Whether you love the satisfying ache after a tough workout, or you’re one of those who bolts from the gym the second your trainer calls time, cool down exercises are a subject of ongoing debate. Are they truly vital for your fitness journey, or simply an overrated tradition? Here, we tap into what fitness professionals are saying, sift through interesting facts, and explore whether skipping your cooldown is a fitness faux pas or perfectly fine.
What exactly is a cooldown?
A cool down is usually the final act of any exercise session. Instead of coming to a screeching halt, a cooldown gradually reduces the intensity of your workout, helping your body return to its resting state. Think gentle jogging after a sprint, light stretching, or a few minutes of deep breathing. It’s a transition zone, both physically and mentally, between high intensity and total rest.
The idea is that slowing things down allows your heart rate and breathing to normalise, helping blood circulate as your body resets. While warm-ups get all the love for preventing injury, cool downs are promoted as the graceful finish – but just how essential are they?
What fitness professionals really think
Ask a room full of personal trainers about cooldowns and you’ll get a mix of responses. Most agree cooldowns have value, but not always for the reasons you might hear in fitness class. Michael Ashcroft, a London-based coach, explains, “We used to believe cooldowns helped flush lactic acid and reduce muscle soreness. Recent science suggests the body manages these processes well on its own.”
That doesn’t mean cooldowns are a waste. Personal trainers often use them as a buffer to help clients shift to lower heart rates in a controlled way. Physiotherapists, particularly those working with professional athletes, still advocate stretching and gentle movement post-exercise to maintain overall mobility.
Debunking the myths
For years, cooldowns were largely credited with preventing muscle soreness, usually called DOMS (delayed onset muscle soreness). However, new research, including studies from the British Journal of Sports Medicine, found little evidence that a cooldown significantly reduces post-exercise soreness. Your muscles may still ache the following day, regardless of your post-workout routine.
Another myth? That you’re at risk of fainting or injury if you don’t cooldown. In reality, unless you have specific health conditions or have engaged in particularly intense workouts, your body is pretty adept at regulating itself – though abrupt stops after high-intensity bursts can cause a short-term dizzy spell for some.
The psychological benefits
While the physical evidence is mixed, the mental perks of a cooldown are undisputed. Fitness professionals say that taking five or ten minutes to wind down after exercise can provide time to reflect, celebrate your efforts and ease the transition to your next task. This moment of mindfulness, combined with deep breathing, can help you calm down and boost your mood.
Yoga instructors, in particular, highlight the emotional aspect. “Cooldown is your reward for working hard,” says Priya Chauhan, a yoga teacher based in Birmingham. “It’s a chance to release tension and reconnect with your body – not just physically, but with gratitude.” For many, that’s an essential part of building a sustainable, positive relationship with fitness.
Mobility and long-term gains
There’s also the argument from physiotherapists who emphasise flexibility. As you push your muscles during exercise, they contract and tighten. Gentle stretching after a workout can help maintain and even improve your range of motion. This is especially important if you’re desk-bound for most of the day, or working towards mobility goals.
However, it’s worth noting that stretching is most effective when muscles are warm, so including it in your cooldown (rather than before you start) might deliver the most benefit. This can help reduce stiffness and keep you nimble – something that becomes increasingly important as you age.
Practical tips for an effective cooldown
So what could an effective cooldown look like? Fitness professionals recommend starting with five minutes of low-intensity movement – a walk or slow cycle if you’re leaving the gym, for example. Follow this with stretches targeting the muscle groups you’ve worked during your session. Hold each stretch for at least 20 seconds to give the muscle time to relax.
Don’t forget hydration. Replenishing fluids lost through sweat is crucial to recovery, alongside your gentle movements and stretches. Finally, listen to your body: if your heart is still racing, give yourself a little longer to cooldown.
So, overrated or essential?
Cooldowns might not be the miracle cure for muscle soreness they were once thought to be, but they provide genuine benefits – especially for your mind, your flexibility and your overall workout experience. Fitness professionals agree: while skipping the odd cooldown won’t ruin your progress, making it a regular part of your routine could help you recover, reset, and stay consistent with your goals.
Next time you’re tempted to dash straight from the treadmill to your car, consider giving yourself those extra few minutes. Your body and mind might just thank you – whether you’re chasing performance, boosting your wellbeing, or simply savouring a moment of calm after conquering your latest workout.