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Cool down! - Regeneration after the workout

by John Harris Fitness

As you should already know, a cool down after a workout is just as important as the warm up. Now is the time to get the most out of your cool down. Whether it's after a round of running, weight training, or a bodyweight session. If your cool-down consists of a short run out and calf stretching, its time for change! If you train diligently, you should also invest a few minutes in a proper cool-down. Here you bring your body temperature and your heart and breathing rate back to normal. This time we will tell you the benefits of the cool-down and how you can best calm your body after a strenuous training session.

The goal of the cool-down is to calm the body down and bring it back to normal. There are several benefits to cooling down. Investing enough time after your workout to come down not only reduces the risk of sports injuries, but also your recovery time! In the long run, your training results will improve and you will be able to achieve them faster. The post-workout phase is also one of the most important for building muscle mass and endurance.

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What to do during cool down

First of all - no matter what and how intensively you train, sufficient water is especially important, because it serves as a means of transport for nutrients in your body. So you should drink enough at the beginning of the cool down. Afterwards, you can slowly reduce your circulation. To do this, you should do different movements than you did during your workout. For example, runners can walk or cycle for 10 minutes. Afterwards, light massages or stretches of the muscles are suitable. Massage with a fascia roller is a great way to relax your muscles. When stretching or massaging, be careful not to strain the muscles even more, but to relax them.

Sauna sessions are also great for your cool-down. The heat increases blood circulation and thus also stimulates regeneration. However, it is important that you leave 30 minutes between training and sauna session so that your circulation can recover.

First phase of the cool-down

The first step is to reduce your cardiovascular activity. In the active recovery phase, you reduce the intensity of the load. This lowers your heart rate and stabilizes the cardiovascular system. However, you should not cool down during the cool-down!

Second cool-down phase

This serves to regenerate the muscles, to lower the heart rate and to relax mentally. Here you should aim to reduce muscle tone and compensate for muscular imbalances. Relaxing exercise also serves to remove and break down metabolic waste products, such as lactate.


As some already know, eating after a workout also plays an important role in recovery. After a hard workout, your glycogen stores are empty. 15 minutes to two hours after a workout, your body is especially receptive to nutrients. This is the best time to supply new energy.

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