We often emphasize the importance of your pre-workout routine, such as consuming nutritious foods for energy, staying well-hydrated, and doing a proper warm-up. However, it's easy to overlook the post-workout routine. Have you ever finished a workout and then rushed to your next appointment or collapsed on the couch in a sweaty heap? You're not alone.
Your post-workout routine doesn't have to be lengthy or costly, but your future self will appreciate the effort you put into it. A good post-workout routine is essential for taking care of your body, maximizing recovery and results, preventing injury, and ensuring you're ready for your next session. Here are some tips for after you finish your workout.
Cool Down
During exercise, your heart rate and body temperature rise, and your blood vessels dilate, especially with high-intensity training. To help your temperature and cardiovascular system gradually return to normal, the American Heart Association recommends cooling down. Choose a low-intensity activity like a 5-minute walk or light pedaling on an exercise bike. This gradual slowdown helps prevent dizziness, lightheadedness, or nausea that can occur if you stop exercising abruptly.
Stretch It Out
Static stretches after your workout can ease muscle tension, reduce cramping and DOMS (delayed onset muscle soreness), decrease lactic acid, boost recovery, and improve flexibility and mobility. The American Heart Association suggests stretching when your muscles are warm and pliable, which is ideal post-workout. Focus on stretching the areas you worked on, holding each stretch for 10-30 seconds, and avoid bouncing motions to prevent muscle tears. Remember to stretch both sides and breathe throughout.
Grab a Foam Roller
If you have a foam roller, self-massage can be a great way to care for your muscles. You can do this right after your workout or later in the day if you're short on time. According to Harvard Health, a few minutes of foam rolling can make your muscles more receptive to stretching. Research from 2017 also suggests that massage therapy after strenuous exercise can alleviate DOMS and improve muscular performance. There are many foam roller exercises that enhance muscle recovery and can be a great standalone recovery session if you have extra time.
Drink Up
Rehydrating after exercising is crucial, as your body loses water through sweat and breath. The American Council on Exercise notes that water is essential for regulating temperature, protecting organs, aiding digestion, removing waste, and transporting nutrients. Your body is about 70% water! Staying well-hydrated before, during, and after your workout is vital for your health and performance. Dehydration can lead to poor recovery, fatigue, dizziness, cramps, constipation, headaches, muscle soreness, and loss of coordination.
Refuel Your Tank
Eat something containing carbs and protein within an hour of your workout, whether it's a nutritious snack or a full meal. Protein aids in the repair and growth of muscle tissue, while carbs replenish glycogen stores to restore energy levels. A 2019 research review showed that consuming protein soon after exercise and throughout recovery increases muscle protein synthesis. Knowing what to eat after a workout can significantly impact your progress and performance!
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