There is a tendency at the end of a workout to want to head for the shower and rush back to the daily activities.
But the way you transit during a brief recovery period will determine how well your body repairs itself and responds in the days after training.
There are four pillars of the core performance system – the movement, nutrition, mindset, and recovery. Get the most out of each workout by using these following tips to kickstart the recovery process of your body.
Cool off and calm
After you are done with your training, your workout is not over. The first thing you have to do is cool off. Even if running was all that you’ve done, you still should do light cardio for several minutes. Your heart rate will go down slowly and you won’t feel sick after you’re done with your workout. A good and easy way to cool off is walking on a treadmill for a few minutes.
Stretch your body
One of the most important things to do after you’re done training is stretching. You muscles naturally contract after a workout and stretching prevents them from shrinking. It also allows them to rebuild, growing stronger and bigger, and allowing you to get the full benefit from your workout.
Stretching after training also helps speed circulation to joints and tissues, relaxes your muscles, and helps removal of unwanted waste products, thereby reducing muscle stiffness and soreness. If you add mental sharpness, then you will have all the reasons you need to do stretching not only before, but also after every workout, too.
You have to keep replenishing your fluid levels, even when you are done exercising. It is highly recommended to drink additional 2 to 3 cups within two hour after you have finished your workout. Also, drink water regularly throughout the day. Even though you may not feel thirsty, but you still have to replenish yourself in order to avoid getting dehydrated.
Refuel your body
Eating is one of the most important and the last things you do after you’re done training. You have lost hundreds of carbohydrates, burned hundreds of calories, and also torn your muscles. After workout, you have to boost your energy level and repair your muscles, and you have to do it quickly.
It is highly recommended to eat within an hour and a half after workout, but the sooner the better. Eat foods which are high in protein and packed with complex carbohydrates. An excellent example is a tuna sandwich on whole wheat bread.The carbs will first re-energize your body, and then slowly turn into calories.
However, don’t worry, since you have plenty of time to burn those calories before they turn into fat. The protein repairs your muscles while your body rests, so they grow stronger until the next training. Remember these after-workout necessities next time you finish your workout in order to maximize your efforts and get the most out of your training.