Things to Do After a Workout
Make The Most of Your Exercise Like The Pros!
Learn Healthy Tips To MAXIMIZE Your Workout.
When it comes to the most frustrating and challenging aspect of fitness – workouts, there is no room for mistakes. Unfortunately, many people make these post-workout mistakes that will ultimately sabotage their results: good nutrition after a workout; proper recovery practices like stretching or foam rolling your sore muscles; other post-workout rituals such as yoga or meditation. Make sure you adopt these important habits so you can get the maximum benefits from all of those sweat sessions!
Stretching & Cooling Off
What we put our bodies through during exercise affects us for the rest of the day. If you stop exercising too suddenly, your blood vessels may not have time to return to their normal size and it can take a toll on how long you're lightheaded or dizzy after working out. So use that cool-down mode on your treadmill! Recovering from a workout can be just as important as the exercise itself. If you don't cool down properly, your muscles will tighten and cramp up which could lead to injuries. And if you're not stretching after working out either, then those tight muscles might never get stretched enough which can be dangerous.
When we don’t properly "cool down" or stretch our muscles after exercising, there is an increased risk of injury due to fatigue and tightness in those areas! This can happen just from playing tag on the playground as well as during serious workouts like marathon training - so if you want to stay healthy while enjoying time out with your family this summer then be sure always take some post-exercise recovery time for yourself too.
You'll need to do some simple things like doing yoga moves or using a foam roller that's perfect for any level of fitness- it doesn't have to be anything fancy at all! You want your body to return to how it was before you started your workout. Muscles stretch and lengthen best when they're warm because they're more elastic and pliable. As the muscle cools, it contracts. Stretching will help decrease soreness, accelerate your recovery process, relax tension from the workout and increase and build your range of motion.
Proper Nutrition & Hydration
If you're like me, your workout fuels a desire for food. You just burned so many calories after all! But as it turns out, that doesn't mean the first thing on your mind should be pizza or donuts. So if I were to go about what I want and not focus on what's best for myself when recovering from exercise - well let’s say things wouldn’t work in my favor. To help with recovery following strenuous exercises of high intensity such as running intervals at 120 beats per minute (bpm), one needs immediate nourishment within 30 minutes but does NOT need foods containing processed sugar because this will activate fat storage rather than glucose used by muscles during intense physical activity which is counterproductive to training goals.
After a workout, it's important to replace the calories you’ve used up. Replenishing your glycogen stores and electrolytes is crucial after intense physical activity. Eating protein afterward can help with muscle recovery post-workout; especially if weight training was involved! You've heard the phrase 'no pain, no gain' but that doesn't mean you need to cut calories and skip meals. In fact, it's actually a bad idea because your body still needs fuel for workouts. Eat right so you can maximize performance on your next workout! If you don't eat after working out, fatigue will set in quickly due to low blood sugar levels caused by not eating enough carbohydrates during exercise or because of inadequate intake before starting a workout routine that leads to producing less insulin needed for glucose metabolism.
In addition, this could also inhibit your body's ability to repair itself from daily wear & tear on muscles cells. When you work out, your body loses water. You want to replenish it with lots of H2O: this helps increase muscle flexibility and strength AND decrease the likelihood of soreness! Water hydrates all parts of our bodies - when cells are not properly hydrated they're unable to perform at their best; in the case of muscles (which grow after we exercise).
With a better understanding of how water hydrates the body, you might want to reconsider that Gatorade and PowerAde. Your muscles need proper hydration as it plays an essential role in muscle flexibility and strength. When your cells are not properly hydrated they can't do their best job! So drink up before working out or during because dehydration could lead to soreness and decreased performance for overall fitness goals. After a great workout, it's best to wait at least a couple of hours before drinking - or abstain for the entire night. Drinking alcohol after working out is one of the worst things you can do for your body. Alcohol will slow down recovery and reduce benefits from exercise!
GET THOSE SWEATY CLOTHES OFF!
We all know that the first thing to do post-exercise is change our sweaty clothes, but maybe you're so excited about your food reward at the end of a workout and don't think twice. Well now's not too late! Your sweat could be compromising your immune system or giving you skin fungus without even knowing it. Keep in mind this no-brainer rule: Change out ASAP after an exercise session for optimal health benefits (and hygiene)!
It is no surprise that sweaty clothes are just gross. We know the feeling when you're running errands, and your sweat-drenched shirt sticks to you in a way that makes it feel like nobody can be comfortable with their body. Even if they dry off after being washed, odors and bacteria remain on them - which we all agree is pretty disgusting! In order to avoid this unfortunate fate, we suggest you try bringing an extra change of clothes including underwear ( and socks!) so nothing gets smelly before you have the opportunity to shower and clean up again.
Relaxation and Recovery
After a grueling workout, take a nice cold shower. Harsh as it may seem, the benefits of this cool-down are undeniable. Not only does your body start to heal more quickly but you also reduce muscle inflammation and soreness - not bad for just one little cool shower. You don't need an ice bath like a pro football player. You're just changing the temperature of water in your normal routine to receive a whole bunch of benefits.
If you're feeling sore after a workout, it might be tempting to go for another intense session right away. The problem with that is your muscles won't have time to recover and heal properly if they don't get any downtime between workouts. Try mixing up the exercises in your next routine or taking an easier route by doing things like restorative yoga instead of a spin class—you'll give yourself some much-needed recovery time without sacrificing too many calories burned!
When you finish your workout, try to stay off your phone, take as much time to revel in the post-workout euphoria! Permit yourself to enjoy every minute of it. Allow for a few minutes after finishing whatever activity you did that made all those endorphins flow through your body and leave with an indescribable feeling on top of what was already accomplished by working out - like we just ran a marathon (not literally) or swam 1km laps across an ocean without getting tired once. Giving yourself enough breathing room during and after training sessions will maximize both the physical well as mental benefits; however many individuals hinder their progress because they are unable to make these small concessions within their busy lives.
I'm so glad you found these tips helpful! If they helped motivate you to work out more, that is a huge win. Even if it didn't help with your motivation, hopefully, the information we provided has at least made you think about how important proper nutrition and hydration after working out are for our bodies.
Remembering to change those sweaty clothes can be difficult - but even if they dry, bacteria remain on them which makes us all agree that this isn't something we want. Comment below or shoot me an email (Info@TheExtraMile.Store) if there are any other questions you have about fitness-related topics like this one or anything else related to fitness in general. Thanks For Reading!