Do I need to cool down after doing cardio exercise?

Yes, it is recommended that you cool down after doing any type of exercise. The purpose of a cool down is provide your body with a smooth transition from exercise back to a steady state of rest. Many people do not consider the cool down to be an important part of a workout, but properly cooling down after exercise is necessary. Taking approximately 5-10 minutes to cool down following your workout helps to remove waste products via the blood, helps minimize muscle soreness, allows the cardiorespiratory system to respond to a lower demand, and helps avoid any dizziness by having the blood pool in the lower body. The National Academy of Sports Medicine (NASM) recommends you slowly decrease the intensity of your cardio workout to 40-50% of your maximum heart rate for a period of 5-10 minutes to cool down.

Stretching is also an important component in any cool down. The goal of stretching in a cool down is to help relax your muscles and bring them back to their normal resting length. Both static stretching and foam rolling are my favorite forms of stretching to use as part of the cool down.

Note: to find your maximum heart rate subtract your age from 220. For example, if you are 40 years old: 220 - 40 = 180. Your maximum heart rate would therefore be 180 bpm.

Yes! Cardio exercise places increased stress on your system and it is important to slowly reduce that stress prior to returning to your baseline heart rate and breathing rate. Stopping abruptly can sometimes cause lightheadedness and even make you faint. Cooling down is as simple as just watching your breathing and ability to speak. Before you finish your cardio exercise, be sure you slow down your pace, are able to breathe normally, and can speak clearly enough to comfortably produce full sentences.