Finish your Workout the right way

Cooling down after a sweaty gym stints falls low on the priority of most people who do some workouts. But slowly returning your heart rate and blood pressure to normal is important because it reduces the risk of injury. It also makes you forget the pain of a good workout, increasing the chances you'll do it again. Here some tips on how to cool down smart and finish after a sweaty workout:

• After you lift weights try to do this = Pamper the muscles you've just worked by stretching for 5 minutes, slide sore body parts over a foam roller. Finally, try a contrast shower alternate between 3 minutes of hot and 1 minute of cold. Cold water shots slow your metabolism and take down swelling to lessen the like hood of soreness overload.

• After you do some Running try to do this = finish up with light intervals, Run at a challenging pace for 20 to 25 seconds, then walk or jog for a minute or two. Repeat three to five times. Then stretch your calves, glutes, groin, hamstrings, hip flexors, and quads. This will help post run carbs get into your muscle cells to replace lost glycogen.

• After you do some Swimming try to do this = Dip underwater five or six times, and each time blow out your air. Then swim one tenth the distance of your workout, nice and easy. Though the impact-free nature of swimming feels relaxing, a cool down is critical to slowing your heart rate and preventing muscle cramps and injuries.

• After you do some Biking try to do this = Spin easy for 10 to 20 minutes. Then treat muscle soreness with ice, rub the aching area for 10 minutes, and rub again. Repeat for up to an hour.