What to do AFTER a Workout to Get Maximum Benefit From Your Exercise
by www.SixWise.com
It's somewhat instinctive to warm-up before a workout. You
may jog in place a little, shake out your arms, do a few stretches,
and some other movements to get your heart pumping and your
body feeling loose before you exercise. After you're done
exercising, however, you may be tired, and taking the time
to cool down and support your body post-workout may be the
last thing on your mind.
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What you do AFTER your workout can mean the difference
between sore muscles and fatigue, or stronger muscles
and increased energy.
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But as you may suspect, establishing a proper after-workout
routine is incredibly important. Taking care of your body
after exercise will impact your muscles (their strength and
soreness), how well your exercise is received and even how
much strain you put on your heart. So if you're taking the
healthy step of exercising, be sure to extend it to include
these simple, yet essential, after-workout tips.
Stretch Right After Your Workout
According to the Mayo Clinic, stretching
is beneficial both after your warm up and before your
cool down session, but if you only have time to do it once,
you should do it after your workout, before you cool down.
At this time, your muscles are warm and more elastic, and
stretching increases your flexibility and maximizes the range
of motion around your joints. You should stretch all the major
muscles groups that you used during your workout.
If it feels more comfortable to you, you can also cool down
and then stretch. Some experts recommend cooling down (to
slow your heart rate) first, and stretching after.
Cool Down
After you stretch, it's time to cool down (stretching is
not all it takes to cool down). During the cool down, your
heart, lungs and blood flow slowly return to their normal
states, which is essential to reduce strain on your heart
and help prevent muscle strain and soreness. It also keeps
you from feeling dizzy, faint or sick after your workout.
To cool down, you should slow your aerobic activity down
to a level that allows your heart rate to gradually decrease.
A five-minute walk on a treadmill, for instance, works well.
Stay Hydrated
You know it's important to drink water during your workout,
but it's just as important to stay
hydrated afterward as well. Experts typically recommend
drinking an additional two to three cups of water within two
hours of finishing your workout. You should then keep drinking
water regularly, as even if you don't feel thirsty it's still
quite possible to be dehydrated.
Eat a Mix of Protein and Carbs
Though exercise is extremely beneficial, it does take a lot
of effort on your body's part. After your workout, it's important
to repair your muscles and replenish your glycogen stores
for energy.
Most experts recommend eating something within 90 minutes
of finishing your workout, but sooner is better. What should
you eat? Ideally, a mixture of high-protein and complex carbohydrate
foods. The protein helps repair muscles while the carbs will
help give you energy. Some examples of healthy, post-workout
foods include a tuna sandwich on whole-wheat bread, nuts and
fruit, yogurt or cheese and whole-grain crackers or raw veggies.
Eating a combination of protein and carbs after exercise
may also help to reduce muscle soreness, according to a study
published in the International Journal of Sport Nutrition
and Exercise Metabolism. Thirty minutes after finishing a
workout, exercisers were given either a drink containing 6
percent carbs, 10 percent carbs or 8 percent carbs plus 2
percent protein. Those who drank the carb/protein beverage
reported feeling only half as sore as those who had the carbs-only
drinks.
So next time you exercise, remember that your workout isn't
complete until you've done these simple post-workout tips.
They'll ensure that you get the maximum benefits from your
exercise, with a minimum of strain to your body.
Recommended Reading
The
10 Keys to Start an Exercise Program -- and Finally Stick
to It!
Why
Some People Never Get Tired, and How You Can Join Their Ranks
Sources
The
Mayo Clinic
SparkPeople.com