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11 Best Cool Down Exercises for Recovering From Intense Workouts

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So you’ve finished your workout and are ready for the next part of your day. Not quite. Take the time to do cool-down exercises and your body will thank you for it.

“Think of your body like a car,” says Boom Cycle trainer Lisa Jane Holmes. “You (hopefully) don’t go 100 mph for an extended period of time, then when you’re done just hit the brakes, turn off the engine, let it stand and hope for the best when you leave it the next time you start it will be the same for your body, so if you have been exercising intensely, gradually reduce this intensity so that your body temperature and heart rate return to normal.

“Including stretches in your cool-down routine can also help prevent lactic acid build-up and reduce muscle stiffness and soreness for the next 24 to 48 hours after your session, as well as maintaining joint flexibility. Down is perfect because your muscles are already warm and are loose so you can potentially stretch deeper and, over time, increase your range of motion too. “

But what if you don’t have the time when your workout is all you can get on that day. Well, according to Holmes, avoiding cooling off is not only bad shape, it’s potentially dangerous. “If you leave a fitness class or training session almost immediately after the last stroke, your heart rate is still likely to be extremely high. Keeping your heart rate this high without it slowly decreasing can lead to dizziness and muscle spasms.If you sit without cooling down almost immediately after your workout session, blood can pool in the extremities of the body, which means that less blood is in your head and reaches your heart – a recipe for lightheadedness and fainting. ”

Don’t make this mistake. Try these 11 cool-down exercises on your next workout and you’ll be relaxed, refreshed, and ready for whatever your day entails.

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1

Child pose

Muscles stretched: Hind legs

Okay, you’ve just finished an intense workout and are looking for an easy way to get into your cool, right? Our tip: start with a simple children’s pose.

How one: Start on your hands and knees before extending your arms and leaning back until your buttocks are on your heels. Look at the floor and take a moment to relax in this position.

2

Children’s pose with lat reach

Muscles stretched: Hind legs

The second stretch on this list doesn’t require leaving the child’s pose.

How one: In the child’s pose, extend your arms to the left and stay there for 45 seconds to a minute. When you’re done, do the same thing on the right. As the name suggests, this is an excellent stretch for your lats.

3

Upward facing dog

Muscles stretched: Lower back

How one: Curl up on your front and step into a low cobra by arching your lower back and lifting your chest. Support your body weight on your hands, but with your elbows bent. When this feels comfortable, either straighten your arms a little more so that you are in a tall cobra, or all the way so that you are in an upward dog position, as shown in the illustration.

4th

Cat cow

Muscles stretched: Back, stomach

More work for your back and especially your lower back here.

How one: Start on all fours with your arms shoulder-width apart. Bend your back and look up. Hold this position for five seconds. Tuck your chin in and push your rib cage towards your pelvis. Hold this position for five seconds. Repeat over and over again.

5

Hip flexor stretch

Muscles stretched: Hips, quads

How one: Extend your right leg in front of you and place your left knee on the floor. You can do this stretch with your left shin parallel to the floor, or you can lift your leg 180 degrees and hold on to it with your left hand. Do that and you’ll get a good stretch in your left quad as well.

Whichever option you choose, drive your hips forward while keeping your back straight. Hold the position for 30 seconds and repeat 2 to 5 times on each leg, trying to increase your stretch each time.

6th

Pigeon keeping

Muscles stretched: Hips, buttocks

How one: Get into a push-up position and swing your right knee toward your left hand. Keep swinging your knee until it touches your right hand and then place the knee on the floor so that it is in a line or just behind your arms. Drop onto your forearms to deepen the stretch before repeating this on the left side.

7th

Lying torso twist

Muscles stretched: Buttocks, lower back

How one: Lie on your back and bring your knees to your chest. With your shoulder blades on the floor and arms outstretched so that you are in a T shape, move your knees to the side. Look in the opposite direction to your legs and hold. Return to the center and repeat the stretch on the other side.

8th

Scorpio

Muscles stretched: Chest, shoulders

How one: Lie face down with your arms wide apart and lift your left leg until it crosses your right. Your foot should land somewhere near your waist. Bend your left elbow and use your left hand to maintain balance.

9

Shoulder stretch

Muscles stretched: Shoulders

How one: Bring one arm across your body and cross your elbow with the other arm. Hold for 30 seconds.

10

Triceps stretch

Muscles stretched: Triceps

How one: Raise your right arm toward the ceiling, then bend your elbow so your right palm falls toward the center of your back. Place your left hand on your right elbow and use it to gently push your elbow down and down. Hold this stretch for three to four repetitions on each side for 30 seconds.

11

Neck circles

Muscles stretched: neck

How one: Stand up straight with your feet shoulder-width apart. Move your neck in circles, first clockwise and then counterclockwise.


Daniel Davies is a writer for Men’s Health UK and has been reporting for various publications on sports science, fitness and culture for the past five years.

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Men’s Health

Dwayne ‘The Rock’ Johnson Explained Why He Doesn’t Have Six-Pack Abs

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Before we start, let’s agree on something: For someone who is nearly 50 years old, Dwayne ‘The Rock’ Johnson is in incredible shape. As someone with a background in professional American football, wrestling and performing hardcore action scenes – with decades of strength training under the (weight) belt – DJ is a fitness icon for men half his age and has made a name for himself made by Hollywood’s strongest leading actors.

These physical skills are what power tens of thousands of frantic Google searches as those desperately looking for Johnson’s workouts try to find the plan that got him into such gigantic shape. But the internet has defied one mystery: Where are Johnson’s six pack abs? He’s got the core strength and low body fat required to make them pop, after all.

That was the question Johnson asked during a recent WIRED “Autocomplete” interview in which DJ answered some of the internet community’s most burning questions. The question read by his Jungle Cruise co-star, Emily Blunt, was, “What’s wrong with The Rock’s abs?”

“That sucks!” replied Johnson to the question that struck his body. “There’s nothing wrong with them, no. Here’s the thing. I think because on Instagram all these Instagram fitness models have these incredible six, eight, 12, 24 packs.”

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“I have a five and a half pack, sometimes a four and a half pack,” he continued. “But the problem was – which a lot of people don’t know – I ripped the upper part of my thigh off my pelvis in a wrestling match and it popped, in a wrestling match.

“And then it started a chain reaction and tore my abdominal wall, so I had to do emergency surgery with a triple hernia, one tear, one tear, and one tear.” [pointing to each tear].

Sounds like a tough ride – one that will definitely ruin any unwarranted keyboard comment. “Those bastards who google what’s wrong with the abs on The Rock? ‘ Well, it’s called a 45 minute wrestling match and the top of my quad popped out of my pelvis and my adductor popped out of my pelvis, “said Johnson.

“And the pain I’ve been through … I have to fix this shit. I’ll google what got over The Rock?”

Very good reason, you will agree with me.


Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

This content is created and maintained by a third party and imported onto this page to help users provide their email addresses. You may find more information on this and similar content at piano.io

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Men’s Health

Why Winter is The Best Season for Bulking

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With the lack of beach days forcing you to put up with it all and minimal impromptu parties popping up on the calendar, there’s relatively no need to wear a chiseled six-pack year round. Therefore, winter is the best time of year to build as much lean muscle mass as possible. For those unfamiliar with the concept, it should be made clear that bulking doesn’t translate directly to bodybuilding (aka You Won’t Walk Away Like the Michelin Man).

How do i start?

The most important thing is that to build muscle you need to eat a lot more. The reverse formula for what it takes to lose weight, bulking, requires you to expend more energy than the body needs while at the same time giving some of that energy, e.g. Through regular and strenuous physical activity to build muscle mass.

The amount of food you need to eat varies from person to person and takes into account your current physique and fitness goals, which is why I recommend that you always seek advice from your doctor. For some, it might mean adding an extra can of yogurt to your morning cereal, others need to include a different meal each day, but you want your wellness journey to be tailored just for you.

Wait … am I not getting fat?

While it may be a cause for concern for some, fat gain is part of the mass building process. However, you don’t want to fall into the pattern of simply eating more for profit, it’s all about quality and informed food choices.

Start increasing your calories in small increments, prioritizing more full fat dairy, whole grains, and lean meats to underpin each meal. Other high-calorie foods that should appear on your radar include avocado, sweet potato, and nuts.

Hot Tip: Swapping Vegemite for Peanut Butter on Toast will increase your energy and protein intake without increasing the bread amount, making you less likely to feel too full.

So am I doubling the protein requirement?

Contrary to popular belief, bulking requires more than just protein (so stop knocking down those shakes). The best sources of protein to include in your diet today should be: eggs, nuts and seeds, beans, legumes, lean meats, and seafood. Again, so many factors play a role in how much you need, including your gender, height, and exercise program.

If you are feeling fit and ready to reshape your body but are lacking inspiration in the kitchen department, I recommend investing in one of the many food delivery programs available across Austria that will support your fitness goals. Company like MACROS For example, provide plans called Sculpt, Perform, and Gain, all of which have been pre-portioned and dietitian-approved to suit your lifestyle. The best part? It ships right to your door, which means more time training and less effort preparing meals.

Forget everything you’ve heard about gobbling up whole pizzas, gallons of milk, and tons of cheeseburgers, bulking is far less scary than it sounds and can indeed be a welcome change from your usual fitness regimen.

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Men’s Health

Review finds women’s NCAA Tournament got less than men’s

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From the first practice session to the final four, the bells and whistles for this year’s NCAA women’s tournament lagged far behind those of the men’s tournament.

The inequalities were brought back to the fore on Tuesday in a damning review by Kaplan Hecker & Fink LLP, a law firm hired to review gender equality issues at NCAA championship events. Page by page, the review deals with the big and small differences. The women’s teams in San Antonio were getting less of several things – including amenities, transportation, and even food – than the men in Indianapolis last March.

From the beginning, when the organizers of the men’s tournament announced plans for an event with 68 teams in one central location due to the coronavirus last November, it took another month before the organizers of the women’s tournament were able to publish their plan.

At almost every step thereafter, the report said, the men’s tournament was in full swing with well-equipped weight rooms, spacious lounge areas in its hotels and tournament venues, while the organizers of the women’s tournament did not have similar resources.

“These gender inequalities were built into the structure of the tournaments and how the tournaments were viewed by the NCAA,” the report said.

The issues were publicized on social media, most notably by Oregon gamer Sedona Prince, whose first tweet on the subject has now been viewed more than 18 million times.

The company’s deep dive also revealed that the COVID-19 testing procedures were different on the two tournament bladders: men were given rapid polymerase chain reaction (PCR) tests daily, while women only had to do one PCR test per week along with daily antigen tests.

An athlete who participated in the review said the NCAA’s various testing protocols “really said about how they felt to us as humans, like we weren’t important enough to have good tests on (COVID-19) anything is life-threatening “.

The company’s report found that the inequality in tests did not put the health of people at either site at risk. “Nevertheless,” the report says, “antigen tests have a lower specificity than PCR tests and thus increase the likelihood of false positive or inconclusive results.”

The report found many other cases where women got less than men:

– Ways to escape from hotel life. The NCAA set up a park at a minor league ballpark in Indianapolis where teams could relax outside while women in San Antonio opened up opportunities through May 16.

– Meal. Men ate from a buffet layout in hotels, while women limited themselves to prepackaged meals until the inequality became known.

– Player gifts. The report found that the NCAA spent $ 125.55 per player on gifts and memorabilia distributed at the men’s tournament; it spent less than half ($ 60.42) on women in the first and second rounds.

The company found that the Texas women’s event had less signage and advertising than the Indianapolis men, and the March Madness brand was not used in women’s games. The NCAA later said the women’s tournament would use March Madness in the future.

Kaplan noted that the problems with the weight room and other inequalities between the two events were mainly due to a lack of staffing at the women’s tournament and coordination between the organizers of the two events.

“As these issues were exacerbated by the unique challenge of planning and conducting a championship amid a global pandemic,” the report said, “it became the world’s attention.”

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