Finish your workout the right way and start your next sessio

icandoit

Chill Factor
Finish your workout the right way and start your next session even stronger

Cooling down after a sweaty gym stint falls low on the priority totem pole, right down there with flossing and organizing the junk drawer. But slowly returning your heart rate and blood pressure to normal is important because it reduces the risk of injury. It also makes you forget the pain of a good workout, increasing the chances you'll do it again, explains Fabio Comana, an exercise physiologist with the American Council on Exercise. Here's how to cool down smart and finish on a physical and emotional high.

After You Lift...

Do This Pamper the muscles you've just worked by stretching for 5 minutes. Then, for 5 minutes, slide sore body parts over a foam roller. Finally, try a contrast shower -- alternate between 3 minutes of hot and one minute of cold. Why? Cold-water shots slow your metabolism and take down swelling to lessen the likelihood of soreness overload.

After You Run...

Do This Finish up with light intervals, suggests Chris Bergland, author of The Athlete's Way. Run at a challenging pace for 20 to 25 seconds, then walk or jog for a minute or two. Repeat three to five times. Then stretch your calves, glutes, groin, hamstrings, hip flexors, and quads -- this will help post-run carbs get into your muscle cells to replace lost glycogen.

After You Ride...

Do This Spin easy for 10 to 20 minutes, says Amber Neben, two-time winner of the Tour de l'Aude, the biggest women's cycling stage race, which rolls in France. Then 86 muscle soreness with an ice massage: With a "popsicle" you've made by freezing water in a Dixie cup, rub the aching area for 10 minutes, take a break for 10 minutes, and rub again. Repeat for up to an hour.

After You Swim...

Do This Dip underwater five or six times, and each time blow out all your air. Then swim one-tenth the distance of your workout, nice and easy. Though the impact-free nature of swimming feels relaxing, a cooldown is critical to slowing your heart rate and preventing muscle cramps and injuries, says Janet Evans, four-time Olympic gold medalist and author of Janet Evans' Total Swimming.

icandoit

Chill Factor
Finish your workout the right way and start your next session even stronger

Cooling down after a sweaty gym stint falls low on the priority totem pole, right down there with flossing and organizing the junk drawer. But slowly returning your heart rate and blood pressure to normal is important because it reduces the risk of injury. It also makes you forget the pain of a good workout, increasing the chances you'll do it again, explains Fabio Comana, an exercise physiologist with the American Council on Exercise. Here's how to cool down smart and finish on a physical and emotional high.

After You Lift...

Do This Pamper the muscles you've just worked by stretching for 5 minutes. Then, for 5 minutes, slide sore body parts over a foam roller. Finally, try a contrast shower -- alternate between 3 minutes of hot and one minute of cold. Why? Cold-water shots slow your metabolism and take down swelling to lessen the likelihood of soreness overload.

After You Run...

Do This Finish up with light intervals, suggests Chris Bergland, author of The Athlete's Way. Run at a challenging pace for 20 to 25 seconds, then walk or jog for a minute or two. Repeat three to five times. Then stretch your calves, glutes, groin, hamstrings, hip flexors, and quads -- this will help post-run carbs get into your muscle cells to replace lost glycogen.

After You Ride...

Do This Spin easy for 10 to 20 minutes, says Amber Neben, two-time winner of the Tour de l'Aude, the biggest women's cycling stage race, which rolls in France. Then 86 muscle soreness with an ice massage: With a "popsicle" you've made by freezing water in a Dixie cup, rub the aching area for 10 minutes, take a break for 10 minutes, and rub again. Repeat for up to an hour.

After You Swim...

Do This Dip underwater five or six times, and each time blow out all your air. Then swim one-tenth the distance of your workout, nice and easy. Though the impact-free nature of swimming feels relaxing, a cooldown is critical to slowing your heart rate and preventing muscle cramps and injuries, says Janet Evans, four-time Olympic gold medalist and author of Janet Evans' Total Swimming.