How to Cool Down After an Exercise Ball Workout
After you complete your exercise ball workout (or any exercise routine, for that matter), always take the time to cool down properly because you enhance the benefits of your workout. In addition, you reduce your risk of injury as well as any soreness.
You can loosen up your muscles to reduce the risk of injury in many different ways after you’ve raised your heart rate. But no matter how you choose to do so, remember these two important points:
Do it gradually.
Use a very low intensity exercise.
One good way to cool down (that’s convenient and fun) is walking. Walk for about 5 to 10 minutes at a slow pace to give your body the time it needs to recharge.
Another good way to cool down is to spend 3 to 5 minutes on a treadmill walking at a slow, comfortable pace (you want to make sure you keep your arms at your sides to keep them from swinging and increasing your heart rate).
Whatever form of light exercise you choose to do for your cool down, it should mimic some of the movements you used in your workout. You should also include some deep breathing to help the blood flow back to your heart, lungs, and muscles to oxygenate your system. After you’ve slowed down your heart rate, stretching is a great way to take your body’s core temperature down and to increase your flexibility.
To minimize injury prior to exercising when your muscles are cold, you should limit pre-exercise stretches to no longer than 3 minutes. Be sure to hold each stretch for 15 to 30 seconds in order to gain maximum elongation in the muscle and minimize injury.