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Gym Free Challenge: Cool down

A warm-down after exercise is as important as the warm up if you want to minimise muscle fatigue and soreness

Pain felt in muscles after exercise is caused by the production of lactic acid during activity. Cooling down assists the body in the removal of this by-product, hence reducing pain and discomfort.

Simply stretching muscles is not a legitimate way to cool down - but it can form part of the process. The cool-down period is similar to the warm-up and should include gentle aerobic exercise as well as stretching.

Between five and 10 minutes of low-intensity exercise, such as walking or marching on the spot should be carried out at the end of your activity. This assists in slowing heart rate, removes by-products from the muscles, and cools core temperature.

After this short period, muscles should be gently stretched. This reduces the cramping or tight feeling sometimes experienced, and improves flexibility. If you are sore the day after exercise, some gentle warm-up and cool-down exercises can help alleviate any discomfort, as lactic acid will still be present in the muscles.

You would never see a marathon runner sit down immediately after crossing the finish line. They would not be able to get up again!

Stopping suddenly in the middle of strenuous exercise has the effect of 'locking up' the muscles. These stretching exercises slowly relax the muscles and so prevent muscle pain.

Perform each stretch slowly. Doing the exercises correctly is more important than speed. Each stretch must last for at least 20 seconds.

Hip and thigh
Bend your left leg at a 90-degree angle and support your left hand on it. Support your right hand on the floor and stretch your right leg back, keeping your feet flat on the floor. Repeat with the other leg.

Calf muscles
Bend your left leg forwards and your right leg back with your feet flat on the floor and hold your back straight. Support both hands on your left leg. Repeat this exercise with the other leg.

Upper leg
Tilt your pelvis backwards and hold your back straight. Lift your leg behind you and hold your ankle securely without the heel touching your bottom. Repeat with the other leg.

Neck muscles
Stand with your feet apart a little and your knees slightly bent. Bend your head towards the left and right shoulder alternately.

Chest muscles and front of the shoulders
Bend your knees slightly, tense the stomach muscles and relax your shoulders. Fold your hands behind your back and pull your shoulder blades towards each other.

Back stretch
Lie down flat on the floor. Bend your right leg then stretch it across your body holding it at the knee. As you do this movement, stretch your left arm straight out beside you on the floor. Hold. Repeat with the other leg.

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