Creating your Quintessential Cool Down Routine

The importance of cool down routines should never be overlooked. As you may know, forgetting this essential step can increase risk of injury, and cause you a world of unnecessary pain that can last for days after your session

In this blog we’ll outline the importance of cool down routines, and provide you with some go-to drills you can do after any form of exercise.

The Importance of Cool Down Routines

Cooling down is a crucial part of any training programme, and has numerous advantages. A proper cool down aids in the gradual transition of your body from a condition of high intensity to a state of rest.

It's essential to gradually lower your breathing and heart rates to avoid experiencing the light-headedness or fainting that can happen when you abruptly stop exercising.

Moreover, just a short amount of time spent doing cool-down exercises can have a big impact on injury avoidance, muscle repair, and general workout satisfaction.

So, its crucial that you never undervalue the effectiveness of these post-workout practises. You'll benefit in the long run and have a better, more enjoyable fitness experience every time. And of course, your body will thank you for it.

Here are a couple cool down drills you can do to help maintain injury free exercise:

Quintessential cool down- option 1:

This is a cool down stretch routine, which can be done after any form of exercise and does not require equipment:

• Deep Breathing (1 min): Stand or sit comfortably, inhale deeply through your nose, exhale slowly through your mouth.
• Neck Stretch (30 secs each): Gently tilt your head to each side, feeling the neck stretch.
• Shoulder Rolls (1 min): Roll shoulders forward for 30 seconds, loosening tension. Repeat in a backwards motion for another 30 seconds.
• Arm and Chest Stretch (30 secs each): Extend each arm across your chest, while using your opposite arm to hold.
• Quad Stretch (30 secs each): Stand, bend one knee backward, grab your foot and bring your heel upwards from behind.
• Calf Stretch (30 secs each): Place one foot behind you, bend the front knee, and feel the calf stretch.
• Shake Limbs (30 secs): Give your arms and legs a shake to release any built-up lactic acid.
• Final Deep Breathing (1 min): Finish with 1 last minute of deep, calming breaths to relax.

Quintessential cool down- option 2:

This is a cool down routine that can be done on your Echelon Sport Smart Connect Bike:

• Easy Pedalling (3 mins): Reduce the machine’s resistance, and begin to pedal at a gentle pace. This will lower your heart rate gradually.

• Seated Stretch (30 secs): Ease pedalling and reach down to your toes to stretch your lower back and hamstrings.
• Back Stretch (30 secs): Sit up straight and gently arch your back, feeling a stretch along your spine.
• Final deep Breathing (1 min): Pedal gently, or remain seated in an upright position if you wish. Take deep breaths in through your nose and out through your mouth, focusing on relaxation and recovery.

The Echelon Fit app features expert-led warmup and cool down classes, to ensure that you are performing to the best of your abilities, and to guide you through your workout routine. For more assistance with exercise routines, check out our Echelon Premier memberships. Find out more here.