Cooling down is an essential part of every training session. Unfortunately, it’s a component that many students and instructors tend to skimp on. Consider these benefits—and you’ll think twice before hurrying through a half-hearted cool-down:

• Cooling down reduces the risk of soreness and injury, as well as the dizziness and nausea that can result from a rapid drop in blood pressure.
• Your cool-down facilitates the removal of lactate from your muscles. The presence of lactate slows your body’s recovery, so removing it from our bodies is key.

So how do you cool yourself down properly? Spend at least five minutes on your cool-down (or more for new riders and special populations) and ensure that the following three objectives are met:

1. Decrease the heart rate. Do your best to return the heart rate to a level that’s almost as low as it was when the class started. Deep breathing is a great way to bring the body to a relaxed state.
2. Stretch the body. Take the time to adequately stretch the muscles that work hard during a Spinning® class.
3. Relieve the mind. Congratulate your students and yourself! Take the time to feel good about what you’ve accomplished and what your body is capable of doing. The cool-down is a great time to contemplate past achievements and set future goals.

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