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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
Cooling down after exercise has long been touted as a necessary step to help prevent muscle soreness and improve recovery, but is it really? The Case for Skipping Your Post-Exercise Cool Down In 2007, one of the first studies on cooling down was published.