After Your Workout what next?



One of the most overlooked, but critical parts of your workout is the post-workout cool down.  Immediately after your workout, don’t simply grab your belongings and leave the gym, as your heart rate is highly raised and lactic acid has been building inside your muscles.

Instead, take 5 minutes to walk at a moderate pace on the treadmill, or bike, then perform some static stretching for the muscle groups used during your workout.

This cool down will help remove lactic acid from your muscles, thus minimizing your chances for DOMS (delayed onset muscle soreness).

Below are 9 things you must do after your workout.

1.  Cool Down: The last thing you might need to do after a five-mile keep running on the treadmill is walk for an extra five minutes, yet taking the time to let down your heart rate and blood pressure return to normal state and prevents venous pooling (the development of blood in the veins). In addition, it feels pleasant and helps get rid of that “jam leg” sensation.

2.Don’t Skip Your Stretch: Taking a couple of minutes to extend after a workout will prevent your muscles from contracting, and rather permit them to modify, giving you the advantage of your exercise. In addition, extending likewise helps you relax and can decrease muscle soreness and stiffness.

3. Eating Right:  It’s important to have a snack — one that has carbs and protein — within an hour of your workout. Your body needs the energy to repair and refuel itself. Take a healthy snack.

4. Sleep: It’s essential to get a decent night’s rest after a serious workout, since that is the point at which your body starts to mend and develop strong muscles. Log out!


5. Befriend your water bottle: Your body needs to refill the water it stores in order to stay hydrated, so make sure you drink a few glasses in the hours directly after.


6.Get Out The Sweaty Clothes: Those yoga trouser may be comfortable, however not changing out of your sweat-soaked workout garments can prompt yeast diseases or body acne. Shower and change as soon as possible, and if you need to run errands around the gym, avoid cotton, which traps in moisture.

7. Reaching for a Sports Drink: They’re showcased as the ideal post-workout drink, however unless you’ve run a marathon, sports drinks pack an excessive amount of sugar and calories to be effective. Stay with general water, or include a sprinkle of coconut water if you’re truly stressed over electrolytes

8. Recording Your Progress: Keeping track of your workout is the most ideal approach to screen your progress, help you gauge where you’re leveling and keep you motivate. If you did 20 push ups a month ago, that implies you can do 25 this month! If you would prefer not to use pen and paper, there are a huge amount of extraordinary applications available e.g  Evernote, teamsnap etc

9. Touching Your Face: Hands off:  Rubbing your eyes or touching your face after a workout can spread microscopic organisms, since gym aren’t generally the cleanest of spots. Wash your hands, wipe your face with a towel and wipe down machines after you’re finished with them.



Toluse Francis

Toluse Francis believes a healthy lifestyle is paramount for everyone. He is a long -time volunteer with Solid Foundation Teens and Youth Ministry. He loves to care for people. Toluse Francis is a Health Coach and author He is interested in seeing people eat healthy and get productive. He believes a healthy lifestyle is paramount for everyone.

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