Is it really necessary to cool down after a workout?

To truly understand this, we need to examine what a cooldown is intended to do. You might recall our previous discussion about warmups, where we mentioned that warmups have several purposes. Depending on your goals for the day, your warmup might involve getting your body temperature up, stretching specific muscles, or practicing technique. Some workouts will require all of these elements, while others might only need one or none. Remember, warmups should cater to your individual needs.

Cooldowns serve a similar purpose. If you’ve been skipping this step and feel perfectly fine, there’s likely no issue with your current routine. However, let’s explore some of the key benefits of a proper cooldown.

There are several functions a thorough cooldown achieves that may help your body recover and feel better post-exercise. Even if you don’t always take the time for one, it’s worth understanding these benefits.

It boosts your blood circulation.

You might have heard that blood can 'pool in your legs' if you skip the cooldown, and there's some truth to that. During exercise, your heart is working overtime to deliver blood to your muscles, while the movement of your muscles helps push the blood back toward your heart. Though veins can't contract to aid this, they have one-way valves that direct the blood in the right direction.

If you suddenly stop exercising, the blood in your limbs has to make its way back uphill. Your heart has been pushing blood into your arms and legs, and now that blood has far less assistance on its journey back. If you’ve been stopping abruptly and feel fine, that means your circulatory system is in good shape. However, the current theory suggests that some bodies struggle with this transition.

A gradual cooldown that helps your heart rate return to normal at a slower pace as you reduce exercise intensity may reduce the likelihood of feeling dizzy or faint post-workout.

It’s an ideal moment to stretch.

Static stretches, where you hold a position for about 30 seconds, aren’t always ideal for a warm-up or during a workout. Intense stretching could even disrupt a strength session. However, post-workout is a perfect time to stretch. With your muscles warmed up, they become more flexible, making it easier to get into positions that would normally be difficult.

You’re already in workout gear, at the gym, and you know you should probably stretch more than you do... so why not take the opportunity?

It might assist with recovery.

There are numerous claimed benefits of cooldowns that are likely unproven, but there’s still some uncertainty. Some athletes and trainers believe that a cooldown helps reduce soreness the following day. Others argue that the increased circulation during cooldowns helps eliminate lactate and other metabolites from the muscles.

This 2018 review paper examines 15 different claims regarding cooldowns and finds that, in most cases, the research is inconclusive. They couldn’t even confirm whether a cooldown prevents fainting, though most doctors and trainers believe it either reduces the risk or at least helps, which is why it’s recommended.

This doesn't mean that the so-called benefits are entirely false. In reality, many practices we follow in the gym or on the track are more rooted in tradition than scientific evidence. While sometimes these traditions may be outdated, other times the science simply hasn't caught up. The advantages of cooling down are difficult to measure and somewhat unclear, so it wouldn't be wise to dismiss them completely. Besides the physical benefits, cooling down can also help you transition more smoothly back into everyday life. Many athletes report feeling better after a cooldown, so if you're skipping it, perhaps it's time to give it a shot.

Cooldowns don't need to be rigid or strictly planned.

Here’s the catch: are you really certain you're not already reaping the rewards of a cooldown? Personally, I don’t intentionally follow a cooldown routine, but after a session of deadlifts, I typically spend five to ten minutes removing the plates from the bar and putting them back in place. I also do a few low-intensity exercises after most of my weightlifting routines. When I go for a run, I usually stop a few minutes away from home or my car. So, I’m probably already getting many of the supposed benefits of cooling down through these mild, transitionary activities. Maybe you are too.