High Intensity Interval Training: How to cool down

Cooling down after a high-intensity training session is an essential part of your workout routine. It helps your body transition from a state of high activity to a state of rest more smoothly, reduces the risk of injury, and promotes recovery. Here’s how to effectively cool down after a high-intensity training session:

Slow Down Gradually

Instead of abruptly stopping, gradually decrease the intensity of your workout. If you’ve been running, jogging in place or walking briskly for a few minutes can help your heart rate return to normal gradually.

Low-Intensity Exercise

Perform 5-10 minutes of low-intensity exercises such as walking, slow cycling, or gentle stretching. This helps to prevent blood from pooling in your extremities and promotes the removal of waste products from your muscles.

Static Stretching

Engage in static stretching to help improve flexibility and relax your muscles. Focus on the major muscle groups you worked during your training session. Hold each stretch for 15-30 seconds and repeat 2-3 times for each muscle group. Remember to stretch without bouncing to avoid injury.

Foam Rolling

Using a foam roller on targeted muscle groups can help release tension and knots. Roll slowly over the muscle, focusing on any tight or sore areas. Spend around 1-2 minutes on each muscle group.


Rehydrate your body by drinking water after your workout. Proper hydration supports recovery and helps flush out toxins from your system.

Deep Breathing

Incorporate deep breathing exercises to help reduce your heart rate and relax your body. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

Mindfulness or Meditation

Spend a few minutes in mindfulness or meditation to help calm your mind and reduce stress. This can also aid in promoting relaxation and recovery.

Light Cardiovascular Activity

If you feel up to it, engage in a light cardiovascular activity like a brisk walk or easy cycling. This can help to gradually lower your heart rate while maintaining blood circulation.

Stay Warm

After a high-intensity workout, your body temperature might drop as you slow down. Keep a light layer of clothing on to prevent rapid cooling.

Final Thoughts

Remember that cooling down is a personalized process, and you should listen to your body. If you feel extremely fatigued or experience any pain, it’s important to stop and consult a healthcare professional if necessary. Additionally, cooling down is just one part of the recovery process; make sure to also prioritize proper post-workout nutrition, hydration, and adequate rest for optimal recovery and muscle growth.

Contact Professor Jodey Ingalls if you have any questions or would like to know more.

Pure Martial Arts & Fitness - Professor Jodey Ingalls

Pure Martial Arts & Fitness – Professor Jodey Ingalls

If you have any questions about High Intensity Interval Training Contact Professor Jodey Ingalls.