Most of us have heard that warming up before every workout helps prevent injuries and leads to a more productive workout session. But after our workouts, many of us simply stop and head to the showers. Put the brakes on! Allowing your body to properly cool down after a rigorous workout is just as important–if not more so–than warming up.

Proper workout cool down is essential to preventing lactic acid buildup, swelling and post-workout pain in your muscles. Cooling down also helps reduce post-workout dizziness and aids the body in returning blood from the muscles to the heart.

An easy formula for a proper cooldown is simply reversing your warmup routine. Many people–especially runners–stretch for 5-10 minutes, then start walking or running slowly, taking approximately 5 minutes to build up to full speed. Cooldown should be just the opposite. Toward the end of a workout, begin decreasing your speed gradually for 5 minutes. Then take a few minutes to complete a quick post-workout stretch.