Corporate Fitness and Active Aging

Free Workout Friday: Components of a Cool Down


Last week we talked about the proper way to warm up before exercising.  This week lets talk about cooling down post workout.  A proper cool down at the end of your workout is just as important as a total body dynamic warm up. Your goal during a cool down is to decrease heart rate and static stretch the muscles. To decrease heart rate, continue with low intensity cardio and reduce pace every minute or two. Marching, light jogging, or walking are great ways to get your heart rate back to its resting level. Static stretching prepares the body for its resting state. Start with some basic stretches. As you feel comfortable, incorporate some compound moves.


  • Upper back
  • Check
  • Quad
  • Hamstring/calf
  • Tricep
  • Oblique
  • Shoulders



  • Cobra
  • Triangle
  • Warrior 1
  • Down on knee, hand inside foot, torso twist
  • Eagle arms
  • Downward dog
  • Child’s pose

Check out these other blogs from NIFS Fitness Center Management's staff in regard to stretching:

Employee Health: Stretching and Ergonommics to prevent Injury

Workplace Wellness: Prevent Injuries with Stretching


Topics: Free Workout Friday active living stretching