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COOL-DOWN
Just as the warm-up is essential for preparing your muscles for vigorous exercise, the cool-down is
equally important. It is tempting to simply stop pedaling as soon as you have finished your pro-
grammed workout. You will reap greater rewards from your workout, however, if you consistently take
the time for a proper cool-down. This process is important in allowing your body’s cardiovascular system
to gradually return to normal. It also allows your muscles to begin the process of recovery which will
make your next workout easier.
Over 5 to 10 minutes, gradually lower your heart rate to below 110 beats per minute by slowly decreas-
ing your exercise intensity.
Taking the time to warm-up and cool-down properly will decrease the level of discomfort you will
experience when you tackle your next workout. More importantly though, proper warm-up and
cool-down segments will greatly decrease your risk of injury.
Most importantly: Stick with your program! You already accomplished the hard part. You made the
commitment and you researched, chose, and bought the equipment to make your goals become reality.
Now it’s up to you. Remember that all of the guidelines you just read are just that – guidelines. If a 30
minute workout is too much for your current fitness level, choose a duration that you can complete and
gradually increase your time. Any increase in the amount of physical activity over what you are currently
doing, is a step forward.
Remember that even the most conditioned and dedicated athletes have days in which they slip from
their training plans, make poor nutritional choices, or quit in the middle of a workout. If you find yourself
in such a situation, think about the progress you had made previously, reevaluate your training plan, and
recommit to your goals. Keep in mind the story of Greg LeMond who came back from a near fatal injury
to win the most famous bike race in the world. He too had to start over one step at a time.
GUIDELINES FOR AN EFFECTIVE EXERCISE PROGRAM
