Your workout doesn’t stop when you get off the treadmill or do your last rep. To maximise your results after each training session, you need to put some effort into your post-workout routine. It can help you improve your range of motion, reduce muscle soreness and boost your recovery so it’s definitely worth it.
Don’t just slam on the breaks after your workout. Allowing your body to cool down can help your circulation and prevent blood pooling in your veins which makes you feel tired and sluggish. Try doing some light cardio to cool down and flush out the metabolic waste. Remember to keep it targeted to the specific parts you were training so you are actually cooling down the right muscle groups. If you were running, make sure you’re bring yourself back gradually by jogging and then walking it out. If you do an upper body workout, try an easy row to cool down.
Stretch it out
Stretching is good at any time but it will help you loosen up during your post-workout routine because your muscles and tendons tighten up as they exercise. Stretching will help your muscles and nervous system relax and recover while increasing your range of motion and flexibility.
Take the time to stretch after your workout and you’ll find yourself able to concentrate better during the day. Stretching releases dopamine which controls the brains pleasure centre, making you feel happier.
As you push through your workout, your body sweats to cool itself down. If you’re not refilling your fluids, you’ll get dehydrated. When you’re dehydrated, your heart and your body have to work harder. Water helps to dissolve fats and soluble fibre, along with regulating your body temperature and keeps your joints lubricated.
Water is one of the best ways to naturally detox and flush out the build-up of toxins in your body which will reduce your risk of kidney stones or urinary tract infections. If your urine is clear or light yellow, you’re good to go. But, if it’s yellow or bright yellow, that is an indication of dehydration.
You’ve got around 30-60mins after your workout to give your body the nutrients it’s craving to get the best results. Making a post-workout shake is an ideal way to jump-start your recovery and get you the protein and nutrients you need. A good post-workout meal will prevent muscle breakdown and will hel you recover faster. Try having lean proteins like chicken, lean meat, salmon or tuna
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Remember You’re Awesome
You did really well today!! Simply taking a few minutes after your workout to reconnect with yourself celebrate the little wins can help you prepare for the rest of the day or if you train in the afternoon it can help you reflect and wind down. Breathe in deeply and exhale slowly; telling yourself that you did a great job today, in fact you really smashed it!!! This type of positive self-reinforcement can help you in making a long-term commitment to regular exercise because your body will react to the positive associations your making every time you tell yourself that you did well.