7 Things You Need to Do after Workout

When going to the gym, your workout does not necessarily have to end right after the last rep. If you want to see fast results for each training session that you have, you must also devote as much time and effort to your post workout routines.


Whether you are looking to target a specific area of your body, improve your range of motion, alleviate the soreness in your muscles, or boost the time it takes to recover, there are also ways for you to make use of your time after you have finished a workout.

Don't make the mistake of leaving for home right after your workout, because this is the only chance that your body needs to be stretched. If you don't remember to stretch during the cool off, you'll end up with really sore muscles the next morning which we do not want. 

Having sore muscles before your next workout session will only hinder you from doing lots of work at the gym. To help you with this dilemma, we have included 6 pieces of information regarding what you should do right after an intense workout session at the gym.


Why is It Important?

Now, you may be wondering why it is important for your body to recover right after your workout?

The answer is simple, post workout routines are important because it helps your body get ready for your next strenuous day at the gym, by helping alleviate some of the possible soreness that your muscles might end up feeling.

Soreness starts to develop because of the build-up of lactic acid in your muscles. Whether you are running or lifting weights, that build up of lactic acid will turn into muscle fatigue as a result, which needs proper care and nourishment.

You'll notice that as you sleep, your body also rejuvenates and the cool off session will help you sleep better at night because your muscles won't feel as heavy.

If you have gone through an intense workout once or twice in a day, assumably you would know the feeling of not being able to move too much because your muscles are too sore.

Give your body time to recover by allotting at least 5 minutes of cool off exercises after your workout.

7 Activities after Workout

If you are having trouble finding out what you can do to help your body cool down, here are 6 activities that you can try experimenting with to help you:


Cool-down Exercises

As soon as you finish your last workout set, or finish your last running mile on the track, don’t allow yourself to stop completely because you need to cool down first.

cool down exercise

There are a lot of ways that you can gradually bring your heart rate down to normal: you can do this by engaging in some yoga, walking, jumping in the pool for a swim or anything that you think will allow your heart rate to go down.

Be as creative as you can, just as long as you cool down for at least 10 – 15 minutes to bring your workout to a complete stop.


Do Some Stretches

Stretching is a great way to transition from a cool down phase and it is often recommended by many fitness trainers to do so. If you don't like walking on the treadmill right after an intense workout, this can be your best alternative.


Stretching can reduce the build-up of lactic acid in your muscles and will help your body become more flexible.


Drink Lots of Water

Dehydration is a very important element of working out because it aids in the recovery of your muscles. Most people are always very stubborn to drink water after they workout, which is why they end up with really sore muscles the next day.

drink water

While you exercise your body sweats a lot, which needs to be replenished. So, bring a water bottle with you and make sure to stay hydrated while you are at the gym.


Take A Shower and Change

Obviously, taking a shower and changing into dry clothes will always make you feel better after a workout. No one likes the sticky feeling of going home in clothes that are drenched with sweat.


For the good of your health and not just your muscles, make sure to always bring an extra pair of clothes that you can go home with. Nothing feels better than submerging yourself in hot water, a hot bath will also help your muscles relax.


Use a Foam Roller

If you don't have anyone to help you out while you are at the gym like a personal trainer, you can always substitute a foam roller to get rid of all the kinks in your back that you might get from an intense workout.

Using a foam roller is actually another good way for you to stretch all parts of your body. It will also help improve the circulation of blood in your body.

Foam Roller

Of course, you do not have to limit yourself to using this just right after your workout, you can also use it before you start working out to help condition and ease your body into exercising.


Fuel Up

One of the most popular and common post workout indulgences is the protein shake. A lot of professionals and dietitians recommend that you consume a solid dose of protein soon after your workout so that it can help your body rebuild your muscles after they have been severely fatigued.


The recommended dosage for protein shakes will be around 20 grams, which can be found in protein powder.

You can also eat food as an alternative if you don't have any protein shakes in your home, but the recommended protein that you consume would be food like beef jerky, cottage cheese or Greek yogurt.


Track Your Progress

Let’s face it, sometimes it is never easy to track how much progress you have made while you are working out, but it would be better to have a device that can give you the status of your heart rate during and after your workout.


Final Words

All in all, helping your body recover from working out will you do good. Always set aside a time wherein you can sit and stretch for a few minutes after your workout so that the following day, you are ready to tackle another intense day at the gym.

Helping yourself get rid of pain and aches by allowing your muscles to recover will be good for your body. It will also save you from a sore body the next day.

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