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workouts
women: cool down
By Martha Lourey Bird | MSpSC, BSpSC (ExSc), DipRT
A proper cool down means lots of stretching. First, gradually decrease the intensity of your workout. Then, slowly and gently, work through a series of static (nonmoving) stretches that cover all your major muscle groups. There is no limit to the number of stretches you do — just be sure to stretch your whole body, relax and increase flexibility where it's needed.
These cool down stretches are the same as the warm-up ones. The only difference is that you hold them longer than you do when warming up. Hold the following stretches for 12 to 30 seconds:
| Instructions |
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| 1. |
standing calf stretch
Suitable for the back of your lower leg.
Take a large step backwards with one leg, making sure the heel is in contact with the floor. Keep the back leg straight, the front leg bent and your body upright, as shown. (The upper-body stretch shown is optional; it stretches the chest and shoulder area.) |
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| 2. |
standing ham stretch
Suitable for the back of your upper leg.
In a standing position, place one foot forward. Keep this front leg straight and bend the back leg. Lean forward and take the weight of your upper body onto the upper part of the bent leg, or perform the upper body stretch shown (optional — it stretches the upper back area). |
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| 3. |
standing quad stretch
Suitable for the front of your upper leg.
Stand on one leg and bring the heel of the other leg in towards your butt, as shown. Keep your hips level, knees together and supporting leg slightly bent. If you have trouble balancing, focus on something directly ahead of you or use a wall or chair for support. |
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Activity POINTS® values
Want to know how many Activity POINTS values you've earned? |
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Safety tips
It's always a good idea to check with your physician before making any changes in your physical activity. |
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