Will I Really should Awesome Lower Following a Workout

 

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So sure, you could avoid the fainting risk by sitting down immediately after your workout. But Halliwill says there’s another good reason to do a cooldown. Keeping your muscles working at a lower. Yes, cooldowns are important, but really only after higher-intensity workouts. An efficient and effective cooldown is typically short (about 10 minutes) and soothing, and will feel like the perfect way to complete your workout.

The science behind the cooldown has been debated in the sports-science world. So sure, you could avoid the fainting risk by sitting down immediately after your workout. But Halliwill says there’s another good reason to do a cooldown. Keeping your muscles working at a lower.

A: Yes! The cool-down is one of the most important parts of your workout. It’s what helps your body transition into a recovery stateâ the time when your strength and size gains actually occur.

People who perform an active cool down after an intense training session tend to perceive their recovery to be much better than if they did no cool down at all. Additionally, a good cool down can improve feelings of relaxation, and in team sports environments, provide an extra opportunity for social interactions. So why should you cool down after each workout?

Well first of all, cooling down will prevent dizziness by reduced heart rate and breathing rates.And you may think to yourself, well sometimes I do get a little light headed right after a workout. That can stem from several things, including lack of water, food, or sleep but also can be your bodies way of telling you that you need to slow down!Prepares your muscles for the next exercise session; Removes waste products (such as lactic acid), which can build up during vigorous activity; Reduces the immediate post-exercise tendency for muscle spasm or cramping; Reduces muscle soreness and stiffness; How Should you Cool Down? A quality cool down will take 5-10 minutes and consist of a lower intensity exercise period followed by stretching. A cool-down routine doesn’t have to take long or feel complicated.

Here are the five cool-down exercises Johnson says every athlete should embrace after a workout. Foam roll for 5 minutes Hold a “Brettzel” stretch for the length of five. Cooling down after a workout can help lower body temperature gradually. Cool down should also be followed with replacing lost fluids and electrolytes during exercise.

In general, a guideline for proper hydration with exercise is to replace every pound of fluid loss with 2 cups of fluids. Yes, says Andrea Fradkin, an associate professor of exercise science at Bloomsburg University in Pennsylvania. “A cool-down has been shown to prevent venous pooling after exercise,” or the buildup.

List of related literature:

For this reason, reserve a few minutes at the end of your workout to cool down slowly.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

After a workout, your body needs to recover from the demands of physical activity; to aid this process, ACSM recommends a cool-down of 5 to 10 minutes after a vigorous workout.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

You should stretch for 5 or 10 minutes before every workout but only after your body temperature has increased, as indicated by the presence of perspiration following some large-muscle activity such as jogging.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

the Cool Down A cooldown period is necessary after the aerobic exercise period.

“Mosby's Fundamentals of Therapeutic Massage E-Book” by Sandy Fritz, Luke Fritz
from Mosby’s Fundamentals of Therapeutic Massage E-Book
by Sandy Fritz, Luke Fritz
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Depending on the temperature, you may need to actually warm your muscles by raising your heart rate, especially if you plan to strip off layers and hit the start line wearing less than is optimal, knowing you’ll soon be exerting yourself and possibly sweating.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

How long you should cool down is dictated by the length and intensity of your workout, but, as I said, anywhere from 3 to 5 minutes should be sufficient.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Dehydration slows down all of the body’s recovery functions after a workout, so drink plenty of water and get some electrolytes (use a zerocalorie sports drink or several ounces of coconut water), which help regulate body temperature and enhance recovery.

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from The Supplement Handbook: A Trusted Expert’s Guide to What Works & What’s Worthless for More Than 100 Conditions
by Mark Moyad, Janet Lee
Potter/Ten Speed/Harmony/Rodale, 2014

Also, take about five minutes to cool down gradually after your workout.

“Success Is Not an Accident: Change Your Choices; Change Your Life” by Tommy Newberry
from Success Is Not an Accident: Change Your Choices; Change Your Life
by Tommy Newberry
Tyndale House Publishers, Incorporated, 2011

Cooling down at the end of your workout by pacing slowly until your heart rate and breathing are back to normal also helps remove lactic acid and prevents a situation where your muscles aren’t using new blood anymore but your heart is still forcing extra through your arteries.

“Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone Muscle, and Feel Great Without Dieting” by Leslie Sansone
from Walk Away the Pounds: The Breakthrough 6-Week Program That Helps You Burn Fat, Tone Muscle, and Feel Great Without Dieting
by Leslie Sansone
Center Street, 2008

Cooling down after a workout may help gradually reduce the temperature of muscles, especially after a more intense workout.

“Nursing Care Plans E-Book: Nursing Diagnosis and Intervention” by Meg Gulanick, Judith L. Myers
from Nursing Care Plans E-Book: Nursing Diagnosis and Intervention
by Meg Gulanick, Judith L. Myers
Elsevier Health Sciences, 2016

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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76 comments

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  • “i’m not that flexible” proceeds to touch toes
    i’m just joking around, this is my first time trying your workout; i found you on tik tok. i did the washboard abs and then came to this vid for a cool down. it’s only my first time like i just mentioned and it was just such a good workout! i can’t wait to see the results in a month or so (maybe less!)

  • Hello from the future �� I follow alot of your work outs Rebecca-Louise. Today I made a search for warn up and cool down and I found it on your channel ��

  • Thank you! I never had much of a problem with weight but ever since working out consistently with your videos I feel so much more energetic throughout the entire day. I’m getting toned and healthy. I really appreciate these videos!

  • Thank you so much! You really inspire me with all of your videos. I just started a yoga channel and you I’m working hard to create videos like this for people to relax and feel good. ❤️

  • Thanks so much for posting. This is exactly what I needed after doing intense HIIT and pilates workouts. I cannot stress enough how important stretching and cool downs are.

  • I can feel the burn. With Bikini Abs workout. I haven’t done this workout in while. My abs are killing me.. Thanks Rebecca! ����������������

  • I just did your Glutes and abs workout with weights oh lady Rebecca my glutes and abs are so much on �� ���� and can definitely feel the burn! So glad I found you on YouTube!
    Nancy
    P. S. I am definitely crushing it!
    ����������������

  • Perfect! I’ll add this video to my final daily workout routine!.. I just finished 5 videos work out of Danielle with my girl friends… it’s so worth it!!! We feel the burns and we love it <3 <3 <3

  • I LOVE Madfitthe workouts are so awesome and keeping me sane throughout this quarantine!!!! Thank you so much! The videos never get boring and they range from beginner to advanced which let me start out easier and work my way up. I am 67 years young and feel rejuvenated. Virtual hugs from Newport Beach, CA.

  • You are absolutely gorgeous and your videos are absolutely amazing. Thank you beautiful!! God Bless you and your beautiful family ❤️❤️

  • i was shocked with the body rolls, haha
    not the most masculine thing i’ve done
    but i don’t care.
    some pose made me feel like spider man,:D

  • Thank you for this Ms. Rebecca but I have a concern though, I have scoliosis. Will these exercises be okay? Lots of love from the Philippines!

  • This was a great video! I would love to have a cool down where its a bit more chill and relaxed though. I love a more relaxed-yoga style after a crazy workout☺

  • Love your videos so much (and the music in each of them)!! Could you do more stretching videos for recovery? Keep the great content coming:)

  • Rebecca I was trying to find your new workout where you do sort of push up with your leg extended but can’t locate it, it’s called Full Body Bikini Workout. Nancy

  • After years of postponing daily exercise, I finally found the one whose videos are easy to follow and very encouraging. Thank you so much! Will let you know if I have formed some semblance of abs:D

  • Good morning Rebecca, I just did Bikini abs in Mexico and I don’t think I did this particular one. I can feel the burn and my abs are on ��

  • The program is completely free, so support me by clicking the like and subscribe button. If you want to join this challenge, let us know by leaving your comment down below. Update your progress on our community https://www.instagram.com/inshapefam/ or create your own Youtube video sharing your progress to motivate everyone to get fitter, healthier ����More FREE workout programs https://www.anhfit.com/w/ Quick & intense workouts https://www.instagram.com/anhfitcollection/

  • Maddie these videos are amazing! My mom who had cancer some years ago started working out with me and your videos, we are very happy with all the exercises especially with the Ballet and stretches! Kisses:)

  • love your workouts, I normally do a butt and arm workout everyday alternating with an abs,plus walk/jog 5 days a week. Rebecca should i be doing anything different?

  • hello rebecca.. which of your workouts can be safely followed for those with previous back n leg injury.? i have had an accident before and i cant really run anymore as my ankle swells.. and my back hurts when i stand too long. any advise pls?��

  • Hi ms hanna i been watching your all videos, can you help me which workout suit for me,? I have dip hips and small butt. I want to improve it atleast a bit.. Thanks for your reply. God bless you and pls upload more videos.

  • Oh Rebecca, you have to know how much you have helped me to keep my weight off -first, I am not very young and three years ago I was diagnosed with a hypothirodism, “lazy thyroid” and this condition makes me gain weight so easily. I have always workedout to keep my figure… but as I get older is more difficult to lose the 6 pounds I would like to lose. I am not the type who gives up, and your motivation is simply contagious!!! You are a happy ball of fire!!! THANK YOU!!

  • ohhh I wish it was longer!!!really helped relaxed my mind too as my boys re playing right on my back as I m trying to workout…pfft!cheers!!!

  • Thank you! My whole body changed because of you. I train since the Easter Holidays and my tummy is so strong! I lost 1 kg in 2 weeks and I feel amazing!

  • Thèse is my new before bed routine ����������. I just won’t to ask you I work out everyday for 07 min at morning and 07min at night, and I have in other 07 min a day for the butt and the other day for abs, is that to much for my body. hope you’ll answer my QST
    Lov u ������

  • This is my favorite cool down video. I love that you have stretches for every body part we work on. I’ve got my best friend doing your videos, too,

  • Thanks Rebecca! May I know what is the best to eat after workout to make sure muscles can develop healthily while not gaining fat/ too much sugar intake?

  • Great Maddie, thanks for the routines, finished with this today, I need to nurse my hip flexors while trying to stretch my hammies. I am pretty unflex. Thanks,

  • my abs are really strong, but i have a layer of fat over them. besides eating healthier than i have been, what else does anyone suggest?all help is appreciated.

  • “I highly highly recommend that you include stretching into your regime”
    maybe all the dictators really needed to succeed was stretching after all

  • Hi Rebecca, I did the warm up, beginners cardio, and cool down today. First time exercising in a long time and I think your videos can help me to keep going. If my heart rate is still high and I am short of breathe after the cardio should I walk around for awhile before doing the cool down video or is it ok to start right into the cool down video?

  • I’m naturally a thin person but I decided I wanted to tone up and then I found your XHIT ten minute abs and I have become obsesed with your workouts, you have really changed my life. Besides sculpting my body I have been drastically happier than I have been in some time (I’m not the only one who’s noticed) So thank you.

  • AWESOME! the best cool-down routine ever! everything needed in a cool down.
    I love the enthusiasm in all your videos!
    also, can you please make a warm-up routine like this as well?:)

  • I hate that you always thank me for working out with you, when I’m doing the same thing… Copy cat! Hahah. Thank you for your videos. You help transform my mind and body with every workout! ☺️❤️

  • You’re soooo beautiful and talented and your videos are soooo helpful. Thank you sooo much Danielle! God Bless you and your beautiful family ❤️❤️

  • Hi hana please can you sags me full body work out because my wading is every son so I wish my body like babe dol I think you understand

  • Good Morning Rebecca,
    I just did your new workout Yoga and Detox. That workout was a little challenging for me a lot of the poses I did some modified version. My legs and abs are on ������
    #1IcanfeeltheburnRebecca… Thanks.Rebecca. Nancy
    ��������������������

  • Hi Rebecca! I did your Abs and glutes workout and man my abs and glutes are definitely on fire!! I can feel the burn!
    ����������
    Nancy

  • would be nice if you held each stretch a bit longer. in order to increase flexibility a stretch must be held for at least 20 seconds. otherwise, this was a great cool down. its very similar to the stretch routine i do in the barre class i teach!

  • Thank you Rebecca! I had so much trouble on my first day but going through these workouts with you have been life-changing. For real. Thank you so much!

  • Hi, I do not know what to do before exercise, and after exercise and how to distribute training on days of the week? how many times to do every training a day?? can you please help me and give me a shedule table? Thank you!!! Sorry my english is not good

  • Hello love the cool down I did the 30 day arms an butt workouts this morning it was really good an burning so good too thank you have a great day

  • I start the booty building plan vol 1 but I am a little confused!! I should follow your program and exercise every day?? How often should I exercise??

  • That was good! thank you. I got stuck buying a foam roller a few years ago for my back via physical therapy. It would be cool if you made a video how to use it for other parts of the body and how we can do it correctly. Maybe at the end of a stretch video? Just a thought.

  • Rebecca, The Victoria Secrets Ab Workout the more recent one is really intense and I can finally do the side plank with the dip..This is the suggested excercise for me today. Do you have a more recent warm up and cool down? Oh yes I definitely feel the burn!! It is snowing here in CT. Nancy
    ❄❄������

  • Your videos have made my lockdown a lot more bearable and I do feel better in my body!
    This is the first of your videos though that I felt in a rush while at it, which surely isnt your intention and therefor Im mentioning it.

  • Love love love your videos, they’re the perfect length and I can mix and match whatever I feel like. Thank you so much for posting these and making fitness accessible for everyone its amazing <3

  • I loved the stretch but quick question. Are you Lola’s sister, she is going into 6th grade and i’m in the same class as her and you just looked familiar. Sorry to bug you if she isn’t, just had to ask.

  • I love this workout I do it often after I’ve done one or two of the other workouts. I find it a really good mix of full-body stretch and cool-down moves and always helps to maximise the results from the other workouts as well. You’ve really helped me get through lock-down thank you so much Maddie xx

  • Hi daniell your workouts are really great and very much helpful. I have been doin your workouts since last 15 days and can see resultant slowly….thanks a ton… what I m suggesting is can u make a workout series for how to strengthen the back and shoulder muscles…. the reason I m saying this because doing job because of wrong posture my muscles have stiffened and I cannot do any workouts… through your series I have find much relief and hope through your strengthening series I can get rid of my muscular pain forever…. thanks a ton once again.

  • You are soooo beautiful and talented Danielle! Your videos are sooo helpful as well. Thank you so much. God Bless you and your beautiful family, Amen.

  • Today I did 3 arm workouts and now cool down and I feel amazing thank you Rebecca this is the 1st time that I have not given up exercise for a now almost a month you are amazing

  • My tush has always been on the thicker side, however it didn’t have much shape to it. I’m on my last day of week five. Let me tell you. The difference is definitely there. I may not be able to see too much of a difference, but I certainly FEEL it. I’m getting stronger and I couldn’t have done it without this program. I have a feeling if i was just gaining muscle, I would really see it. Since I was transforming fat into muscle the results are a little bit different, but they are there nonetheless. Can’t wait for the full VOL. 2 when we start incorporating weights. My booty is going to POP for sure.:D Kudos to Hana for giving us the tools and encouragement to keep it pushing!!!

  • Hi, my daughter and i have been all the quarantine doing your exercise and they are fantastic. Can you do more estreching routine please? We love you saludos from Spain ♥️♥️

  • I really really love your workout videos! I use them to guide me through my workout at least once a week. I was wondering if you could maybe make a video about toning-up the inner thighs or another one for the bum? Love you icon uk guys A LOT ♥ can’t wait for the next video xx

  • Today die did the Thigh Gap, Best Butt ever and Miley Cyrus Leg Workout! I’m feeling so good! I hated working out but today your workouts totally changed everything! Keep your great work up, youre so motivating ����☺️

  • Hi Rebecca! I love love love your workouts! I am not good about stretching regularly afterwards, so am really trying to do your cool down and stretch videos more regularly. You mentioned in this video that eating certain foods after working out can really change your results, can you give some examples of good post workouts foods? Thanks so much!!

  • Core Power Yoga. Intense loved the downward dog poise. I definitely know my abs are on ������. Are there any more yoga workouts?
    I can feel the burn Rebecca!

    ��������������

  • it wil b better if u add some cool dwn n warm up sessions of d specific parts in d videos itself of those parts.
    ur videos r really intense love dem..

  • Hey Rebecca, I’m currently a sophomore at high school, with my busy schedule I’m just doing one excercise from Mon-Fri (switching abs, legs, butt,etc everyday) and doing 2 cardio videos in the weekend. Is that a good plan ^^?? Oh and by the way doé green tea really help to burn fat??

  • If you find these ones too easy: try these alternatives:

    Butterfly stretch: try and get your nose to touch your feet it ur legs are flat
    Lower stretch: rather than bending your knee up, keep ur legs straight. If ur flat in that do the splits and then over splits.

    I do those cuz I’m already flat since ive been doing dance classes for years. I can literally sit in splits and not be uncomfortable.

  • I tried this stretch routine for a cool down today. I took quite a long pause between the workout and cool down ( texting some colleague ha ha ) so my body has somehow cooled down already. Then I did these stretches. Boy, I sweat even more than during the workout, it’s like a glass of water being poured slowly on my face. The movements seem so harmless until you try it, I mean it in a very positive way. Thank you for all the small details you gave along the video, I can quickly correct my poses if I did it improperly. Great video!!

  • Hana I love all ur workouts ❤️, they are very effective cuz u can feel it exactly where it’s intended to be and Can you please do a warm up and cool down for the upper body…

  • Do you know how we do the progam go each like for example the booty plan one when I click on it it shows like 4 videos on day one do we all do them in one day the 4 videos together or do we pick one please reply and do we use any weight or anything or something and when do we start seeing results

  • I am so proud of me every time i finish your workouts. Especially this one, of course, because it’s like “Ok, i did my best for today.” Thank you, Rebecca!

  • Thank you, Rebecca, for awesome workouts. I’m so used to them. You’re the only person that made me stick to exercises and not to give up. You’ve been updating some of your old videos and it would have been so nice if you made new warm up and cool down videos as well. Just to have something different for a change. ��

  • The quality of your video’s production has tremendously increased in a year. It’d be nice to have an update of your earlier video with the great sound of your earlier ones.

  • You are wonderful. Thank s so much for your wonderful videos. Please keep the ballet ones coming, they work wonders and are not easy to find online. More of those please. Many blessings

  • i was trying to do this but i got cramps twice around my glutes and thighs, anybody know the reasons why? that would really help:( thank you!

  • I have a risk of sclerosis and I actually got injured my lower back while following glut training but the doctor said its not a big deal just a small injury probably due to wrong positioning my back but still sclerosis risk remains… Can I go on with the training please?

  • Good morning Rebecca,
    I just finished your workout How to get ripped abs with weights. Wow that was an intense workout, I forgotten how hard it was. But I did the entire workout and oh yes my abs are so on fire ������.
    #icanfeeltheburn Rebecca.
    Nancy

  • @Hana Milly i have been following your booty program volume 1 and i am seeing results but i need your help. I am seeing that my one butt is growing more than the other what to do. Please help and cant wait to share the results. Please help��

  • Awesome video! Here’s a breakdown of the exercises.

    5 Minute Warmup 1:07

    1) Light Jog 1:10

    2) Squat 2:13

    3) Knee to Elbow 3:18

    4) Front Kick Toe Touch 4:22

    5) Cross Toe Touch 5:26

    Cool Down Stretching 6:28

    1) Side Lunge 6:34 (other side 7:05)

    2) Crescent Moon 7:37 (other side 8:10)

    3) Hamstring Stretch 8:40 (other side 9:13)

    4) Low Lunge 9:46 (other side 10:18)

    5) Pigeon Pose 10:50 (other side 11:21)

  • Hi Hanna! Thanks for posting! Do you have before pictures (not just frontal). Some people want to see believable photos… Especially those with no booty… ������ Yep me!

    Thank you.
    #Jesus Is Lord
    #serve Jehovah Jesus

  • Add Warm up and cool down routine to your workout, it’s good for your heart rate, increases blood flow to the muscles and avoid injuries. Up coming video will be a complete lower body workout Hips, Butt, Thighs and Calves. Tracking progress form will also be available to down load in that video as well, so stay tuned workout buddies! Keep training, stay persistence, visualize the results you want in 5 weeks �� �� ��