You may see a lot of runners and bodybuilders getting into their pre-workout “warm-up” phase, diligently stretching, running in place, or otherwise preparing for hard physical activity, but many fitness experts say it’s more important to focus on what happens after your cardio training or other intensive sessions.

Preparation is great, but the effects that hard training has on the body don't disappear when that activity is over; in fact, in some ways, they've just begun. That's why it pays to transition well from a power workout to help minimize any stress on the body that results as part of those high impact or vigorous activities.

Walking it off: post-cardio cooldown
After an intensive cardio training session, it makes sense to do more cardio. Basically, what you want to do is gradually lower your heart rate, rather than going from “60 to 0” by letting your pumped up heart rate dissipate on its own. You may have seen this in the form of runners “walking it off” on a track. The same holds true for elliptical machines and treadmills. Most of these machines have a specific setting for cooldown. If not, just reduce the speed until you are walking comfortably, and take five minutes to let your heart rate slowly decline while you are still exercising. This has proven to be better for the heart after a power workout routine.

Work joints and muscles
After a power workout, it's also a good idea to stretch or massage muscle groups. You see athletes and trainers stretching before exercises to get their muscles limber, but they also need to stretch after exercises in order to sustain that elasticity in your muscles and make sure that they don't tighten or cramp up as a result of the vigorous activities they have just been through. Incorporate a stretching routine into your post workout session.

H20 for  the road
Hydration is another thing that doesn't stop after your activity stops. Some trainers do a good job of hydrating before exercise, drinking several cups of water in the hours leading up to a power workout, and others focus on the natural thirst that they have while they are exercising, drinking cups of water between activities, but again, it's important to drink water after exercising to keep the body hydrated throughout the day.

Power snacks
Fitness experts say it's also important to eat after exercising. Your body generally tells you this with strong, sudden or intense hunger after a big workout. You want snacks that are high in proteins without being high in fat; as for carbs, some of these will be burned off as the body naturally takes energy to repair muscles and refuel after the workout.

Calming down
Yet another aspect to post workout routines is to get back into a “natural” body rhythm, rather than the aggressive, high powered one used to perform intensive physical activities. It can be a great idea to find a quiet place and meditate for a few moments after a power workout to prepare yourself to go back to the world and away from the training scenario.
These simple tips can really help out as part of an essential cooldown program after big workouts, to help your body and your mind deal with the effects of their hard work.