A cool-down (warm-down) is a period of light activity following the main exercise session, gradually lowering heart rate and returning the body toward its resting state. Typically 5-10 minutes of low-intensity movement (easy jogging, walking, gentle cycling) followed by light static stretching. Benefits include a gradual reduction in heart rate (avoiding blood pooling), clearance of metabolic by-products and reduced post-exercise stiffness. While the evidence for dramatic recovery benefits is modest, cool-downs are a sensible, low-cost recovery practice.
Key points
- Light activity to return body to rest
- 5-10 min low-intensity + light stretching
- Gradually lowers heart rate
- Aids recovery, may reduce stiffness
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