Cool-Down Exercises

The Cool-down phase is to bring the body to a resting state.

Cool-down objectives are:

Reduce the heart and respiratory rate
Lower body temperature
Bring back the muscles to their optimal lengths
Prevent the accumulation of venous blood in the lower extremities

Choose one of these cool-down activities and write them down in your Daily Exercise Plan. Do them in a slow pace.

They apply to all levels, sets are 1 and the duration is 5-10 minutes.

Index of Cool-down Exercises:

Treadmill
Stationary bike
Elliptical trainer
Spinning bike
Step-ups
Jumping jacks
Jump rope
Jogging

Cool-down Stretching Exercises

You will do all the exercises below. Write on your Daily Exercise Plan stretching, in the Warm-up section.

The sets are 1 for each exercise and the duration is approximately 30 seconds per repetition. You can print the following guide to serve as reference.

Click on each link to go directly to that exercise.

Index of Cool-down Stretching Exercises:

1. Neck

Movement:

Bend your neck to the right and hold.
Bend your neck to the left and hold.
Bring your chin to your chest and hold.
Tilt your head back and hold.

Note: Hold 5 seconds on each side.

2. Shoulders

Movement:

Extend your right arm and bring it close to your body at chest level. With your left arm push it toward your chest. Hold.
Repeat with the left arm.

Note: Hold 30 seconds on each side.

3. Biceps

Movement 1:

Extend your right arm to shoulder level and parallel to the floor. With your left hand thrust your right hand back. The fingers of your right hand are pointing at the floor. Hold the position.
Repeat with the other arm.

Movement 2:

Place one hand on a wall. The fingers are pointing to the side.
Your body looks forward and the hand is extended backward.
Move the body close to the wall and try to stretch your hand and arm backward as far as you can and hold.

Note: Hold 30 seconds on each side.

4. Triceps

Movement:

Bend your arm behind your head and put your hand on your back.
With the other hand push your elbow towards your head.
Hold the position.
Repeat with the other arm.

Note: Hold 30 seconds on each side.

5. Chest

Movement:

Extend your arms to the sides of your body forming a T.
Take your arms backward with your palms open as far back as you can and hold.

Note: Hold 30 seconds.

6. Abdominals

Movement:

Lie face down on the floor.
Lift your torso and lean on your hands.
Try to bring the head back as far as you can arching your back and hold.

Note: Hold 30 seconds.

7. Back

Movement:

Place your knees and hands on the floor.
Stretch your head back, arching your back and hold for 15 seconds.
Bring your head toward your chest and form an opposite arch. Hold for 15 seconds.

8. Legs

Movement 1:

Standing, flex your leg back and bring your ankle towards your hand.
With one or two hands to hold your leg trying to place your foot on your buttocks.
Repeat with the other leg.