How to Cool Down After a Spinning Workout

Spinning offers participants an intense cardiovascular workout. Most classes are between 40 to 60 minutes long and led by a certified indoor cycling instructor. An average spinning class will combine endurance training with interval drills, as you vary your bike's resistance to replicate hills. You'll also perform sprints both in and out of the saddle. The cool down portion of your workout is essential. Never skip it in an effort to save time.

Things You'll Need

• Cycle shorts
• Cycle shoes
• Water

Instructions

1. Turn your bike's resistance knob all the way to the left. This will release all the tension from your flywheel. As a result, it will become much easier to pedal.

2. Slow down. Pedal at a more relaxed pace, averaging 60 rotations per minute or less.

3. Continue pedaling at this slower rate until your heart rate comes down to its cool down level. This means that your heart rate is 50% to 65% of its maximum. If you're having trouble getting your heart rate to this zone, slow your pedaling a bit more. It's imperative that you slowly stabilize your heart rate down as you continue to pedal. If you simply stop completely, you are not giving your body the time it needs for a healthy recovery.

4. Sit up straight, removing your hands from the handlebars. Your heart rate may drop a few more beats per minute when you do this. Take three deep breaths as you continue to pedal slowly.

5. Drink plenty of water. You lost a good amount of water via sweating so it's important to rehydrate. Breathe through your nose while you drink water. If you hold your breath, your heart rate will begin to rise again.

6. Stretch. Begin with your upper body, stretching your shoulders, neck, chest and back. Stretch your lower body, focusing on the quadriceps, hamstrings, calves and glutes.

Tips & Warnings

• Wear cycle shorts and cycle shoes during a spinning class for a more comfortable and efficient ride.

• Never stop pedaling suddenly. You put strain on the heart when you startle it from a very active heart rate to a resting heat rate.