Your guide to the perfect post-workout routine.
We all know that exercise is important for both mental and physical health. However, we often times forget that what we do before and after our workouts can be just as important. Below, we have created a list of steps to take post-workout so that you can get the most out of your exercise routine!
1. Stretch
When you finish your workout, it is important to cool down and stretch for at least 15-20 minutes. This will help bring your heart rate back to a normal pace and ensure that your muscles are fully cooled down. Cooling down and stretching out is the best way to prevent injury. A great tool to use during this time is a foam roller. Using a foam roller can be painful at times, but it is a great way to get to those muscles that are hard to stretch. Make sure to roll out each sore spot for about 45 seconds before moving on.
2. Eat and Stay Hydrated
Post workout, it is very important that you eat and that you eat soon. After your cool down session, you should be on the way to get a snack. Aim for 20 – 50 grams of protein depending on your current weight and future exercise goals. A great post workout snack is toast with peanut butter and banana. Additionally, it is important that you rehydrate your body as soon as possbile after finishing your exercise routine. During your workout you most likely sweat out a great deal of water so make sure to get that H20 ASAP!
3. Active Recovery
The day after a tough workout can often times be rough and painful. Instead of pushing for another gruesome workout, take care of your body. For days like this, take a walk, go for a jog, or take a yoga class. This well help your body recuperate and will give your muscles the chance to stretch out without overworking.
4. Massage
If you are still sore, your body may be telling you it is time for a post workout massage. Often times this is a costly request so if you don’t have the time or money to schedule a massage all you have to do is grab a tennis or golf ball or similar item. While you are watching T.V., grab your tennis ball or similar item and massage your sore muscles as necessary. This will help to relieve your tension and get you back in the exercise game quickly.
It is important to remember that your workout does not end when you step off the equipment at the gym. It is true that your post workout routine is just as important as your exercise! Make sure to take this knowledge with you the next time you head to the gym!
