The human blog

An effective cool-down will help prevent injury and develop flexibility. Our cool-downs involve three components: recovery, flexibility and relaxation. ZenFusion focuses on self awareness and better mobility through 50 minutes of slow continuous movement in the elk of Tai Chi, dance and breath work. It is not yoga nor pilates. ZenFusion can be used as a great follow up class after a more vigorous workout.

Recovery

When intense exercise ends suddenly, excess blood may remains in the muscles with a less than ideal amount being pumped back to the heart, potentially causing nausea, dizziness or fainting. This can be prevented by continuing the movements at a reduced intensity level and speed, similar to your warm up. This can be decreased until the body has returned to its restful state, preventing cramps, muscle soreness and fatigue. This will then lead in to the flexibility phase.

Flexibility

Stretching is the key to flexibility. To keep muscles supple, they need to be elongated. This will lengthen muscle and connective tissue, increase relaxation by reducing muscle tension, aid in blood circulation and help prevent injury.

Employ both dynamic and static stretches, with a focus on the static stretches. Each of these should be held for between 10 and 30 seconds and move through all major muscle groups. With some muscles, it may help to rotate the limb as you stretch. Don’t put weight on the muscle being stretched, as the muscle needs to be relaxed to be stretched effectively.

Relaxation

End with some relaxation, both physical and emotional. Count slowly out loud as participants are still and contract and then relax each muscle. Have them listen to themselves breath deeply. Keep your own voice very relaxed.

Tips for cool downs

• Get the environment right. If you are able to dim the light a little, do so. Your music should be relaxing, however you may need to adjust its volume. Be conscious of your own voice and keep it lower and slower.
• Some people will try to leave during cool down. Encourage them not to.
• Use the cool-down time to educate your participants on the benefits of the various aspects of your cool down.
• As this is the end of the class, thank them during this time, and tell them how well they went. Let them know when the next class is, or about other classes their gym is running. This can assist your gyms with any 'red light classes'. These are the classes which are low performing and need to boost their numbers.