Feel the stretch into your right calf and hold for 20 seconds. Do three circles. 14 Best Cool Down Exercises to Recover and Stretch After a Workout Do these simple, effective moves if you want to feel less sore the next day. After working out at a high intensity, your body needs to take in oxygen at a higher rate than it did pre-exercise so it can cool down, repair itself, and return to its resting state. Touch the ground with your hands keeping your legs straight. Warm up by biking at regular speed for about 2 to 3 minutes. If you’re on a prescribed exercise plan and supplements are a part of your transformation, be sure to time your consumption accordingly prior to your workout. If you want to find out more info about the best means of prepping the body as well as the best exercises for effective weight loss and overall fitness. These are just some of the things you can do to ensure that you’re fully prepared for your workout as well as fully cooled down to heal the body after strenuous exercise. Try jogging on the spot for two minutes, followed by … Then reverse and do the same for the right leg. If you prefer, you can sand away from a wall and swing both arms together. Straighten the leg out and take and return it to the ground taking an exaggerated step forward. If you want to find out more info about the best means of prepping the body as well as the best exercises for effective weight loss and overall fitness, get in touch with our team today and we’ll get you on your way to your transformation. The HIIT ratio is the amount of time spent working vs the amount of time spent recovering, also known as the work-to-recovery ratio. Put your left hand on a wall or similar to give you balance. Do it slowly and repeat 4 or 5 times. Stand upright drop your head towards your chest keeping your shoulders in line with a straight back. Meaning, those who went through the cool-down process after their workout were just as sore as those who did no cool down at all. When it comes to getting the most out of your High Intensity Interval Training (HIIT) workout, you may be surprised to find that a large component to your workout success lies in your preparation and cooldown before and after your workout, not just the workout itself. Stand upright with your feet close together. After you complete the workout, take a couple minutes to cool down and do some static stretches. Repeat about 10 times. Sadly, that particular theory isn’t well supported by evidence. Saved by Valerie Miller. Move your right heel down below the level of the step keeping you toes firmly on the step. How to do it: While sitting on the floor, place one leg straight … However, many professionals continue to recommend a cool-down to assist recovery. Burpee: perform for 30 seconds, followed by 10 seconds of … Then relax back to the starting position and breathe out. Stand up straight with your legs slightly apart and bend forward allowing you hands to fall towards the ground. With this in mind, here are suggested warm-up and cool-down routines for HIIT. Then do the same for your left calf. As with treadmills, stationary bikes offer the similar HIIT opportunities. By Adele Jackson-Gibson We here at Pinnacle Health are dedicated to empowering our clients to face their fitness challenges head on and achieve the results they envision. How Does that Happen? A cool down helps lower your heart rate and prevent stiffness. This quick yoga stretch is a great way for your body to cool down and relax post workout, which promotes full muscle recovery aiding in more effective strength building and fat burning. Foot Release. You’ll need to ensure that you avoid injuries or extreme soreness by stretching every muscle beforehand. Keep your feet firmly planted on the ground. Neck Stretch. Bring your left arm up under your right arm and bend you left elbow so that you are supporting and pinning the right arm to your body. Weight loss shakes and supplemented drinks (like carnitine in water) may need to be consumed 30 minutes prior to workout to avoid cramps or the sluggishness that comes with a full belly. Also remember that you should use static stretches, that is, those that aim to lengthen and relax a muscle and involve holding a muscle in position rather than a movement. High-intensity interval training, or HIIT, is like the gift that keeps on giving.You can build lean muscle, shed fat, and torch calories. Start with a series of dynamic stretches. Do the same for the left leg. If you want to cool down with some stretching after your HIIT workout, here’s a beginner stretching sequence you can do: You can check out our full guide on The Best Post-Workout Stretches, which includes a full yoga sequence for you to try out. Exercise Makes You Healthier. Stand upright and place your right hand on a wall for balance. Place weight on this leg making sure not to over balance. In this roughly 22 minute workout we have added in a 5 minute warm up and a 5 minute cool down so the intense HIIT proton is only 12 minutes in total. Put the other arm on the wall, adjust your position and repeat. For the final 20 seconds or so try to increase the pace a bit, but don’t go anywhere near a sprint. Quad, hamstring, calf, and low-back stretches will help. Bring it up high enough at both the front and back to feel a strain on your upper leg and hips but not enough o overbalance or injure you. Don’t go too fast but try to raise your knees up much further than you normally would while jogging. A ... sandwiched between a five-minute warm-up and a five-minute cool-down. At the top bring them back and then down to the starting position. What Does Muscle Pain After Exercise Indicate? Stage 7: Stretching and Cool Down. Take a little longer over each exercise than you would do in a warm-up, taking a few moments between each stretch to slow your breathing and relax your body. This is perhaps the most crucial component of all. Slowly straighten up stacking your spine and breathe in. Then reverse the arms. I also recommend stretching afterward because the leg muscles will be tight after an intense session. Then repeat in a reverse direction. Shake out your arms and legs and walk slowly for a few seconds. If you are unfamiliar with the difference between static and dynamic stretching, download this free ‘Start Stretching’ video course. 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