When someone says “workout”, the first thing that pops in our minds is the routine of exercises, lasting from 10 minutes to two hours, during which you have multiple sets to do, stretch and drink water. At least, this is the most common workout idea. The interesting thing is that not many people talk about what to do after you have finished working out, which is just as important as the workout itself, at least according to the experts. Creating a post-workout routine can help you stay away from injuries and let your body heal and muscles grow.
Here’s what you need to do:
- First thing you need to do after you have finished working out is to have a proper cool down time. This usually includes doing some light cardio for a few minutes – even if you were just running. The idea is to slow down your heart rate steadily, in order to avoid that feeling of sickness after a workout. If you are working out in a gym – you could just hit the treadmill for an easy walk of five minutes.
- We can never stress this enough – stretch! Even though stretching doesn’t seem that important – experts say that it is the most important thing to do before, during and after the workout. Stretching enables your muscles to grow and become stronger, while at the same time making them more relaxed. Furthermore, stretching can prevent muscle soreness and it will help you get the most out of your workout.
- Keeping your body hydrated is something that you should not even think about – this is something you must do – before, during and after workout. When it comes to post-workout period, experts say that drinking two to three cups of water is a must, even if you don’t feel thirsty.
- Getting the most out of your exercise means refueling your body when you have finished working out. It is recommended that you have a proper meal up to 90 minutes after you have finished with the workout. Keep in mind that every workout not only burns many calories – it also torn your muscles, which is why your body needs fuel and it needs fast. Choosing the right foods should not be a problem – just look for food that has lots of protein and complex carbohydrates – this is why tuna sandwich is among the most popular post-workout foods!
What you can see from this list that even post-workout period can be developed in a routine. For example, you can first start with the cool down period that will last up to five minutes, then comes the part with the stretching and after that comes the meal. Meal consists of protein that will help you repair muscles and carbohydrates will give your body the necessary energy and your body will have enough time to process them without turning them into fat. You should also drink water the whole time. The whole routine shouldn’t take more than 30 minutes of your time.