Being physically active is an integral part of our everyday life. Or at least, it should be, especially because many of us do a sedentary job. An optimal workout that yields the best results usually consists of three parts: pre-workout routine, the workout itself, and post-workout routine. Many people, however, skip the pre and post-workout part, which is not a good way to full effectiveness of the workout. A pre-workout routine exists to prepare your body for the workout and to ease you into it. A post-workout routine, on the other hand, has a goal to relax your muscles and decrease the needed recovery time. Moreover, there are other essential things you can do post-workout.
You should start with stretching of large muscle groups – it helps with muscles soreness. Alongside the stretching, you can also try a post-workout massage, which has the same goal. You should hydrate yourself and supply your body with nutritious snacks. Changing workout clothes is also essential, but more on that later. It might sound silly, but you should do something for yourself as well as cool down after working out. Take a look at some useful steps to follow for a post-workout routine.
1. Start your post-workout with stretching
Even though this is a no-brainer, we’re still going to mention it – you should always start your post-workout routine with stretching. A good stretching after a workout is essential just as the workout itself. If you skip stretching, you are in potential danger of tearing a muscle. How does stretching help you recover, you wonder? Well, it aids your flexibility, providing a better range of motion and ensuring a faster recovery. After a vigorous workout, it’s key to stretch large muscle groups such as hamstrings, glutes, shoulders and core. There are two types of stretching: dynamic and passive. Both of them have their benefits. You can look up different ways to stretch online.
2. Try a post-workout massage
There are two ways you can do this: you can either DIY or have a pro do it. Some research suggests that we actually need a massage after our workout. Not only does it shorten the recovery time, but it also helps in strengthening muscles. After a massage, you feel relieved. People who like doing this on their own usually do it with foam rollers. There are plenty of ways how you can use them to massage yourself effectively. On the other hand, if you’re dealing with some highly specific muscle pain or soreness, it would be best to visit a pro. Professional centres, such as Revive Physiotherapy can prescribe some physiotherapy to help you relieve pain.
3. Hydrate yourself
Hydration is always essential, especially pre, during, and post-workout. This is essential as when we work out, we sweat. By sweating, we lose water from our body and this water needs to be replaced. If you fail to drink enough water, you’re at risk of dehydration, which can be reflected in feeling fatigue, cramps as well as loss of coordination. You can rehydrate even faster with drinks containing sodium.
4. Eat a nutritious snack
Muscle gain and weight loss are both regulated by what we take in before and after a workout. So, mixing up a protein shake after an intense workout is completely legit. While exercising, our muscles use up all the stored energy that we take in in form of carbohydrates and glycogen. In order for your muscles to start the repairing process, you need to give them new energy. Experts recommend eating a fast-digesting carbohydrate 30 to 60 minutes after a workout.
5. Change your workout clothes
There are plenty of benefits of wearing the right workout wear. However, when we finish working out, we should change it due to some, quite valid reasons. First of all, you can’t really chill in those sweaty clothes. It just doesn’t feel relaxing. Furthermore, there is a potential for fungus growing in the moist crevices of your body. Of course, before changing clothes it would be good to take a nice, cooling shower to prevent acne-causing bacteria from thriving.
6. Do something for yourself
Now that you’ve done a solid workout and you’re happy because of it, it’s time for some more relaxing activities. You should think of something that soothes you and indulge in it. This is actually one plausible form of self-care. For different people, diverse things work. So, you can take a nap, watch a movie, take a bath or do whatever pleases you. It is a good way of de-stressing as it helps you recharge after the gym. The combination of acute stress resulting from workouts and chronic stress can prevent you from making progress.
7. Cool yourself down
The last but also essential step is cooling down. It is all about letting your body calm itself down after a high-intensity workout. It is equally important as warming up. During the workout, your heart rate is increased, your body temp is higher, and your blood vessels are more dilated. If you stop too fast, you are at risk of passing out or feeling sick since your heart rate and blood pressure drop fast, too.
8. Consider certain foods
To burn fat, select foods that promote weight loss. This includes low-fat dairy products, hot peppers, and whole grains. Protein options include fish high in omega-3 fatty acids, such as salmon, mackerel, and tuna. Or opt for lean meats such as turkey, pork tenderloin, or chicken breast.
9. Don’t forget to stretch
Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion. This improves mobility, promotes good posture, and enhances muscle relaxation.
10. Enjoy a cool shower
Take a cool or cold shower to encourage healing, prevent inflammation, and ease muscular tension. You can even try out an ice bath, which may relieve muscle soreness and inflammation. It may also help you to experience a night of peaceful slumber.
All of the mentioned factors play an important role in reaching the goal you have set for yourself. Some of them are mutual for all the goals, while some need to be adjusted according to the desired aim.
