What Should You Do Right After A Workout?
When you work out, there are certain things you should do right after your exercise routine.
Experts recommend 30-60 minutes of exercise most days of the week. They are not sticklers on the exercise just as long as you get moving and break a sweat. Strength training is recommended also for building strong muscles and bone. Here are five tips for recovering from each workout.
1. Stretch: After a workout, while the muscles are still warm, stretch them out. A gentle stretch, especially of the muscles used during the workout, prevents soreness later on. Too much soreness is one reason many people stop working out. Stretching also prevents injuries.
2. Drink Lots of Water: There are energy drinks out there on the market, but there is no substitute for water. Water bathes your organs and cells. You lose a lot of water through your skin as you sweat and it needs to be replaced. Cold water is absorbed faster by the body. Don’t drink too much at one time. Continue to drink water throughout the day after your workout to meet your body’s needs.
3. Rest: One benefit of exercise is that you sleep better. It is easier to get to sleep and stay asleep. The body repairs itself during this time. Try to get at least 6-8 hours of sleep each night to allow the body sufficient time to do its job.
4. Have a Snack: To get the benefit of that fat-burning engine, eat within 30-60 minutes of finishing your workout. What is in that snack? Include protein for muscle building and carbohydrates for fuel. Avoid candy bars and other processed foods. Instead choose whole grains and lean protein like boiled eggs, lean meat and bread. Eating healthy is part of the weight loss equation. Feeding your body the nutrients it needs builds muscle tissue.
5. Cool Down: A cool down is a five or ten minute session after the high intensity of the workout. During the cool down phase, your body can return to normal resting heart rate. If you are walking, slow the pace to allow the lactic acid in the muscles to be released. Immediately stopping an intense workout can negatively affect your heart. Drop it down a notch first before stooping altogether.
Along with these five tips for recovering well after a workout, remember to listen to your body. That is the best indicator of what will work for you when it comes to recovering fast from a workout. Don’t over train and work yourself into the ground. Give yourself enough time between workouts and you will see results.