, 48, or 72 h after exercise [ 45 ]. These conflicting findings may be related to differences in the severity of muscle damage induced by exercise, the individual markers of muscle damage, and the type of cool-down protocol. It should be noted that frequently used indirect markers of muscle damage (e.g., creatine kinase activity) may not accurately reflect actual muscle damage [ 85 , 86 , 87 , 88 ]. Malm et al. [ 85 ] suggested that serum creatine kinase activity is more related to muscle adaptation than to muscle damage. Therefore, it is debatable whether a faster recovery of these indirect markers accurately reflects enhanced recovery.

Measures of strength and power are also frequently used as indirect markers of muscle damage. A study on untrained females found no significant effect of an active cool-down consisting of upper body ergometry on the recovery of the MVIC and peak torque 24 h after eccentric exercise of the elbow flexors [ 48 ]. Similar results were found in other studies on sport science students [ 45 ], physically active men [ 43 ], and healthy men [ 49 ]. However, most studies usually reported a slightly (non-significant) better recovery compared with the passive cool-down group (Table  2 ).

In summary, there are conflicting findings with regard to the effects of an active cool-down on indirect markers of muscle damage, with most studies reporting no significant beneficial effect of an active cool-down. Moreover, the relation of some of these markers with actual muscle damage is questionable—that is, a faster recovery of these markers does not necessarily correspond to a faster reduction in actual muscle damage.

4.4 Neuromuscular Function and Contractile Properties

High-intensity exercise can induce central and peripheral fatigue, which may impair exercise performance during subsequent training or competition. Compared with a passive cool-down, Lattier et al. [ 89 ] did not find a significant effect of an active cool-down consisting of 20 min of running on the recovery of neuromuscular function (e.g., central activation, twitch mechanical, and M-wave characteristics) up to 65 min after high-intensity exercise. Similarly, a study on professional soccer players found no significant effect of an active cool-down consisting of combined low-intensity running and static stretching on muscular contractile properties such as biceps femoris contraction time and maximal radial displacement time (as measured by tensiomyography) 24 h after exercise [ 80 ]. Finally, an active cool-down consisting of aqua exercises also did not significantly affect whole-body reaction time, muscle contraction time or nerve reaction time in long-distance runners 24 h after exercise [ 40 ].

In summary, these findings indicate that an active cool-down does not significantly affect the recovery of neuromuscular function or contractile properties. However, in all studies there were generally small but non-significant positive effects of the active cool-down recovery on the recovery of neuromuscular function and contractile properties.

4.5 Stiffness and Range of Motion

Damage to musculotendinous tissue as a result of exercise—specifically eccentric exercise—can increase the stiffness of the musculotendinous unit. This stiffness can persist for several days following exercise [ 90 ]. The increased passive musculotendinous stiffness can reduce the range of motion during subsequent training or competition [ 90 ], and this may impair performance. Researchers and trainers frequently use perceived flexibility and measures of flexibility such as the sit-and-reach test to assess recovery [ 91 ]. Another common belief for using an active cool-down is that it attenuates the decrease in range of motion [ 7 ] and increase in musculotendinous stiffness following exercise.

The scientific evidence available suggests that an active cool-down does not significantly attenuate the decrease in range of motion and perceived physical flexibility, or attenuate the increase in musculotendinous stiffness up to 72 h after exercise [ 25 , 40 , 41 , 45 , 50 , 67 , 92 ]. Takahashi et al. [ 40 ] found that an active cool-down consisting of 30 min of water exercises did not significantly affect sit-and-reach score, ankle range of motion, stride length, or calf and thigh musculotendinous stiffness measured 1 day after 3 × 5 min of downhill running. Similarly, a study among professional soccer players found no significant effect of an active cool-down consisting of 12 min submaximal running combined with 8 min of static stretching on lower limb flexibility 24 h after a standardized training program (consisting of 15 min of maximal intensity intermittent exercises and a 30 min of specific aerobic endurance drill) [ 50 ].

In summary, these findings indicate that an active cool-down does not attenuate the decrease in range of motion or the increase in musculotendinous stiffness following exercise.

4.6 Muscle Glycogen Resynthesis

High-intensity exercise can deplete muscle glycogen storage, and this can impair subsequent high-intensity exercise performance up to 24 h post-exercise [ 93 ]. Strategies that enhance the resynthesis of glycogen may therefore attenuate the decrease in performance and even enhance performance. Athletes often consume carbohydrates after exercise. An active cool-down may theoretically enhance glycogen resynthesis, because an increased blood flow and elevated muscle temperature could increase glucose delivery to muscle tissue [ 94 ], while muscle contraction may increase the expression of the GLUT-4 glucose transporter. However, studies have found either no significant difference in the rate of glycogen resynthesis between an active cool-down and passive cool-down [ 58 , 66 , 95 ], or less glycogen resynthesis during an active cool-down [ 64 , 68 , 96 , 97 , 98 ]. During the active cool-down, these studies provided no carbohydrate [ 58 , 64 , 66 , 68 , 95 ], less carbohydrate [ 96 ], or more carbohydrate [ 97 , 98 ] than what is recommended (1.2 g/kg/h [ 99 ]) for restoring muscle glycogen. Therefore, these findings suggest that an active cool-down may interfere with muscle glycogen resynthesis, particularly within type I muscle fibers [ 64 ], because these fibers are preferentially recruited during a low- to moderate-intensity active cool-down. Although this effect may be beneficial to enhance cellular responses and adaptation during a subsequent low- to moderate- intensity training (i.e., ‘train low’ [ 100 ]), it may also decrease performance during high-intensity training or competition. It should be noted that several studies applied active cool-downs for a duration that is rarely used in daily practice (e.g., 45 min up to 4 h) [ 64 , 66 , 96 , 97 , 98 ]. For example, Kuipers et al. compared glycogen resynthesis between a passive cool-down and an active cool-down in which participants cycled for 2.5 h at 40% of their maximum workload [ 97 ], or 3 h at 40% of their maximum workload [ 64 , 66 , 96 , 98 ]. In contrast, studies that reported no significant (but also lower) difference in the rate of glycogen resynthesis between an active cool-down and passive cool-down usually applied shorter active cool-down durations (i.e., 10, 15, and 45 min [ 58 , 66 , 95 ]), suggesting that shorter active cool downs interfere less with glycogen resynthesis.

4.7 Recovery of the Immune System

During the recovery period from high-intensity or prolonged exercise, there can be a temporary depression of the immune system (also referred to as an ‘open window’) during which microbial agents such as viruses have an increased chance to cause an infection or illness [ 101 ]. A faster recovery of the immune system following exercise can potentially reduce the chance of upper respiratory illnesses. A small number of studies have investigated the effects of an active cool-down on the recovery of the immune system up to 72 h after exercise.

Wigernaes et al. [ 70 , 102 ] found that an active cool-down largely prevented the fall in white blood cell count immediately after exercise compared with a passive cool-down. However, there was no significant difference 120 min after the exercise [ 70 ]. Similarly, two other studies reported no significant difference between an active cool-down and passive cool-down on immune system markers 24 h after a soccer [ 103 ] and rugby match [ 84 ].

In summary, these findings suggest that an active cool-down may partially prevent the depression of circulating immune cell counts immediately after exercise, but this effect is probably negligible > 2 h after exercise. No studies have investigated the effects of regular active cool-downs, so it remains unknown whether this leads to fewer illnesses.

4.8 Cardiovascular and Respiratory Variables

The cardiovascular and respiratory systems are highly active during exercise to supply the exercising muscles with blood and oxygen. These systems do not immediately return to resting levels after exercise, but remain activated for a considerable amount of time. For example, heart rate remains slightly elevated above resting heart rate for a relatively long time after exercise, with the exact period dependent on the intensity and duration of the exercise [ 104 ]. An active cool-down is frequently performed in an attempt to restore normal activity of these systems after exercise [ 7 ].

In a comparison between a passive cool-down and two cycling-based active cool-down protocols, Takahashi and Miyamoto [ 104 ] found that heart rate initially recovered in a nearly identical way, but 10 min after the exercise (3 min after the active cool-down), heart rate was significantly lower for the active cool-down interventions. A later study confirmed these findings, and suggested that this response to active cool-down reflected a faster restoration of vagal and sympathetic tone [ 105 ]. In one additional subject, it was shown that the heart rate following a passive cool-down was still higher 30 min after exercise than the resting heart rate, whereas it had returned to resting levels after the active cool-down [ 104 ]. By contrast, other studies found a slower heart rate recovery during an active cool-down compared with a passive cool-down. Nevertheless, these studies only monitored the heart rate for 60 s [ 106 ] or 5 min [ 107 , 108 ] after exercise, and the practical relevance of these findings with regard to ‘training recovery’ is therefore limited.

An active cool-down has also been reported to lead to a faster recovery of respiratory variables such as minute expiratory ventilation, although this primarily occurred during the initial 20 s of the cool-down [ 109 ]. Other studies found a lower breathing frequency (non-significant) after an active cool-down [ 105 ] and a faster recovery of oxygen debt during an active cool-down [ 55 ].

Finally, the period right after exercise can be considered as a vulnerable period during which individuals can experience post-exercise syncope, with symptoms such as lightheadedness, tunnel vision, and blurred vision [ 110 ]. In severe circumstances, individuals may lose consciousness completely during this post-exercise period. It has been suggested that an active cool-down may prevent post-exercise syncope and cardiovascular complications by: (1) increasing blood flow to the heart and brain due to the contractions of the muscles [ 108 , 110 ], (2) decreasing blood pooling in the lower extremities [ 104 ], and (3) theoretically preventing an increase in the partial pressure of arterial carbon dioxide [ 111 ]. Indeed, an active cool-down has been reported to result in a higher blood flow to the legs [ 58 , 104 ] and forearm [ 75 ], but whether these effects prevent post-exercise syncope and cardiovascular complications remains unknown.

In summary, these findings suggest that an active cool-down may result in a faster recovery of the cardiovascular and respiratory system after exercise. However, it is unknown whether this also leads to a reduction in the incidence of post-exercise syncope and cardiovascular complications.

4.9 Sweat Rate and Thermoregulation

Similar to the cardiovascular and respiratory systems, muscle and core temperature can remain elevated above resting levels up to 90 min after exercise. Sweat rate is higher after exercise to reduce the core temperature to resting levels [ 112 ]. Although an active cool-down on a stationary bike results in a higher sweat rate compared with a passive cool-down, core temperature is not lower even after 30 min of active cool-down [ 65 , 75 , 113 , 114 , 115 , 116 ]. Therefore, an active cool-down performed on a stationary bike does not result in a faster recovery of core temperature compared to a passive cool-down. Whether an active cool-down performed while moving (e.g., running outside during which sweat may evaporate faster compared with stationary biking) results in a faster recovery of core temperature compared with a passive cool-down requires further investigation.

4.10 Hormone Concentrations

It has been proposed that the rate at which hormone concentrations return to resting levels can be used to characterize physiological stress [ 43 ] and psychological recovery [ 29 ]. The findings of four studies suggest that an active cool-down does not facilitate the recovery of hormone concentrations compared with a passive cool-down [ 29 , 43 , 64 , 102 ]. A study on well-trained futsal players, for example, found no significant effect of an active cool-down on hormone concentrations measured 5 h after a futsal game or measured the next morning [ 29 ]. An active cool-down consisting of uphill treadmill running actually resulted in a slower acute restoration of plasma adrenaline, noradrenaline and cortisol concentrations compared with a passive cool-down [ 102 ]. However, from 30 min post-exercise onwards, there were no significant differences in the hormone concentrations. The relevance of this finding is therefore questionable. A later study reported similar findings, with the hormonal concentrations returning more slowly to resting levels compared with a passive cool-down, but there was no significant difference beyond 30 min post-exercise [ 64 ]. Finally, Taipale et al. [ 43 ] reported that an active cool-down consisting of 10 × 10 repetitions of leg press at 30% of the 1 repetition maximum did not result in significant between-group differences for several hormonal concentrations during the next morning.

In summary, these findings suggest that an active cool-down may result in a slower recovery of hormone concentrations immediately after exercise, but does not significantly affect the recovery of hormonal concentrations beyond 30 min post-exercise compared with a passive cool-down. In support of this, plasma concentrations for several hormones have been reported to return to resting levels within 60–120 min post-exercise even with a passive cool-down [ 117 ].

4.11 Mood State, Self-Perception, and Sleep

Most research has investigated the physiological effects of an active cool-down and a passive cool-down, yet psychological effects are intimately linked to the physiological effects, and are also of major importance for performance. A recent systematic review even proposed that subjective measures of well-being better reflect training loads than do objective measures [ 118 ]. Therefore, the psychological effects of an active cool-down are also important to consider in relation to recovery.

Most studies have not reported any significant effect of an active cool-down on measures of psychological recovery such as the score on the Profile of Mood States (POMS) or rest-Q sport questionnaire. Nevertheless, the participants usually perceived an active cool-down as more beneficial than a passive cool-down [ 15 , 25 , 29 , 30 , 39 , 41 , 46 , 47 , 67 , 119 ]. For example, a study among well-trained futsal players reported that the players perceived the active cool-down consisting of low-intensity exercises on land and especially the active cool-down consisting of water-based exercises as more beneficial than a passive cool-down—even though there was no significant effect on the recovery-stress state and the amount of sleep [ 29 ]. Another study among military men also did not demonstrate any significant effect of an active cool-down consisting of water exercises on sleep, rest-recovery score or rating of perceived exertion during submaximal exercise after a 6-h rest period [ 15 ]. However, the participants in this study did rate the water-based active cool-down as more beneficial than the passive cool-down. Interestingly, a study on sport students found no significant difference between a passive cool-down and an aqua-cycling active cool-down for perceived physical state 4, 24, 48, or 72 h after performing 300 countermovement jumps, but the perceived physical fitness and energy were slightly lower 24 h after the active cool-down [ 45 ]. Similarly, a study on recreational netball players reported that rating of perceived exertion was significantly higher following a 15-min running-based active cool-down compared with a passive cool-down [ 44 ]. These findings possibly reflect the greater energy expenditure associated with an active cool-down versus a passive cool-down. By contrast, a study among 15 rugby players found that the ‘tension’ score on the POMS questionnaire was significantly lower two days after a rugby match in the group that performed a 1-h active cool-down once a day compared with another group that performed a passive cool-down [ 84 ]. However, there was no significant effect on any of the other POMS scores, and no significant difference on the day after the match, when only one active cool-down session was performed. These findings imply that an active cool-down can potentially interfere with psychological recovery in untrained or recreationally trained individuals, whereas it likely has no (or a slight) positive effect on psychological recovery in better trained individuals. In support of this, even though most individuals perceive an active cool-down as more beneficial, some (recreationally active) individuals may perceive it as ‘more exercise’ or increasing stiffness [ 25 ]. This may explain why elite rugby players rated an active cool-down as more effective than amateur rugby players in a recent survey [ 6 ].

In summary, an active cool-down generally does not substantially influence measures of psychological recovery after exercise, but most individuals nevertheless perceive an active cool-down as more beneficial than a passive cool-down. Reasons reported for doing an active cool-down include relaxation, socializing and time to reflect on the training or match [ 7 ]. Not all of these aspects are specifically assessed with the POMS and rest-Q. Therefore, it is debatable whether questionnaires such as the POMS and rest-Q sport do adequately assess psychological recovery. However, the perceived benefit could also reflect a placebo effect, whereby individuals believe that the active cool-down is more beneficial than a passive cool-down due to the popularity in society and its proposed benefits. Cook and Beaven [ 27 ] for example found a correlation between the perception of the effectiveness of a recovery modality and subsequent performance that was of similar magnitude to the correlation observed between physiological recovery and performance, suggesting that the perception of a recovery modality can also have a major influence on its effects.

4.12 Long-Term Effects of an Active Cool-Down

All studies discussed so far have investigated the acute or short-term (< 1 week) effects of an active cool-down and a passive cool-down. In the following two sections we discuss the long-term effects of an active cool-down on injuries and the adaptive response.

4.13 Injury Prevention

An active cool-down can theoretically reduce the risk of injuries during a subsequent training session, because a better recovery may result in less neuromuscular fatigue (see small, non-significant positive effects in Sect.  4.4 ) and thereby decrease injury risk. Only a few studies have investigated the effects of an active cool-down on injuries, and this has usually been investigated in combination with stretching and a warm-up. In three prospective cohort studies on runners, regular use of a cool-down did not significantly reduce the incidence of running injuries [ 120 , 121 , 122 ]. In another prospective study on runners, a health education intervention program consisting of a warm-up, cool-down, and stretching exercises also did not significantly reduce the incidence of running injuries [ 123 ]. However, a potential confounder in this study was that most participants in the control group also already performed these practices of their own volition. Finally, performing a regular cool-down after exercise was also not significantly associated with a reduction in injuries among triathletes [ 124 ] or with finishing a marathon versus not finishing a marathon in recreational runners [ 125 ]. In contrast with the evidence from the studies above, a study on dance aerobics instructors found a significant association between the duration of the cool-down and the number of injuries. Specifically, the group performing a 15-min cool-down showed a lower injury rate than the 5- and 10-min cool-down groups [ 126 ], but no control group was included for comparison. Therefore, a cool-down generally does not affect injury rates, although more research is required to investigate the effects of the type of cool-down, its duration, and the type of sport.

4.14 Long-Term Adaptive Response

Exercise stimulates the release of various biochemical messengers that activate signaling pathways, which in turn regulate molecular gene expression that elicits an adaptive response [ 100 ]. Some recovery interventions such as antioxidant supplementation, nonsteroidal anti-inflammatory drugs, and cold-water immersion can influence signaling pathways, thereby attenuating the long-term adaptive response to exercise [ 100 , 127 , 128 ]. For example, several studies have shown that cold-water immersion after each training session reduces blood flow and influences signaling pathways, thereby leading to reduced gains in muscular strength and endurance compared to an active cool-down or passive cool-down [ 129 , 130 , 131 , 132 , 133 ]. Similarly, chronic intake of some antioxidants can also have a harmful effect on mitochondrial biogenesis and performance [ 100 , 127 , 134 ]. Preliminary evidence suggests that an active cool-down consisting of 15 min moderate-intensity jogging does not attenuate the long-term adaptive response in well-trained intermittent sport athletes [ 135 ]. Interestingly, the group that regularly performed an active-cool down after training even obtained a higher anaerobic lactate threshold after 4 weeks of training compared with the passive cool-down group. This could be related to the extra training volume completed during an active cool-down. However, conflicting evidence for the attenuating effects of other recovery modalities such as cold-water immersion has been reported [ 136 ], and more research investigating the effects of an active cool-down on the long-term adaptive response with other exercise modalities (e.g., following strength training and using swimming or cycling during the active cool-down) and populations (e.g., untrained individuals, elderly) is therefore required.

5 Combination with Other Recovery Interventions

This review has focused on the effects of an active cool-down consisting of low-intensity exercises such as cycling or running on measures of sports performance, psychophysiological recovery, injuries, and the long-term adaptive response. However, most individuals usually perform a combination of recovery interventions, and this combination may have different effects than an active cool-down in isolation. Two recovery interventions that are frequently performed in combination with an active cool-down are stretching and, more recently, foam rolling. The effects of these cool-down interventions are briefly discussed in the following sections.

5.1 Static Stretching

Stretching—especially static stretching—is frequently incorporated in an (active) cool-down [ 15 , 28 , 29 , 42 ] (Table  2 ). For example, a study among recreational marathon runners reported that 64% of the runners performed stretching after training [ 122 ]. Another survey on elite adolescent athletes found that 23% of the Asian and 68% of the UK athletes used stretching after a training session [ 91 ]. Finally, a survey among collegiate athletic trainers in the USA found that 61% recommended static stretching to be included as a recovery method after exercise [ 1 ]. Surveys among coaches from other sports report similar results [ 2 , 3 , 5 , 137 ].

Stretching is usually performed to reduce muscle soreness and increase range of motion. Many practitioners also believe that stretching reduces the risk of injuries and improves performance [ 1 , 3 , 4 , 5 ]. Contrary to common belief, however, static stretching performed either before or after exercise does not reduce muscle soreness [ 41 , 138 ]. Although stretching can reduce muscle stiffness (when performed as constant-torque stretching [ 139 ]) and increase the range of motion [ 67 ], these effects are also not always in the athlete’s interest. Long-distance runners with a better running economy are (for example) actually less flexible, and increasing flexibility can potentially negatively affect running economy [ 72 , 140 ]. Finally, although static stretching may have some effects on strain injuries [ 141 ], an increasing body of research suggests that it has little to no effect on the prevention of degenerative injuries [ 140 ]. Therefore, although stretching is historically a widely practiced cool-down activity, it may not necessarily aid recovery from exercise.

5.2 Foam Rolling

Foam rolling has more recently also been incorporated in many cool-downs, although to a lesser extent than stretching. A small proportion (4%) of Asian and moderate proportion (38%) of UK elite adolescent athletes report using foam rolling after training [ 91 ]. Foam rolling is frequently performed to reduce muscle soreness and to attenuate the effects of exercise on the reduced range of motion. Indeed, foam rolling performed after exercise has been found to reduce delayed onset of muscle soreness, increase range of motion, and enhance sports performance during the next day [ 142 , 143 ]. For example, MacDonald et al. [ 142 ] found that the foam rolling group demonstrated less muscle soreness and better dynamic (but not passive) range of motion of the hamstrings and vertical jump performance. However, foam rolling also reduced evoked contractile properties during the next day. Similarly, Rey and co-workers [ 144 ] reported that 20 min of foam rolling following a soccer practice improved agility performance, the perception of recovery and reduced muscle soreness in professional soccer players. However, foam rolling did not significantly improve sit-and-reach performance or 5- and 10-m sprint performance. Therefore, foam rolling may facilitate recovery from exercise, but more research is needed.

6 Conclusions and Practical Applications

Although there are many proposed benefits of an active cool-down compared with a passive cool-down (Fig.  1 ), this review shows that only a few of these benefits are supported by research (Fig.  2 ). Most importantly, we have provided evidence that an active cool-down generally does not improve and may even negatively affect performance later during the same day when the time between successive training sessions or competitions is > 4 h. Similarly, an active cool-down has likely no substantial effects on next-day(s) sports performance, but can potentially enhance next-day(s) performance in some individuals (Table  2 ). With regard to the long-term effects, a cool-down does likely not prevent injuries, and preliminary evidence suggests that an active cool-down after every training sessions does not attenuate and may even enhance the long-term adaptive response.

Evidence heatmap showing the effects of an active cool-down on markers of psychophysiological recovery, sports performance, and long-term effects. Numbers represent the number of studies demonstrating a significant benefit (green), no significant difference or an inconclusive effect (blue), or significant harm (red) of an active cool-down on the variable of interest compared to a passive cool-down

Several psychophysiological mechanisms are believed to underlie the potential beneficial effects of an active cool-down. This review shows that an active cool-down does generally lead to a faster removal of lactate in blood, but the practical relevance of this findings is questionable, especially because lactate is not necessarily removed faster from muscle tissue and because lactate may not be the cause of metabolic acidosis. Furthermore, an active cool-down can partially prevent the depression of circulating immune cells counts after exercise. However, it is unknown whether this also leads to fewer infections and illnesses. An active cool-down can also result in a faster recovery of the cardiovascular and respiratory system after exercise, but it remains unknown whether this leads to a reduction in the number of post-exercise syncopes and cardiovascular complications. In contrast, an active cool-down generally does not significantly reduce delayed-onset muscle soreness or improve the recovery of indirect markers of muscle damage. It also does not significantly alter the recovery of the neuromuscular and contractile properties, improve range of motion, or attenuate musculotendinous stiffness following exercise, and may even interfere with glycogen resynthesis. Furthermore, an active cool-down does generally not significantly facilitate the recovery of hormonal concentrations, and it also does not affect measures of psychophysiological recovery. However, most individuals nevertheless perceive an active cool-down as more beneficial than a passive cool-down. The effectiveness of an active cool-down may differ depending on the individual preferences and beliefs; recovery interventions should therefore be individualized [ 28 , 30 ]. Some athletes may benefit more from an active cool-down, whereas others may prefer to perform no cool-down at all.

The mode, intensity, and duration of a cool-down and activity preceding the cool-down will likely influence the effectiveness of the cool-down on recovery and these effects may also differ between individuals. It is therefore difficult to recommend one optimal active cool-down protocol for all individuals in all situations. Some general guidelines can, however, be provided. An active cool-down should: (1) involve dynamic activities performed at a low to moderate metabolic intensity to increase blood flow, but prevent development of substantial additional fatigue; (2) involve low to moderate mechanical impact to prevent the development of (additional) muscular damage and delayed-onset muscle soreness; (3) be shorter than approximately 30 min to prevent substantial interference with glycogen resynthesis; and (4) involve exercise that is preferred by the individual athlete. Some evidence also suggests that an active cool-down should involve the same muscles as used during the preceding activity [ 145 ].

More research is required to investigate the differences between different active cool-down interventions (e.g., land-based vs. water-based active cool-downs), the effects of different exercise protocols that precede the cool-down, and the effect of active cool-downs in various populations (e.g., elderly). It is also important to consider that most studies have investigated the effects on untrained or recreationally trained individuals, because the detrimental effects of training are easier to induce (to show greater effects of recovery interventions). These findings may not necessarily transfer to better trained athletes. Finally, several studies have used protocols that are rarely used in daily practice and more research is required on practical active cool-downs and the effects of active cool-downs on endurance performance.

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Acknowledgements

The authors would like to thank Björn Ekblom from the Swedish School of Sport and Health Sciences for his comments on a preliminary version of this manuscript, Will Hopkins from Victoria University for his suggestions on the statistical analysis of the data in Table 2, and Bianca Cattelini contracted through the Queensland Academy of Sport for her assistance with the infographic.

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Van Hooren, B., Peake, J.M. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med 48 , 1575–1595 (2018). https://doi.org/10.1007/s40279-018-0916-2

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What Is a Cooldown?

Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy.

Verywell / Ryan Kelly

Frequently Asked Questions

• Next in Workout Recovery Guide Why You Need Rest and Recovery After Exercise

A cool down is an important part of any good workout. It is an opportunity for you to reduce your intensity, bring down your heart rate, and relax your muscles from working out in a tensed state.

What's more, the cooldown does not need to take up a long period of time. Five to 10 minutes is all you need to reduce heavy breathing and mitigate challenging recovery issues. Here is what you need to know about cooldowns and how to incorporate them into your next workout.

What Is a Cooldown? 

A cooldown is designed to promote recovery and return the body to a pre-exercise or pre-workout level. This can be accomplished in a variety of different ways. You can walk or jog, stretch, or even engage in mindfulness to help your body relax and recover. Whether physical or mental activities—or a combination of both—a cooldown helps you recover mentally and physically after physical activity or exercise.

Benefits of Cooldowns

The cooldown offers a number of benefits including helping you recover faster from your workout. Here are a few of the benefits of incorporating a cooldown into your workout regimen.

Delayed Onset Muscle Soreness

Have you ever gotten the sorest from a workout two days after you exercised? You would think that feeling sore would be an immediate after effect. But that is not always the case, and this phenomenon has a name: delayed onset muscle soreness. The worst pain often comes 24 to 48 hours after exercise due to microtears in your muscle fibers that hang around for a while.

In a study on the effects of warmups and cooldowns, researchers mentioned that aerobic cooldowns could reduce delayed onset muscle soreness by increasing circulation and removal of waste in the exercised muscles. Using a heated blanket after your cooldown can further increase circulation and aid in muscle recovery.

According to the American Council on Exercise (ACE), lactic acid can accumulate throughout the body (especially after an intense workout session). To help clear out some of this acid, 10 minutes of light exercise (such as walking) coupled with static stretching can "buffer" this out. A cooldown can prepare your body for your next physical activity, making your recovery faster than if you skipped a cooldown.

Increases Flexibility

When your muscles are warm after exercise, this is a valuable time to conduct a stretching routine as your warmed-up muscles can bend farther than usual. This can help increase your flexibility, which in turn, increases your fitness level. Stretching also improves your range of motion and your ability to move around throughout the day as you conduct regular everyday activities.

Improves Your Mental State

Exercise increases endorphins and cooling down can help keep those good vibes going by bringing your body back to center. According to ACE, a cooldown allows your body to slowly return to a resting state. A cooldown allows you to take full advantage of the relaxed and euphoric effect that these neurochemicals have on your body, they say.

Helps You Reach Fitness Goals

By recovering faster, you can get back to following your training schedule. Whether you want to run faster, participate in a race, or do 10 pushups without stopping, taking 10 minutes to cooldown can be the change you need to stick to your goals instead of skipping a workout due to fatigue and soreness.

Risks of Not Doing a Cooldown

After you finish a hard workout, it can be particularly tempting to either hop in the car and head home or collapse on the couch if you work out at home. But taking a few minutes to cool down after exercise is an important part of your recovery and is a step that should not be skipped.

Negative Health Effects

Although most people will not experience too many negative affects if they skip a cooldown after their workout, you could incur some health risks. For instance, some people who are new to exercise or have pre-existing health conditions, may experience lightheadedness or even blurred vision if they suddenly stop a workout and do not allow their body return to a pre-exercise state.

Blood Pooling

You also risk blood pooling. If you stop exercising abruptly, your muscles stop contracting. This can have a negative effect on your heart and brain as blood could pool in your lower extremities and not pump throughout the body as it should.

Elevates Injury Risk

Above all, avoiding a cooldown can put you at risk of injury. Many factors in exercise can make you susceptible to injury, and not cooling down can be one of them. Cooling down can help relax the repetitive stress you have put on your muscles, cartilage, and nerves, and work on healing any micro-traumas you caused within your body such as during intense weightlifting sessions.

How to Do a Proper Cooldown

After you finish your workout, spending five to 10 minutes performing an effective cooldown can relax and lengthen muscles. Harvard Health recommends flowing from one stretch to the next without rests in between, making your cooldown more active. You also can do a yoga flow, engage in light movement similar to what you were doing, or even do some mindfulness activities.

American Heart Association Cooldown

• Start with walking for about 5 minutes and get your heart rate below 120 beats per minute.
• Monitor your heart rate to ensure it continues to return to normal as you cooldown.
• Move on to stretching, holding each stretch for 30 seconds.
• Focus on your breathing as you stretch.
• Feel free to do more stretches if you feel like your body needs more time.

Stretching after a workout is another popular path many exercisers take to cooldown. In fact, some people like to engage in gentle stretching following strenuous activity because it allows them to relax their mind and their body and reflect on their recent exercise or competition.

The American Academy of Orthopedic Surgeons (AAOS) indicates that your cooldown should take double the amount of time as your warmup. The organization recommends slowing your motions and reducing the intensity of your movements for at least 10 minutes before you completely stop. This can end when your skin is dry and you feel cooled down. If you're working out at home, using a fan in your home gym can help by causing sweat to evaporate more quickly, keeping you cool while you stretch.

If you need some cooldown inspiration, try incorporating these three easy-to-do static stretches explained below. They help you open up the body, reduce your heavy breathing, and keep your blood flowing to stave off any potential blood pooling.

Hamstring Stretch

The hamstrings are responsible for bending or flexing the knee and are used quite a bit if you are walking, running , playing soccer, or participating in other similar activities. Because tight hamstrings is common complaint among exercisers, you may want to consider doing a hamstring stretch. Here is how to incorporate a hamstring stretch into your workout cooldown.

• Sit with your legs out straight.
• Extend your arms and reach forward by bending at the waist as far as you can. Keep your knees straight.
• Hold for 30 seconds.
• Come back to the starting position.
• Repeat three times.

Cat-Cow Stretch

The Cat-Cow Stretch can improve circulation within the disks of your back, benefit your posture, and increase blood flow in your spine and pelvic region. After exercise, this stretch can open up your body and counteract the more limited range of motion it received during your workout. Here are the steps for this relaxing stretch.

• Get on your hands and knees, aligning your wrist under your shoulders and your knees under your hips.
• Align your spine and keep it flat.
• Extend your neck so you are looking up.
• Curl your toes under.
• Tilt your pelvis back.
• Drop your belly down.
• Move your neck up toward to the ceiling.
• Flex your neck so you are looking down toward your knees.
• Release the top of your feet to the floor.
• Tuck in your tailbone and draw your navel toward your spine.
• Do this three times.

Forward Bend Stretch

During cardio and resistance training, you use a number of your leg muscles, and they can often feel sore after you finish your workout (especially during the next 24 to 48 hours). A forward bend can stretch the following leg muscles including the hamstrings, calves, hips, knees, and thighs.

It also helps with the muscle twitching and soreness you might experience after leg day or a particularly intense cardio session . Use this stretch to help you slow your breathing down. Bending forward can provide an opportunity for you to concentrate on taking deep breaths as you maintain this upside-down position. Here are the steps for this simple, yet effective, stretch.

• Stand up straight and reach your arms overhead.
• Sweep your arms down on both sides of your body into a forward fold from your hips.
• Bring your fingertips in line with the toes.
• Press your palms into the floor (if you can reach).
• Bring your weight forward onto the balls of your feet and keep your hips over your ankles. Let your head hang.
• Come up by placing your hands on your hips and contact your abs as you slowly rise up.
• Be sure to come up slowly. If you go too fast, you could get dizzy.

Stretching Tips from the American College of Sports Medicine

• Mild discomfort can occur, but stop stretching immediately if you feel any intense, sharp pain.
• You can hold a stretch for up to 60 seconds, which can be done in 10 to 30 second intervals or all at once.
• Breathe deeply during each stretch.
• Do the stretches in a controlled manner.

A Word from Verywell

You can improve your recovery by taking 5 to 10 minutes after your workout to cool down; even walking for 5 minutes and holding a few stretches for 60 seconds each will work. This will help you avoid blood pooling in your extremities and allow your body to return to its pre-exercise state.

A cooldown can also promote relaxation and get your body and mind ready for your next non-physical activity. If you have additional questions about cooling down and the best activities for you to incorporate, you may want to talk to a physical therapist or a certified personal trainer .

A cooldown should include five minutes of walking and getting your heart rate below 120 beats per minute. If you're cooling down on a treadmill, there are a few treadmill accessories , such as a heart rate monitor or a clip-on fan, that can help elevate your cooldown. Then you should move onto stretching, holding each stretch for about 30-60 seconds without bouncing.

Be sure to exhale on the stretch and inhale as you hold it. Some stretches to include are the forward standing stretch and basic hamstring stretches.

When it comes to developing an effective cooldown, everyone is different. Some might experience some muscle cramping and twitching if they don't cool down, whereas others could have more significant events. If you're running low on time, you can even use walking back to your car and doing deep breathing at the same time as a cooldown. This will help bring your heart rate down, which is important to your health.

Cooling down can help keep the blood flowing to your limbs and brain, bring your heart rate, body temperature down, and reduce your sweating. Cooling down can also help prevent digestive issues that are common among people who work out, especially runners.

American College of Sports Medicine. A road map to effective muscle recovery .

American Council on Exercise. Five reasons you shouldn’t skip your cool-down after exercise .

Olsen O, Sjøhaug M, van Beekvelt M, Mork PJ. The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: A randomized controlled trial .  J Hum Kinet . 2012;35:59-68. doi:10.2478/v10078-012-0079-4

American Academy of Orthopedic Surgeons. Safe exercise .

Van Hooren B, Peake JM. Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and theeffects on performance, injuries and the long-term adaptive response .  Sports Med . 2018;48(7):1575-1595.

Seeley AD, Giersch GEW, Charkoudian N. Post-exercise body cooling: skin blood flow, venous pooling, and orthostatic intolerance .  Front Sports Act Living . 2021;3:658410.

Harvard Health. Exercise 101: Don't skip the warm-up or cool-down .

American Heart Association. Warm up, cool down .

Gothe NP, McAuley E. Yoga is as good as stretching–strengthening exercises in improving functional fitness outcomes: Results from a randomized controlled trial .  J Gerontol A Biol Sci Med Sci . 2016;71(3):406-411. doi:10.1093/gerona/glv127

Tri-City Medical Center. Why warming up and cooling down is important .

By Jennifer Purdie, M.Ed, CPT Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."

Want to create or adapt books like this? Learn more about how Pressbooks supports open publishing practices.

1. The Importance of a Warm-Up & Cool-Down

Before participating in any form of physical activity it is essential you prepare your body. A warm-up routine is important for many reasons including:

• Increasing heart rate to prepare the body for exercise or physical activity
• Increasing the circulation of blood flow, which increases the delivery of oxygen to the working muscles
• Ensuring muscles are supple and pliable, improving flexibility
• Important as a form of mental preparation
• Reducing the risk of injuries

More specifically, a “dynamic” warm-up is recommended. A dynamic warm-up involves continuous movement and prepares the muscles in a more sport-specific manner.

Watch the instructional video below of an examples of a dynamic warm-up

Additionally, after a workout it is important you take the time to cool-down. The cool-down period consists of gradually returning your body to its resting state. A good cool-down provides many benefits, including:

• Removing waste products, such as lactic acid, from the muscles and preventing cramp
• Reducing muscles soreness and stiffness
• Preventing blood pooling and recirculating blood back to the heart, muscles, and brain
• Preparing the body to for the next workout, whether that be the next day or in a week

Stretching is recommended during the cool down period, as it improves range of motion. There are two types of stretching you should consider:

• Static Stretching – involves holding a stretch which is comfortable but challenging for a period of 10-30 seconds.
• Passive Stretching – includes the use of an external force to achieve the stretch. This could be accomplished through a partner, stretching device, or a resistance band.

Watch the instructional videos below on examples of stretches.

Arm Stretches

Leg Stretches

Seated Stretches

Ch. 5 - Fitness Copyright © by UGA PEDB Program is licensed under a Creative Commons Attribution 4.0 International License , except where otherwise noted.

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Aerobic exercise: how to warm up and cool down.

Done correctly, warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance.

Before you jump on the treadmill or hit the running trails, think about doing a short warmup first. And try following your workout with a quick cool-down session. A warmup and cool-down may add a few minutes to your exercise routine. But they might also lower stress on the heart and other muscles.

Why warm up and cool down

Warmups and cool-downs generally mean doing your activity at a slower pace and lowered intensity.

Warming up helps get the body ready for aerobic activity. A warmup slowly warms up the heart and blood vessel, also called cardiovascular, system. It does this by raising the body temperature and increasing blood flow to muscles. When you warm up, it also may help lower muscle soreness and lessen injury risk.

Cooling down after your workout lets the heart rate and blood pressure slowly recover to preexercise levels. It may be most important for competitive endurance athletes, such as marathoners, to cool down to help control blood flow. Cooling down doesn't seem to help reduce muscle stiffness and soreness after exercise, but more research is needed.

There's debate about whether warming up and cooling down can prevent injuries. But proper warmups and cool-downs pose little risk. And they seem to give the heart and blood vessels a chance to ease into — and out of — an exercise session. So if you have the time, try adding a warmup and cool-down to your workout routine.

How to warm up

Warm up right before you plan to start your workout. In general, warm up by focusing first on large muscle groups, such as the hamstrings. Then you can do exercises more specific to your sport or activity, if needed.

Start by doing the activity and movement patterns of your chosen exercise. But go at a low, slow pace that slowly builds in speed and intensity. This is called a dynamic warmup. A warmup may cause mild sweating. But a warmup generally won't leave you tired.

Here are some examples of warm-up activities:

• To warm up for a brisk walk, walk slowly for 5 to 10 minutes.
• To warm up for a run, walk briskly for 5 to 10 minutes.
• To warm up for swimming, swim slowly at first. Then pick up the speed as you're able.

How to cool down

Cooling down is similar to warming up. You generally keep doing your workout session for five minutes or so. But you go at a slower pace and lower intensity.

Try these ideas for cool-down activities:

• To cool down after a brisk walk, walk slowly for 5 to 10 minutes.
• To cool down after a run, walk briskly for 5 to 10 minutes.
• To cool down after swimming, swim laps slowly for 5 to 10 minutes.

A word about stretching

If you do stretching exercises as part of your workout routine, it's best to do them after the warm-up or cool-down phase. Then the muscles are warm when you stretch.

Stretching can improve flexibility and range of motion about a joint. Doing stretches also may help improve your performance in some activities by allowing the joints to move through their full range of motion. But studies haven't regularly shown that stretching helps prevent muscle soreness or injury.

Be kind to your body

Finding time for regular aerobic workouts — plus warming up and cooling down — can be hard. But with a little creativity, you can probably fit it all in. For example, you can walk to and from the gym for your warmup and cool-down.

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• Warm up, cool down. American Heart Association. https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down. Accessed March 23, 2023.
• Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed March 23, 2023.
• AskMayoExpert. Physical activity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2022.
• Perez-Gomez J, et al. Physical exercises for preventing injuries among adult male football players: A systematic review. Journal of Sport and Health Science. 2022; doi:10.1016/j.jshs.2020.11.003.

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The 9 Best Cool-Down Exercises to Optimize Your Recovery

Don’t sleep on these stretches..

• The Exercises

What Is a Cool Down?

• What Science Says

After an intense workout, it’s tempting to hit the showers and move on with your busy day. But taking a few minutes to stretch, breathe, and relax gives your body a chance to (literally) cool down. Although a cool-down may not decrease muscle soreness or improve your range of motion, it’s important for your cardiovascular system.

Here, we’ll explain how to build a cool-down routine with the best mobility exercises and why to do it. We’ll list the best cool-down exercises for stretching each major muscle group. After you warm up and work out, let your heart rate settle with these cool-down exercises.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Cool Down Exercises

Save some time for a cool down in your workout routine. After light cardio to reduce your heart rate, aim to spend at least 10 minutes on a few cool-down stretches. These cover all your major muscle groups, so you can get a nice full-body stretch before moving on with your day.

Light Cardio

Shoulder stretch, triceps stretch, wall calf stretch, half-kneeling quad stretch, assisted supine hamstring stretch, seated forward bend, knee-to-chest, child’s pose.

[Read More: The Best Cardio Workouts at Home to Boost Your Fitness Without a Treadmill]

Target Muscles : Light cardio helps cool down your cardiovascular system. Depending on what type you choose, it can target your full body. A light jog primarily targets your lower body, hamstrings, hips, and glutes.

• Take a light jog, walk, cycle, or swim.
• Start at a moderate pace and gradually slow down.
• Go for five to 10 minutes, reducing your speed significantly as you reach the end.
• Focus on breathing deeply throughout.

[Read More: Try These 11 Best Shoulder Warm-Up Exercises to Raise the Roof on Overhead Lifts]

Target Muscles : An overhead shoulder stretch targets your shoulders (rotator cuff, deltoids, trapezius), latissimus dorsi (lats), and other upper body muscles.

• Stand upright with your feet shoulder-width apart. 
• Lift your right arm overhead. Bend your right elbow so that your right hand touches the back of your neck.
• Lift your left arm. Place your left hand on your right elbow and gently push to deepen the stretch. Hold for 20 to 30 seconds, breathing deeply.
• Switch sides and repeat to stretch your left side.

[Read More: The 8 Best Biceps Stretches to Support Long-Term Arm Thickness and Strength]

Target Muscles : The cross-body triceps stretch targets your triceps brachii — the long, medial, and lateral heads.

• Reach your left arm across your body. 
• Place your right hand on your left triceps and gently push. Hold for 20 to 30 seconds.
• Switch sides and repeat to stretch your right side.

Target Muscles : The wall calf stretch targets your calf muscles, which include your soleus and gastrocnemius.

• Stand upright, facing a wall. Place your hands on the wall. 
• Step your left foot back behind you. Keep your left leg straight. 
• Bend your right knee towards the wall. Feel the stretch in your left calf. Hold for 20 to 30 seconds.
• Step your left foot forward. Step your right foot back to switch sides and repeat.

[Read More: The 10 Best Leg Stretches to Bolster Your Lower Body Training]

Target Muscles : The half-kneeling quad stretch stretches your quadriceps muscles and hip flexors. 

• Start in a half-kneeling position, like the bottom of a lunge , with your right foot forward and your left knee down. Keep both knees at a 90-degree angle.
• Tuck your left hip and squeeze your glutes. Feel a stretch in the front of your left thigh.
• Hold for 20 to 30 seconds. Switch sides to stretch the front of your right thigh.
• For more intensity, place your back foot on a wall. Focus on squeezing your glutes rather than leaning forward.

[Read More: The 6 Best Hamstring Stretches to Add to Your Routine]

Target Muscles : The assisted supine hamstring stretch targets your hamstring and some of your lower back. 

• Lie on your back. Place your left foot on the floor. Lift your right leg up, keeping it straight.
• Loop a towel or resistance band around the sole of your right foot.
• Keep your leg straight. Pull the towel or band to bring your leg closer to you. Feel the stretch in your right hamstring and hold for 20 to 30 seconds. Breathe deeply.
• Lower your right leg and switch sides. Stretch your left side for 20 to 30 seconds.

Target Muscles : The seated forward bend targets your hamstrings and lower back muscles. Keep your legs straight to target your hamstrings more. Bend your knees deeply for a greater release in your lower back.

• Sit upright with your legs stretched out in front of you, with your inner thighs touching. Bend your knees slightly.
• Engage your abs and hinge at your hips to bend forward. Maintain a neutral spine. Grab onto your legs, ankles, or feet — wherever you can. 
• Loop a towel or resistance band around the soles of your feet for assistance. Hold the stretch for 20 to 30 seconds. Breathe deeply.
• Return to the starting position and repeat one or two more times.

[Read More: How to Do Crunches : Proper Form, Variations, & Benefits]

Target Muscles : The knee-to-chest targets your lower back and hip flexors.

• Lie on your back with your legs extended. Bend your right knee and bring it towards your chest. 
• Place your hands on your shin to pull your right knee closer. Relax your head, neck, and shoulders.
• Hold for 20 to 30 seconds and breathe deeply.
• Release your right knee and stretch your right leg out. Bring your left knee in to switch sides and repeat. 
• You can also bring both knees to your chest for a deeper lower back stretch.

[Read More: The 11 Best Yoga Poses for Beginners to Support Bigger, Better Lifts]

Target Muscles : Child’s pose is a full-body stretch. It targets your lower body — hips, lower back, quads, and glutes — and relaxes your upper body, particularly your lats and shoulders.

• Start in a tall kneeling position. Sit back onto your heels.
• Reach your arms forward, then lower your chest toward the floor, stretching your arms out in front of you.
• Place a folded-up towel between your hips and your heels if there is a lot of space between them.
• Hold the position for 20 to 30 seconds and breathe deeply. Sit back up and repeat.

A cool-down typically involves five to 15 minutes of low- to moderate-intensity activity , including light cardio and static stretches for the muscles you just worked. During this routine, your heart rate recovers, your blood pressure gets regulated, and your body temperature cools.

During any type of physical activity, whether it’s weightlifting, cardio, HIIT ( high-intensity interval training ), or Pilates, your heart rate, blood pressure, and blood flow all increase. Lactic acid may build up in your blood and muscles. A dynamic warm-up with dynamic stretching helps your body prepare for physical activity, and a cool-down starts the recovery process. 

What Makes An Exercise Ideal for Cool Downs?

When choosing your cool-down exercises, you want activities that don’t cause further fatigue or muscle damage . Your cool-down exercises should be much less intense than whatever you did for your workout. For example, if you were on a run, you’ll slow it down with a light jog or walk.

After a few minutes of light cardio, choose static stretches to stretch the muscles you just targeted . If you did lunges and push-ups in your workout, stretch your quads, calves, triceps, and chest. If you did squats and deadlifts, choose static stretches for your hamstrings, glutes, and hip flexors. Overhead press? Stretch your shoulders and upper body.

[Read More: 4 Bodyweight Warm-Up and Cool-Down Mobility Drills ]

While it’s commonly believed that stretching the muscles you just worked helps prevent delayed-onset muscle soreness (DOMS), the research is mixed. However, stretching these areas helps improve blood flow to the rest of your body. While you train, blood gathers in the muscles you’re working. Cooling them down sends blood flowing back through your veins to your heart and brain. 

Benefits of a Cool Down

Research shows that a cool-down does not significantly decrease muscle soreness, reduce muscle damage or stiffness, or improve range of motion. A cool-down does improve recovery for your cardiovascular system . ( 1 )

Here are the top cardiovascular and psychological benefits of a cool down. 

• Lactic Acid Removal : Lactic acid accumulates in your blood and muscles when you exercise. Research shows that a cool-down helps speed up lactic acid removal from your blood. That may be a reason some people perceive less muscle soreness. ( 1 )( 2 )
• Improves Blood Flow : As blood builds up in your muscles while they contract during training, an active cool-down helps send your blood back through your veins to your heart, skin, and brain. Better blood flow after training also stops your blood from pooling in your veins, which can lead to feeling dizzy, lightheaded, or fainting. ( 1 )( 3 )
• Heart Rate Recovery : Your heart rate elevates while you exercise. During a cool-down, you give it time to return to normal. Improving heart rate recovery can also help you improve heart rate variability (HRV). ( 1 )
• Blood Pressure and Temperature Regulation : When you engage in physical activity, your blood pressure and body temperature temporarily increase. When you stop exercising, your blood pressure and body temperature return to normal. Spending a few minutes in a cool-down improves blood flow, which helps lower blood pressure and improves thermoregulation. Research shows it’s particularly important if you exercise in the heat. ( 4 )
• Psychological Wellness : Many studies show that a cool-down simply feels good, which can improve perceived recovery. A cool-down gives you time to relax and socialize. Athletes also enjoy the time together to discuss the game or event. ( 1 )

What the Science Says About Cool Down Exercises

Science generally shows that an active cool-down is better than not doing one at all. However, the research is mixed .

• Placebo Effect : Many people believe in the potential benefits of an active cool-down since they are popular and widespread. The belief can lead to a placebo effect. In one study, researchers found that how much athletes believed an active cool-down worked positively affected their later performance. Their perception affected their performance on par with their physiological recovery markers. ( 5 )
• Lactic Acid Removal : Some evidence suggests an active cool-down consisting of low to moderate-intensity exercise helps remove lactic acid from your blood but not your muscle tissue. The relevance of faster lactic acid removal is debatable and may not impact muscle soreness. ( 1 ) 
• Lactic Acid Removal : Both the American Heart Association (AHA) and the American Council on Exercise (ACE) state that a cool-down helps remove lactic acid from your blood and muscles. ( 2 )( 3 )
• Cardiovascular Recovery : The AHA notes that your heart rate and body temperature are higher than normal during exercise, and your blood vessels dilate. They advise that stopping your workout without cooling down to let these markers return to normal could lead to feeling sick or passing out. ( 2 )
• May Reduce Injury Risk : One study notes that a cool-down may theoretically manage injury risk in future training. Better recovery leads to less fatigue, leaving you more alert and focused in your next session. However, many studies fail to find a definite link. ( 1 ) 
• Does Not Reduce DOMS or Increase ROM : Many studies suggest that static stretches in an active cool-down do not reduce muscle soreness, increase range of motion or flexibility, or decrease stiffness. ( 1 ) 
• Young soccer players reported less perceived muscle soreness four to five hours after an active cool-down than soccer players who did not perform a cool-down. ( 1 ) 
• A study at California State University showed that after performing strength training , people who did low-intensity cycling as an active cool-down had less perceived muscle soreness than those who did not. They hypothesize it was due to increased blood flow during the cycling cool-down. ( 3 )
• Another study looked at groups of people performing lunges in a strength workout. One group did 20 minutes of cycling as an active warm-up, one group did 20 minutes of cycling as an active cool-down, and one did neither. The dynamic warm-up and the cool-down group both had less perceived muscle soreness in their quads. The cool-down group had significantly less quad soreness on day two than the warm-up group. ( 6 )

Cooling Down

Spending some time after your workout to cool down helps your heart rate, blood pressure, and body temperature come back down. Choose from our favorite cool-down exercises for your shoulders, triceps, calves, quads, hamstrings, glutes, hips, and lower back.

Research varies: it is difficult to measure whether or not a cool-down reduces soreness since it comes down to perception. Many studies also show that if you believe a cool-down improves recovery, it will help. Either way, a cool down is a few minutes to relax and breathe, and reducing stress is also important for recovery.

Let’s wrap up with some FAQs on cool-downs.

What is a cool-down? 

A cool-down is a few minutes of low- to moderate-intensity activity at the end of your workout. It consists of light cardio and stretching. A cool-down helps your heart rate, body temperature, and blood pressure return to normal, improves blood flow, and speeds up the removal of lactic acid from your blood. It can also prevent blood from pooling in your veins, which can lead to dizziness or fainting.

What are cool-down exercises for muscles? 

Cool-down exercises can be broken up into light cardio and stretching . Light cardio can be a light jog, walk, cycle, swim, row, elliptical , or something else you enjoy. You can do dynamic or static stretches afterward to stretch all the muscle groups you used in your workout.

How long should a cool-down last after intense exercise?

A cool-down should last five to 20 minutes and generally needn’t be longer than 30 minutes.

• Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med. 2018 Jul;48(7):1575-1595. 
• American Heart Association. (2024, January 16). Warm Up, Cool Down. Heart.org.
• Crockford, J. (2014, January 9). Five Reasons You Shouldn’t Skip Your Cool-down After Exercise. ACE Fitness. 
• Seeley AD, Giersch GEW, Charkoudian N. Post-exercise Body Cooling: Skin Blood Flow, Venous Pooling, and Orthostatic Intolerance. Front Sports Act Living. 2021 May 17;3:658410. 
• Cook CJ, Beaven CM. Individual perception of recovery is related to subsequent sprint performance. Br J Sports Med. 2013 Jul;47(11):705-9.
• Olsen O, Sjøhaug M, van Beekvelt M, Mork PJ. The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: a randomized controlled trial. J Hum Kinet. 2012 Dec;35:59-68.

About Jesse Zucker

Jesse Zucker (they/them) is a National Council on Strength and Fitness (NCSF) Certified Personal Trainer, 200 Hour Certified Yoga Instructor, and Precision Nutrition Certified Coach. Jesse trained at Equinox in NYC and now trains private clients virtually and in the Washington, DC area. Jesse specializes in teaching clients to build body awareness, strength, mobility, and sustainable healthy habits. Jesse is also a freelance writer and an actor with a B.A. in Creative Writing and Film Studies from New York University.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

Movement: Warming Up and Cooling Down Process Essay

Introduction, works cited.

In our daily activities, we often can have aches and pains due to pulled, strained or muscle injuries. For people who indulge in the athletics, one has the potential of a serious injury and that would be the end of his/her career. That is why, any kind of lifting, carrying or reaching has the potential of increasing any strain and physical injuries (Pryce). That is the reasons why warming up and cooling down are two important things that must be incorporated in a workout. When one does this, risks are minimized. Warming up takes about 5 to 10 minutes of mild activity before one gets into the actual exercise routine. It prepares a person mentally as well as physically to do the workout. Warming up is often involving the muscles which one would normally use in a workout. For instance, before actually running, one can begin with a few slow steps and then brisk walking and finally running (Harris).

The essence of a warm up is to increase the temperature of the muscle, joints and tissues so that the warmer muscles become prepared for actual activity and therefore, one will not be prone to injuries. In addition, warming up gradually increases one’s heart rate and prepares one for a long workout. The danger of going straight into the workout is that the heart rate can immediately increase, therefore might become detrimental. Warming up can also redirect the flow of the blood to the muscles from many other parts of the body. This prepares the muscles for the workout. This warming up must be done in order to avoid any injuries. (Harris).

Meanwhile, cooling down is also important. It is slowing down for 5 to 10 minutes after one does an intense cardio workout. An example of this is when one does cycling intensely for 30 minutes, there must be a slowing down of the cycling for 5 to 10 minutes cooling down. This is done so that it will decrease the temperature of the muscles to normal level. It will also allow your blood to flow to the different parts of the body. This prevents the blood from actually pooling a particular part of the body such as the legs. This is also important for the obese persons because they may have a heart disease (Harris).

Performance requires tension; without it, muscles would become disorganized, one would stumble and fall. One would be hard pressed to keep one’s head sitting correctly on one’s shoulders. The trick is to perform with exactly the right degree of tension – just enough to key one, not so much to tie one up. Anxiety, which accompanies all performance, is not only inevitable; it is desirable provided it is completely under control. It is the delicate balance, the ability to relax under pressure, which eludes most people. That ability is often the critical difference between winners and runners-up, and perhaps the vital factor in competition at the world class level, where skills and physical attributes are all but indistinguishable. Proper rest periods can anticipate and head off tension and fatigue. And inasmuch as a certain amount of tension accompanies all performance, it is helpful to remember that the best way to reduce tension is through the reduction of excess effort—reducing extra motions and easing feelings of tightness (Morehouse and Gross, 1980).

Work periods should vary with the intensity of the work. Low intensity, long work periods. High intensity, brief work periods. Work of high intensity should be preceded by a warming-up period. The muscles that are going to be used in one’s effort need time to receive an extra supply of blood. By contracting those muscles one sets in motion a reflex phenomenon called ‘shunting.’ The vessels in the pars of the body at the site of the muscle contraction open up so that more blood can flow in, and the less vital vessels narrow. At the same time, the nerves that are going to be involved go on alert. The body, in short, is finding the proper state it wants to be in when the performance occurs – and it can only do that by rehearsal of the movements that will take place. The secret of strength is to get the most impulses into the working muscles. This does not usually occur in the first attempt. But after a few trials, one usually finds the maximum coordination that gets the most impulses to the working muscles (Morehouse and Gross, 1980).

An interval of thirty to sixty seconds should come between one’s warm up and one’s work. During that interval, walk around and shake your arms. This short period of active rest is needed to let the body recover from the fatigue of the warm-up activity. But this should not be prolonged; a wait of even five minutes between warm up and work will cancel many of the benefits of the warm-up, and may produce a kind of stiffness in muscles and joints (Morehouse and Gross, 1980).

One should work while the extra blood is in the muscles. But one should interrupt that work with short rest breaks, so as not to persist into a state of fatigue. That’s when one ruins the style and pacing, begins to make mistakes and often incur injuries. When one is tired, one’s standards of acceptance lowers and one does not recognize that the quality of work is deteriorating. One thinks that he is doing a good job, but he really is not doing it. One can get more and better work done by working steadily for short periods and then resting than one will be by working straight through (Morehouse and Gross, 1980).

Rest periods should not be too long. Suppose one is working on math computations. It is exacting work, yet if one simply stands and stretches, one can get back to work in thirty seconds and have the relief one needs to continue without losing one’s concentration, as one might if one rested longer. Even with fairly heavy work, a minute’s rest at frequent intervals is usually all one needs to recover sufficiently in order to continue at a high level of productivity. If one rests much longer than a minute, one begins to lose the warming-up effect.

After strenuous work, one should try to rest in a lounging position, with one’s legs up on a chair. If one can’t sit down, mild exercise that promotes blood flow through the muscles one has been using is better than inactivity in a standing or seated position. What one is trying to avoid here is the tendency for the blood to pool in one’s lower extremities which can cause one to feel faint and can conceivably be dangerous.

For sedentary occupations, a workplace that allows one to alternate between standing and sitting keeps fatigue to a minimum. Having a second desk or bench so that one does some of the work standing up allays fatigue. If one is in charge of a group of workers, remember that they will benefit more from rest periods if those periods are authorized, because then they can relax without tension. Industry has learned to its sorrow that when authorized rest periods are not provided, ‘unauthorized’ rest is usually longer than a scheduled rest period would be, and the worker does not feel as comfortable. Any bout of strenuous work should be followed by ample rest – at least one full day after exhaustive work. Failure to rest could result in chronic fatigue or injury. (Morehouse and Gross, 1980).

When one has lot of work to do, a long race to run or a strenuous match that could last a long time, it’s tempting to blast off – to get as far ahead as one can while he/she is still fresh so that one can slack off when one tires. That seems to make sense logically, but it is physiologically unsound. Acceleration at any point costs an inordinate amount of energy; it takes six times more energy to sprint at eighteen miles an hour than to run at nine miles an hour.

One can finish stronger and quicker if one sets steady pace that will carry one through to the finish. Seasoned runners have learned not to hurry up in passing an opponent. They run every lap in about the same time; the first also takes a little more time because of the start, and the last lap a little less time because of the finishing sprint (Morehouse and Gross, 1980).

When the end of a work period is near, there is a tendency to perform a little more intensively. Long terms of work can be broken into brief, well-defined periods to get as many ‘end spurts; as feasible into the workday.

The governing hereditary factor in performance is the quality of one’s nervous system. It determines how fast one reacts and it is an attribute that usually cannot be modified. Disease, injury and malnutrition can also permanently affect the system. The quality of other body tissue—bone, muscle and blood—and their chemistry also determine one’s limits of strength, endurance and flexibility, but they are more modifiable than the make-up of one’s nervous system. The different lengths of bones, as well as the slightly different attachments of tendons to bones, decide what activities each person is most suited for. One configuration will make one fit for weight lifting, another for sprinting and jumping. If one enters an activity for which one is anatomically unsuited, one is at a distinct disadvantage compared with others, whose configurations are ideal for the event. (Morehouse and Gross, 1980).

Basically, any sport is good for a person that gives pleasure and one can improve at it by conditioning for maximum performance. If one is just starting out, hoever, or if one has a child who will profit from some direction, it is a good idea to have an understanding of what activities one’s organism or one’s child is suited for.

There are individual differences in one’s capacity to develop attributes such as aped and flexibility. For the most part, sprinters are born, not made. Either one has an innate ability to move rapidly or has no ability whatsoever. It is difficult to improve this characteristic. What one can do is to modify the mechanics that enable one to start rapidly. The person who is last off the mark and can’t get his legs moving as rapidly as most people, should see a sport that does not make these demands, if he wants to compete well. (Morehouse and Gross, 1980).

Flexibility, the extent of the range of motion of one’ joint is also pretty much an inborn characteristics. Some people’s joints are so lax that they risk injury: other’s joints are so tight that they swim with difficulty. Flexibility can be increased to some extent by stretching exercises, but the extremely tight person should probably not aspire to be more than a recreational swimmer.

The heavier one is according to one; musculature, the greater the limitation on one’s physical skills. Added weight in the form of fat increases the effort to perform a movement, and also obstructs the movement. A tall person displaces hi centre of gravity through a greater distance than does a shorter person when the same movement is performed by each. He runs further with the same number of strides. But the shorter person has many skill advantages. With his sh9orter body segments, he is able to rotate faster and with less resistance with the same effort. His limbs have shorter moments of inertia. His errors in sports like diving and gymnastics are loess noticeable. He appears to be better coordinated than gangling peers.

Harris, Jo. Warming Up and Cooling Down. 2008. Web.

Morehouse, Laurence and Gross, Leonard. Maximum Performance, Granada Publishing Limited. 1980.

Pryce, Courtney. The importance of a proper warm up and cool down. 2008. Web.

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Why is cooling down after exercise important.

Nicollette Guido | October 14, 2021

10.14.2021   News

You love the feeling of pushing yourself to your physical limits. Whether you’re a runner, cyclist, powerlifter, or another type of fitness enthusiast, you know that the way to reach your goals is to work hard. However, in the quest to become faster or stronger, you can’t neglect recovery.

So, what helps muscle recovery ? Well, recovery begins with the cool down.

Why is it important to cool down after physical activity or any type of exercise, for that matter? Just as there are many benefits of warming up before exercise , there are just as important reasons for the cool down period. In short, a proper cool down period jump-starts the recovery process by allowing your body to return to homeostasis. It also allows your brain to process the workout.

So prepare your flat utility bench or FID bench and keep reading to bounce back from your next hard effort.

Where does it come from?

A New Zealand Sports Medicine journal study analyzed the question of “ why is it important to cool down after a workout?” and found that the benefits for immediate performance improvement were negligible. 1  

However, the overall physiological benefits for recovery were apparent. It’s important to note that this study evaluated active, rather than passive, cool down measures.

The positive outcomes of an active cool down include the following.

#1 Lowers heart rate

When you perform vigorous exercise, your heart rate escalates. Cooling down allows it to slow to a normal pace gradually. 2 If you perform an exercise with maximum effort and stop suddenly, you risk feeling lightheaded or dizzy.

Let’s use running as an example. You’re performing a tempo workout that has your heart rate at 85 to 90 percent of your maximum rate. Depending on your level of fitness, the exact number of beats per minute will vary. However, you don’t want to just stop running abruptly. Instead, slow your pace to a jog, then a walk until your heart rate reaches about 120 beats per minute.

This gradual slowing ensures that your body has a chance to realign its systems and return your cardiovascular system to its normal level of functioning.

#2 Regulates Blood Flow

Along with a reduction in heart rate, cooling down helps your blood pressure to stabilize. When you exercise, your blood is pumped through your extremities quickly and returns to your heart for re-oxygenation. If you stop suddenly, your blood pressure drops. This means that your blood isn’t moved through your veins at the pace needed.

Cooling down gives your systems a chance to sync with one another and gradually recover.

#3 Slows breathing

In conjunction with regulating your cardiovascular system, it’s essential to return your breathing to normal. You’ll be breathing heavily during an intense exercise, and cooling down gives you a chance to slow your breath and take in enough oxygen to fuel the rest of your body’s adjustments to a relaxed state.

#4 May reduce soreness

An intense workout session will likely leave your muscles a little sore. 3 This is a normal response to stress. When you push yourself during exercise, you’re actually creating tiny tears in your muscles. The healing of these tears is how your muscles become stronger.

Your cool down keeps your blood flowing instead of allowing it to pool. The constant flow of blood to your muscles is believed to help them heal more quickly, thus preventing extreme soreness in the days following your most strenuous workouts.

#5 Speeds Up Recovery

Because a cool down allows your body to stabilize its systems gradually and prevents exceedingly sore muscles the next day, you’ll feel recovered more quickly. This means you can bounce back in time for your next challenging workout.

Recovery is a critical component of the fitness cycle, and you want to do anything you can to help your body heal between efforts.

#6 Gives You a Mental Boost

Lastly, cooling down gives you a psychological boost to go along with the physiological benefits. The mental benefits of cooling down include:

• A chance to reflect on the workout
• Moments to celebrate your accomplishments
• Time to enjoy the endorphin rush
• Mindful breathing for stress relief

As you can see, the benefits of cooling down are extensive. With only 5 to 10 minutes of your time, you can return your body to homeostasis and allow your mind to process the workout and relax.

What Happens if I Don’t Cool Down After a Workout?

Skipping your cool down can impact your ability to be ready to go again the next day. 4 When you’re training for a big event or you’re trying to stick to a strict exercise regimen, you don’t want any interruptions to your performance. Cooling down properly will help you avoid these problems: 5

• Increased injury risk – After a rigorous workout, your muscles are warm and loose. Use this to your benefit by stretching them while they’re primed, and you’ll increase your range of motion and flexibility. If you don’t, you put yourself at risk of injury as a result of tight muscles.
• Poor recovery – Cooling down helps your muscles flush out lactic acid, which when it builds up, can cause cramping, nausea, pain, and weakness.  
• Blood pooling – After you finish your workout, your heart rate slows. If this is too abrupt, blood can pool in your legs instead of making its way to your heart and brain. This can cause you to feel dizzy and even faint. Cooling down helps your heart rate slow more gradually so you can stay on your feet.
• Delayed onset muscle soreness – The soreness you feel after an intense exercise is the result of micro-tears in the muscles that occur when you stress them through effort. When you skip the cool down, blood flow to your muscles decreases, which delays the recovery process. This causes the pain to linger for a longer period.

What Are Some Examples of Cool Down Exercises?

Now that you know why it’s essential to cool down after your exercise routine, let’s talk about how you should approach your recovery. The National Association of Sports Medicine recommends the following examples of active recovery. 6

Modified Versions of the Activity

One of the easiest ways to cool down after exercise is to simply slow down. Taking 5 to 10 minutes at the end of your hard session can include:

• Walking or slow jogging after a run
• Easy pedaling after an intense bike session
• Gentle swimming

These slower activities allow your body to gradually return to its normal state rather than coming to an abrupt stop.

Low-Intensity Resistance Exercises

Another cool down option is to perform sets of low-intensity resistance exercises. Examples of these include:

• Side-to-side band walks
• Pull apart a resistance band to stretch shoulders and back

Try two sets of 8 to 12 repetitions for each exercise to lower your heart rate and prevent muscle strain or cramping.

Another post-exercise cool down option is stretching. After a workout, stretching your muscles helps to release and remove the lactic acid that has built up. 7 This may help you recover more quickly from your session.

Static vs. Dynamic Stretching

There’s often confusion on what type of stretching you should do. Dynamic stretching is meant to be done before you work out as it helps raise your heart rate and core temperature in preparation for exercise. Static stretching, on the other hand, helps stimulate muscle recovery after your exercise session is completed.

How Long Should You Cool Down After a Workout?

The length of your cool down depends on the type of recovery you’re doing. In general, the following guidelines apply to cool down activities:

• Aerobic exercise – If you’re running, biking, or performing another intense cardiovascular activity, the general rule is to slow down for as long as it takes for your heart rate to reach 120 beats per minute. This could take anywhere from 5 to 10 minutes, depending on how vigorously you were exercising.
• Low-intensity resistance exercises – You should aim for two sets of each exercise for low-intensity resistance exercises such as squats, bridges, and lunges. Ideally, your cool down should take about 6 to 10 minutes to complete.
• Static stretching – You should try to hold each stretch for between 10 to 30 seconds. You should stretch each muscle group that was used during exercise as well as any complementary muscles.

These are guidelines for cooling down after your workout. However, if you don’t feel like this is enough time, you can always extend this period until you’ve reached your ideal state.

If you’d like to learn more about helpful post-workout tips and warm ups, we’ve got guides on different types of warm up , including chest day warm up and easy steps on how to warm up for leg day .

Find Your Recovery Supplies at Tru Grit

Working out requires a cool down period to return your body to a comfortable state. Active cool downs will prevent excessive muscle soreness so that you’re ready to jump into your next workout with vigor. Here at Tru Grit , we admire your dedication to personal fitness. That’s why we carry a wide variety of fitness equipment to meet all your exercise needs.

We’re also here to help you recover.

You’ll find the latest recovery tools from foam rollers to massagers in our store. Check it out today and get ready to feel better tomorrow.

Sports Medicine. Do We Need a Cool Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries, and the Long-term Adaptive Response. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5999142/

Mayo Clinic. Aerobic Exercise: How to Warm Up and Cool Down. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

The Journal of Strength and Conditioning Research. Effect of Aerobic Recovery Intensity on Delayed-Onset Muscle Soreness and Strength.

https://www.researchgate.net/publication/228081515_Effect_of_Aerobic_Recovery_Intensity_on_Delayed-Onset_Muscle_Soreness_and_Strength

Tri-City Medical Center. Why Warming Up and Cooling Down Is Important. https://www.tricitymed.org/2016/12/warming-cooling-important/

American Council On Exercise. Five Reasons You Shouldn’t Skip Your Cool Down After Exercise. https://www.acefitness.org/education-and-resources/lifestyle/blog/3683/five-reasons-you-shouldn-t-skip-your-cool-down-after-exercise/

NASM. Active Recovery Workouts: What to Do On Your Rest Day. https://blog.nasm.org/active-recovery

American Council on Exercise. 10 Reasons Why You Should Be Stretching. https://www.acefitness.org/education-and-resources/professional/expert-articles/6387/10-reasons-why-you-should-be-stretching/

American Heart Association. Warm Up, Cool Down. https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down

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The importance of warming up and cooling down

By Kimberly Burke

Many of us are aware of the recommendations for exercise: 3-5 days a week of moderate to vigorous aerobic activity, and 2-3 non-consecutive days a week of strength training.  But are we as aware of warming up and cooling down?

Heading straight into a workout without a warm-up and promptly finishing exercise with no cool down is not the best approach (read: It’s bad, don’t do it).  Incorporating a warm-up and cool down is a great way to slowly increase your total time of exercise, decrease the risk of injury, and improve workout performance.

It’s easy to skip these parts of a workout because of time, or thinking we don’t need it, but in reality, it’s recommended to partake in a minimum of 5-10 minutes of a light warm-up along with 5-10 minutes of a cool down.  So, what constitutes these portions of a work out?

A warm-up is essentially just the preparation for further exercise at a higher intensity.  Warm-ups should be light to moderate in intensity depending on the exercise to follow.  There should be a gradual increase in body temperature and incorporation of large muscle groups.  This slow increase in heart rate contributes to an increase in circulation, therefore, oxygen and nutrients will be delivered to working muscles.  There is also a cognitive benefit to warm-ups, as it provides mental preparation for further exercise.

Warm-up are like priming the pump for exercise.  In most instances, it’s of no benefit to go from zero to 60, so start incorporating a warm-up of 5-10 minutes on the bike, treadmill, track, or try some dynamic movements.  If going out for a 3-mile run, consider a half mile warm-up before your 3 miles.  As we age, our warm-ups should get longer and more gradual. This is also true if our intended exercise is particularly vigorous, or we’re coming back from an injury.

Almost the reverse of a warm-up, this time frame is a period of low impact and slower pace exercise performed after more vigorous exercise.  Just like we didn’t want to go from zero to 60, we don’t want to stop immediately.  The risk of no to minimal cool downs can cause pooling in the lower extremity and an excessive drop in blood pressure.

Just as we had to prepare for a change in physiological state with the warm-up, we want to provide the opportunity to slowly transition back to a more normal physiological state with a cool down.  We’ll see a drop in heart rate and blood pressure to a similar if not lower level than pre-exercise.  Along with fully warm muscles this is the best time to incorporate flexibility training, which can often be an overlooked area of fitness.  Start the cool down with a less intense version of the same exercise, or a few minutes of walk, then transition into a flexibility portion hitting major muscles groups with about a 10-30 second stretch.

Kimberly Burke is the director of the Adult Fitness Program at Colorado State University, an outreach program through the Department of Health and Exercise Science. Adult Fitness offers exercise opportunities for employees of CSU as well as community members, while providing hands-on learning experiences for health promotion students. To learn more see http://hes.chhs.colostate.edu/outreach/adultfitness/

For more health tips, visit the College of Health and Human Sciences Pinterest Board .

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The Importance of Warming Up and Cooling Down

By: Maddie Boyer

Despite running cross country for all four years of high school, I was skeptical how much warm ups and cool down could really benefit you. To me, it seemed like extra running for not a lot of extra reward. Naturally, once I reached college and started working out entirely on my own, warm ups and cool downs fell off my priority list. Little by little, I noticed that running felt much harder than it had been. After researching what possible explanations could be, I learned about how important warming up and cooling down are to cardio workouts. Here are some shared tips on why and how you should incorporate warm ups and cool downs to your fitness routine!

There are very few things that can’t be improved by practice. This is true for exercise as well! Warming up is essentially a practice round for your body to ease into the movement you’re undertaking. It will raise your body temperature, increase your blood flow, and elevate your heart rate more gradually than if you jumped straight into an aerobic activity. This can help you decrease pain or risk of injury. Likewise, cooling down can help you return your heart rate to normal. Engaging in warm ups or cool downs can also improve your flexibility and range of motion.

How to Warm Up and Cool Down

To effectively warm up, it is best to do an activity that is similar to the exercise you will be engaging in just at a slower pace and lower intensity. As you warm up, you will increase the intensity until you reach the level of your work out. For a run for example, this could look like a brisk walk or jog for 5 to 10 minutes. Similarly, cooling down will involve slowing the intensity of your workout to a more mild version of your exercise. This should look like a more leisurely version of your workout.

Warm ups can also look like simply getting your body moving and your heart rate up. This could mean 5 to 10 minutes of exercises that work a variety of muscle groups, such as jumping jacks, push-ups, or lunges. Cooling down can also involve different movement, but should allow the body to return to normal functioning levels. 

Equally important to your warmup and cool down routines is stretching. Though stretching should not replace the exercises involved in warming up and cooling down, it can likewise contribute to greater range of motion, decreased risk of soreness or injury, and can help prepare your muscles for activity or return them to normal state. A strong exercise routine should begin with stretching and then move into a warm up to a workout, and then transition to a cool down and stretching once more.

Though adding these phases to your workout can make exercise a little more time consuming, it can also be very beneficial! In my experience, I have better workouts and reduced soreness from these few extra minutes of preparing my body for exercise. Find what works for you and give it a try!

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• The importance of warm-up and cool-down exercises

Sep 30, 2022 | Other Topics

Sports and other types of physical activity can be an important part of maintaining good health. Physical activity helps keep a person’s heart and lungs strong, increases muscle strength and flexibility and can reduce stress.

With so many health benefits, it seems as if exercise doesn’t have any potential downsides. However, participating in sports or other types of activities can easily lead to an injury for those who skip warm-up and cool-down exercises. It’s not uncommon for a sports injury to be followed by months of rehabilitation, leading to further setbacks for those trying to achieve their fitness goals.

Fortunately, one of the easiest ways a person can avoid becoming injured is to consistently include both warm-up and cool-down exercises as part of their fitness routine.

The value of warm-up exercises

Participating in warm-up exercises before intense physical activity helps prepare the body in a number of ways. Warm-up exercises help lubricate joints and other tissues. They also increase blood flow, which reduces the build-up of lactic acid in muscles. Less lactic acid means less muscle soreness the day after an intense workout.

Warm-up exercises also help tight muscles become more flexible and ready for activity. Increasing muscle flexibility helps a person reduce their risk of tearing a muscle when performing at an intense level. Lastly, warming up allows the heart and lungs to gradually transition from being at rest to heart-pumping exercise.

The value of cool-down exercises

It’s especially important to gradually transition from intense physical activity to an inactive state. Abruptly ending intense physical activity can make a person feel nauseous, dizzy or faint. This is because an abrupt cessation of activity leaves excess blood pooled in large muscles. Cool-down exercises can prevent this by allowing the heart rate to gradually return to normal, along with redistributing blood from larger muscles back to organs and other important tissues.

Cool-down exercises also allow the body to more efficiently remove waste products such as lactic acid, so a person experiences less muscle soreness the following day. Lastly, cool-down exercises allow muscles to gradually return to their “at-rest” length, rather than remaining in a chronically contracted (shortened) state.

Avoiding orthopedic injuries

Warm-up and cool-down exercises help active people avoid many types of injuries but especially orthopedic ones. At Missouri Orthopedics & Advanced Sports Medicine , we hope that taking the time to complete these types of exercises keeps your joints, muscles and ligaments in good health. But if an injury does occur, we are here to help. Don’t let orthopedic pain keep you from doing what you love. Contact us today!

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Importance of Cooling Down After Exercise

Cooling down your mind and body after a workout is an essential thing to do. Cooling down can last up to 3 to 10 minutes and includes performing stretches or gentle variations of the movement you did during the workout. The main aim of cooling down after exercise is to allow your heart rate and breathing to come back to normal and to promote relaxation.

Most people might be aware of the benefits of warming up before exercising, but skip the post-workout cool down routine. Let’s look at the reasons why cooling down after a workout is important.

Why is Cooling Down After Exercise Important?

While there might be several reasons as to why you should set aside a few minutes to cool down your body after a workout, it helps in gradually slowing down your heart rate, preventing injuries and all other good things!

It doesn’t take a long time, so from anywhere between 3 to 10 minutes, your body begins to recover in a healthy way. Here are some main arguments in favor of including a cool down at the end of the exercise.

Lowers Heart Rate

This is the biggest reason to cool down after your exercise regime. As you perform a warm up before the workout, your heart rate goes up as your heart pumps out even more blood around your body to supplement your muscles to work harder.

It is normal to feel dizzy or light-headed after performing a workout, as your blood pressure tends to fall really quickly once you finish exercising. The best way to prevent his from happening is to perform a five-to-ten-minute cool-down to help the blood pressure drop gradually in order to prevent any kind of injury.

When you are leading an active lifestyle, it is always important to be aware of the risks of exercising, especially true for extreme weather or pre-existing medical conditions . Give enough time to your body to cool down to avoid your blood pressure to drop drastically.

Mind Relaxation

Exercise helps in benefiting the mind as well as the body and triggers good mood and an overall positive outlook on life. As exercising helps your mind to focus, cooling down after the workout is an opportunity to look over your body’s accomplishments, your fitness or any other goals and to feel better overall.

Having such moments of reflection are essential, especially when you are surrounded by non-stop communication around you on a daily basis. Exercising and cooling down provides an opportunity for contemplation on the mind and the self, while allowing the body to begin the recovery process. Cooling down is equally important for the mind as it is for the body.

Prevents Injury Risks

As warming up has several benefits, cooling down is also essential is preventing risks of injuries, such as muscle tears or strain on muscles. Once your muscles have been worked well, they need proper stretching while they are still warm. This helps in elongating the muscle fibers, which have been under strain while workout.

For instance, when you go for a long run without stretching out your muscles, your body becomes sore and reduces the benefits you could reap from the workout. It is a shame to put in so much effort into working out to tone your muscles, and then not take good care of them once the exercise is over.

Reduces DOMS (Delayed Onset Muscle Soreness)

You must have noticed that the muscles tend to sore after exercising and when a significant number of DOMS kicks in after the workout, it becomes really uncomfortable and prevents you from exercising in the future.

According to a study by California State University , performing a moderate intensity cycling after a heavy workout can reduce the onset on DOMS. This indicates that cooling down after exercising helps in alleviating excessive muscle soreness, keeping you more comfortable and ready for the next workout. DOMS occurs between 24 to 48 hours after exercising, so it is a crucial time to perform cooling down exercises immediately after exercising.

Improves Flexibility

One of the most important factors of cooling down is improving your body’s flexibility capabilities. As the muscles are warmed up, they are more elastic and you can utilize them in your cool-down stretching. As it reduces the chances of injuries, flexibility helps in keeping your muscles from becoming too tight or stiff.

Some recommended stretches are:

• Standing or Seated Toe Touches
• Deep Lunges with a Torso Twist
• Figure 4 Stretches
• Side Stretch
• Upper Chest Stretches

Holding each of the above-mentioned stretches for about 10 to 20 seconds really helps. Always remember that stretching should not be painful, do not over exert your body and muscles. Breathe along stretching and you can always improvise as per your convenience, but statis stretches are the best to cool down your body and mind.

Better Waste Removal

A great workout helps in generating metabolic wastes such as lactic acid and hydroxyproline. The waste products flow all over the body down to individual muscle cells. The fluid surrounding them, as well as the capillaries, veins and lungs, need to be flushed out before you go into complete relaxation mode.

With the help of cool-down exercises and stretches, the process of waste removal from your body becomes easier and more flowing throughout the muscles, veins, capillaries and all other parts of the body.

The Bottom Line

Now as you know the importance of cooling down and why is it so effective after intense workout of cardio and aerobics. It not only increases flexibility, but also encourages safe activities towards recovering of lost fluids and helps in muscle repairs and waste removal from body.

Let us know if you found this article useful, & if it helped you feel better cooling-down after your intense workout session!

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Importance of Exercise Essay

500 words essay on exercise essay.

Exercise is basically any physical activity that we perform on a repetitive basis for relaxing our body and taking away all the mental stress. It is important to do regular exercise. When you do this on a daily basis, you become fit both physically and mentally. Moreover, not exercising daily can make a person susceptible to different diseases. Thus, just like eating food daily, we must also exercise daily. The importance of exercise essay will throw more light on it.

Importance of Exercise

Exercising is most essential for proper health and fitness. Moreover, it is essential for every sphere of life. Especially today’s youth need to exercise more than ever. It is because the junk food they consume every day can hamper their quality of life.

If you are not healthy, you cannot lead a happy life and won’t be able to contribute to the expansion of society. Thus, one needs to exercise to beat all these problems. But, it is not just about the youth but also about every member of the society.

These days, physical activities take places in colleges more than often. The professionals are called to the campus for organizing physical exercises. Thus, it is a great opportunity for everyone who wishes to do it.

Just like exercise is important for college kids, it is also essential for office workers. The desk job requires the person to sit at the desk for long hours without breaks. This gives rise to a very unhealthy lifestyle.

They get a limited amount of exercise as they just sit all day then come back home and sleep. Therefore, it is essential to exercise to adopt a healthy lifestyle that can also prevent any damaging diseases .

Benefits of Exercise

Exercise has a lot of benefits in today’s world. First of all, it helps in maintaining your weight. Moreover, it also helps you reduce weight if you are overweight. It is because you burn calories when you exercise.

Further, it helps in developing your muscles. Thus, the rate of your body will increases which helps to burn calories. Moreover, it also helps in improving the oxygen level and blood flow of the body.

When you exercise daily, your brain cells will release frequently. This helps in producing cells in the hippocampus. Moreover, it is the part of the brain which helps to learn and control memory.

The concentration level in your body will improve which will ultimately lower the danger of disease like Alzheimer’s. In addition, you can also reduce the strain on your heart through exercise. Finally, it controls the blood sugar levels of your body so it helps to prevent or delay diabetes.

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Conclusion of Importance of Exercise Essay

In order to live life healthily, it is essential to exercise for mental and physical development. Thus, exercise is important for the overall growth of a person. It is essential to maintain a balance between work, rest and activities. So, make sure to exercise daily.

FAQ of Importance of Exercise Essay

Question 1: What is the importance of exercise?

Answer 1: Exercise helps people lose weight and lower the risk of some diseases. When you exercise daily, you lower the risk of developing some diseases like obesity, type 2 diabetes, high blood pressure and more. It also helps to keep your body at a healthy weight.

Question 2: Why is exercising important for students?

Answer 2: Exercising is important for students because it helps students to enhance their cardiorespiratory fitness and build strong bones and muscles. In addition, it also controls weight and reduces the symptoms of anxiety and depression. Further, it can also reduce the risk of health conditions like heart diseases and more.

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