Cool-Down (5 – 10 minutes)
The purpose of the Cool-Down is to move at a slower pace and gradually re-direct blood flow from the working muscles to a normal circulation pattern. The adrenal glands produce two natural stimulants: epinephrine (adrenaline) and nor-epinephrine. These hormones continue to increase immediately following exercise and may cause potentially dangerous irregular heartbeats.
The Cool-Down is very important for participants with chronic diseases. Design the Cool-Down choreography to move at a slower pace. Large, rhythmic movements like those used in the Warm-Up are appropriate to transition your participants to a lower intensity level. The Cool-Down may be performed from a seated or standing position. Additionally, consider fun cool-down coordination drills without resistance “in time” to 8-count music. If tempo is increased to add complexity to the coordination drill, make sure to add additional choreography at a slower pace to continue to reduce exertion.
Sample Cool-Down Exercises
Cool-Down Tips
- The SilverSneakers ball may be used during the Cool-Down segment.
- Select exercises and rhythmic patterns like those performed in the Warm-Up.
- Rehearse the base moves for a new upper- or lower-body movement segment.
- Transition from standing to seated for Final Stretch segment. Equipment is placed under the chair, with support, from a seated position.