The lowdown on cooling down after a workout

The standard workout arc, whether it is a yoga class or Peloton session, is usually bookended by two easier parts — the warm-up and the cooldown.

- Jen Murphy

NEW YORK — The standard workout arc, whether it is a yoga class or Peloton session, is usually bookended by two easier parts — the warm-up and the cooldown.

Personal trainers insist on them, physiology textbooks tout them, and most video workouts include them.

But for many people, just fitting in a 30-minute run or 25-minute strength session can feel impossible. Do you really need another five minutes to cool down?

The answer is, not really.

A cooldown is typically some form of easier movement that acts like an off-ramp from a workout, allowing the heart rate and blood pressure to slowly recover to pre-exercise levels.

For most people, that means jogging slowly after a hard run or stretching after weightlifting. But it could be as simple as a few slow breathing exercises.

While research has shown that as little as nine minutes of dynamic movement before exercise can reduce injury and make a workout more effective, there has been far less data supporting the cooldown, said Dr. Andy Galpin, director of the Human Performance Centre at Parker University in Dallas.

If you rush from your spin bike to your morning commute, you likely will not sabotage your workout gains or recovery. But you could be missing out on other benefits.

WHAT CONSTITUTES A COOLDOWN?