There are a few things you should do after every workout if you make progress and reduce injury. Try adding these steps to your rotuine after a workout and see if you notice a difference!
What to do after a workout
Using a post-workout routine helps you to recover and helps you notice results faster too! These steps will help you to form good habits for now and the future.
1. Cool down
It’s easy to go straight from your workout to the next thing on your to do list for the day. Resist the temptation to shoot off and take the time to cool down — a proper cool down lowers your heart rate and reduces the stress on your body! It’s also nice to take a few moments to reflect on your workout and your progress.
Once you’ve done a cool down, it’s time to stretch!
Your post-workout routine should include static stretches — this means you hold one stretch for at least 30 seconds. This helps your nervous system and muscles to recover from the workout. You can set a timer on your phone to make sure you spend a good 10-15 minutes on stretching.
Foam rolling is also a great way to stretch out your muscles and release any tension!
3. Drink water
You already knew this tip was coming! Water helps regulate your body temperature and it replaces the fluids lost through sweating! Your body needs fluids so make sure you are drinking water throughout the day too.
Get out of those sweaty gym clothes and rinse off your skin so that your pores don’t become clogged with sweat. Make sure you clean your workout clothes once you get home so they don’t trap sweat in the fibres. You’ll be ready to tackle the rest of the day feeling fresh and energised!
Your body needs feeding after a workout. If you don’t feel hungry after a workout, try a light snack with a little protein (peanut butter on apple slices is great!) to keep you going. What you eat will depend on the time of day you are training, so don’t feel as though you need to eat a big meal if it is too much. Listen to your body and refuel in a way that is best for you!
Follow these steps after your workout
You might be doing some of these already, which is great! Remember that your body has been under stress during your workouts, so a good post-workout routine can help make recovery easier!
Is there something specific you like to do after your workout? Let us know in the comments.