1.Gentle exercise;

2.Stretching; and

3.Re-fuel.

All three parts are equally important and any one part should not be neglected or thought of as not necessary. All three elements work together to repair and replenish body after exercise.

To follow are two examples of effective cool downs. The first is an example of a cool down used by a professional athlete. The second is typical of someone who simply exercises for general health, fitness and fun.

Example Cool Down Routines

Example 1: - For Professional •10 to 15 minutes of easy exercise. Be sure that easy exercise resembles type of exercise that was done during your workout. For example, if your workout involved a lot of running, cool down with easy jogging or walking. •Include some deep breathing as part of your easy exercise to help oxygenate your system. •Follow with about 20 to 30 minutes of stretching. Static stretching and PNF stretching is best at this time. •Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a workout is that which is easily digestible. Fruit is a good example.

Example 2: - For Amateur •3 to 5 minutes of easy exercise. Be sure that easy exercise resembles type of exercise that was done during your workout. For example, if your workout involved a lot of running, cool down with easy jogging or walking. •Include some deep breathing as part of your easy exercise to help oxygenate your system. •Follow with about 5 to 10 minutes of stretching. Static stretching and PNF stretching is best at this time. •Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a workout is that which is easily digestible. Fruit is a good example.

Getting serious about your cool down and following above examples will make sure you recover quicker from your workouts and stay injury free.

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