6 Things You Should Do After Every Workout
If you want to train properly, you should not only focus your attention on the training. The behavior after the workout determines whether you build up muscles and burn fat.
1. Cool down
A good training includes a reasonable cool down, which usually consists of loose running and stretching. Only this way the body can prepare itself better for the end of the load, stretching should also reduce the subsequent muscle soreness. If you stretch regularly after exercise, you also improve the mobility and flexibility of your body and limbs.
2. Foam roller
With a foam roller, hardened and glued tissue (fascia) is made soft and resilient again. After an intensive training you should use the roller for self-massage. This can accelerate the muscle healing and recovery process. In addition, the “rolling out” should help against sore muscles.
3. Meal
The muscles wait for fuel immediately after training to initiate the repair process. For this reason, the easily digestible meal should be taken in the first hour after the workout. A mixture of carbohydrates and proteins is best! Even a small snack is enough to compensate for the lack of electrolytes.
4. Water
During sports you lose a lot of water in the form of sweat. In order to restore the water balance, you should rely on still water after training and mix it with apple juice at most. Ready-made spritzers are not suitable as they contain unnecessary calories and sugar.
5. Shower
It probably goes without saying that you should shower after exercise. But why? A cooling down period allows the body to recover from its exertions. This also reduces the strain on the circulation and prevents post-sweating. But be careful: too hot a shower dries out the skin and can stimulate sweat production again.
6. Sleep
An important factor in training is the recovery phase, which in the best case leads to a relaxed sleep. During this phase the body repairs the minimal injuries in the muscle tissue caused by the sport and releases growth hormones. These ensure that the muscle is enlarged and that you are more powerful than before the next training session.