Things You Should Be Doing After A Workout

adminr

7 years ago

We know that after a vigorous workout all you want to do is lie down until you can catch your breath&period; However, just like you have a pre-workout routine, you should also implement a post-workout one&period; Don’t worry, we are here to show you that it isn’t complicated at all&period; Here are a few tips&period;&NewLine;<h2 style="text-align&colon; justify&semi;">Stay Active</h2>&NewLine;You should be aware that our bodies need time to transition to a resting state, so just sitting down is not an option&period; A cool-down period is crucial for your recovery process&period; You can do some light cardio for a couple of minutes&period; This is called a dynamic cool down and it helps reduce soreness, lowers your heart rate, and improves your blood circulation, thus carrying oxygen and nutrients to your muscles&period; Walking on a treadmill or doing some light jogging for about five to ten minutes after your workout will do just fine&period;&NewLine;<img class="size-large wp-image-742 aligncenter" src="https&colon;//incrediblemag&period;com/wp-content/uploads/2018/08/1-1024x682&period;jpg" alt="" width="1024" height="682" />&NewLine;<h2 style="text-align&colon; justify&semi;">Stretch</h2>&NewLine;Another way to cool down is by doing stretches&period; This is called a static cool down&period; Yes, you stretch during your pre-workout routine but it is crucial to stretch afterwards as well and you can do that without going to the gym&period; Seeing as how muscles contract after a workout, stretching will prevent them from being tight and shrinking and also allow them to grow stronger and bigger&period; The tightness of your muscles can lead to an injury, so some basic stretches for your calves, hamstrings, back, chest and hips are very beneficial&period; Loosen all your muscle groups by stretching each of them for about 30 seconds&period;&NewLine;<h2 style="text-align&colon; justify&semi;">Get a massage</h2>&NewLine;A recent study found that getting a post-workout massage can improve your muscle strength&period; However, seeing as how you probably can’t get a professional massage after every workout, there are some cheaper options&period; You can get a foam roller and do it on your own&period; It can boost blood flow and reduce tension&period; To get the best results, start with your calves and work your way up, giving at least five rolls to every muscle group&period;&NewLine;<img class="size-large wp-image-743 aligncenter" src="https&colon;//incrediblemag&period;com/wp-content/uploads/2018/08/2-1024x682&period;jpg" alt="" width="1024" height="682" />&NewLine;<h2 style="text-align&colon; justify&semi;">Hydrate</h2>&NewLine;Plenty of fluids is necessary for a good performance&period; You already know that you should hydrate before and during the workout, and the same should be done after it&period; You can weigh yourself before and after your session to see how much water you should drink&period; While water is the best option for hydration, you can also go for special drinks that provide you with carbohydrates and electrolytes&period;&NewLine;<h2 style="text-align&colon; justify&semi;">Eat protein</h2>&NewLine;You lose energy stores after a vigorous exercise&period; To start the recovery process, you need the nutrients that will give you those long, toned muscles&period; Experts recommend eating a fast-digesting protein and carbohydrate meal 30 to 60 minutes after your session&period; The liquid form is usually the most convenient to prepare and it’s easy to absorb&period; That means that protein shakes are a good option&period; One of the things you can easily make before you leave home is a tuna sandwich on whole wheat bread&period; If you work out at home, you can prepare some meals rich in magnesium, such as dark leafy greens, fish, avocado, almonds and cashews&period; Muscle cramps can be a sign that your magnesium levels are low, and these foods are great for calming your muscles down&period; &NewLine;On the other hand, desserts are also an option after a workout&period; You can go for a tasty mug cake blend that comes in various flavours and can be prepared in the microwave in under a minute&period; The protein will help you repair your muscles and they will grow stronger while you rest until the next session&period;&NewLine;<img class="size-large wp-image-744 aligncenter" src="https&colon;//incrediblemag&period;com/wp-content/uploads/2018/08/3-1024x682&period;jpg" alt="" width="1024" height="682" />&NewLine;<h2 style="text-align&colon; justify&semi;">Record your results</h2>&NewLine;Once you are done with your meal, you should record what you did that day during your workout&period; Write down specific details such as the number of reps you did, the distance you covered, the heaviness of the weights you lifted, etc&period; In addition, record what you ate and how much you drank, and your weight before and after the session&period; You should also include notes about your feelings before, during and after your workout&period; Alternatively, you can invest in a fitness gadget, such as Fitbit&period; Moreover, there are many health and fitness apps on the market for your smartphone that can help you record data&period;&NewLine;<h2 style="text-align&colon; justify&semi;">Clean up</h2>&NewLine;Sure, this might not be the first thing on your mind after working out, but you should make it a priority&period; If you work out at the gym, make sure you wipe the sweat off the machines you used and put all the equipment back in its place&period; In case you work out at home, put away all the items you used, such as mats and weights&period; Disinfecting your home gym equipment is not hard at all, so don’t avoid this chore in order to get rid of all the germs&period;&NewLine;<h2 style="text-align&colon; justify&semi;">Relax</h2>&NewLine;Self-care after a workout is vital&period; Do whatever helps you de-stress as that leads to faster recovery&period; It can be meditation, sleep, a bubble bath or your favourite TV show&period; Light a scented candle and take it easy&period; Stress combined with an overworked body can have detrimental consequences on your health&period;&NewLine;There you have it&period; A post-workout routine is nothing difficult and anyone can and should do it to recharge and be ready for the next session&period;&NewLine;