Beginner workouts: How to cool down after a workout session?

Would you stop your vehicle abruptly after driving it at a good speed for quite some time? Probably not, as we know it can result in unnecessary wear and tear. The same goes for our body. It's extremely important to cool it down after an intense workout session slowly. According to the Cleveland Clinic, though a cooldown session might not feel like a 'big deal,' this is extremely important to bring down our physiological responses - like reducing heart rates, respiratory responses and blood pressure. This gradual pressure change will help bring the body to a resting state, avoiding injuries and cramps. 

How to do it
Numerous workouts can help you cool down after various types of workouts. People follow specific cooldown workouts after leg days, bicep-tricep regimes, or back workout days at the gym. However, as a beginner, you can follow a few simple moves by the Cleveland Clinic to cool down after your workout. 

a) Standup quadriceps stretch
Stand tall near a wall, facing it. Grasp your right leg from behind with your right hand.  Keep your knees close together, but bring your feet closer to your buttocks and stretch them. Hold for a few seconds. Switch and repeat. 
b) Arm extensions
Sit or stand upright and relax your shoulders. Raise your right arm over your head, bend the elbow, and gently push the bent elbow with the other hand. Make sure your head is held upright. Hold for a few seconds, switch hands, and repeat. 

c) Shoulder circles
Sit or stand straight, keeping your arms relaxed. Slowly, roll your shoulders forward in circles in a controlled, smooth manner. Do around 15 circles, then reverse the motion. Switch, repeat. 
d) Hamstring stretch
Stand tall in front of a chair, facing it. Keep one leg on the chair. Now, bend forward from the hips. The other knee will also feel involved. Hold for a few seconds, switch, repeat. 

d) Calf stretch
Stand tall facing a wall. Hold both hands onto the wall. Take your right leg a step back. Keep both legs straight, and press your heel to the ground. Now, slowly bend the front leg and lean towards the wall. Feel the stretch on your calf, switch, repeat.