Cool down excercise

[vroom]

I understand cool down is as important as warm up for games.

What are cool down exercises and steps do you take / suggest after one hour of Badminton / Tennis / Squash ?

After what time you do drink water or eat food after game ?

More interested in personal experience.

[Blue88]

I don't do either - go to the gym instead but I guess the same can be applied?

Protein should be eaten within 45mins of finishing

For cool down examples..

Cross-legged with feet touching - sole to sole

Sit down with legs in v-shape and lean body out towards each leg in turn

Sit down with legs together so you are positioned like an 'L' and lean.body out so you can grab your toes

Take a lowered lunge position so the knee of your back leg is touching the floor - raise your back leg and grab your toes with your hand and lean forwards

Lie flat outstretched on the ground - chest down - raise arms and legs up at the same time thereby creating a bowl shape and point toes - bring arms and legs down and repeat

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[BaconBreadBaker]

Warmup is only important for activities that will cause your body to stress fast (sprints, soccer, etc). But is not needed when doing longer endurance type activities.

Cool down is not same as stretching.

Stretching should always be done, and there are tons of possibilities here. Check YouTube if you need a routine, but try to mix up routine every other week.

Cool down should be a light activity that allows muscles to slowly relax. Again more important for shorter activities and sports games. Try a slow jog for 5-10 mins, or some other light workout that mimics muscles used in your workout, but done slower and lighter and for only a few mins.