Your fitness routine doesn’t just comprise the time you spent jogging around public running tracks, doing vigorous exercise, or laboring in some gym in Makati. In fact, the few minutes after are just as important. These simple steps can help you optimize your routine and, ultimately, yield much better results. Here are 6 things you should do after your workout to get the best out of your fitness journey.
- Cool down!
Cool down is a series of easy exercises you do after an exhausting workout. Its aim is to help bring your heart rate down and to relax your muscles. Basically, it restores your body to its pre-workout condition. It also reduces the risks of injuries.
- Stretch your limbs out.
Stretching is crucial because it helps prevent injuries. It also does a lot of benefits to your muscles. When you workout, the exertion in your muscles can lead to pain and over-fatigue—which can be averted by stretching. Aside from these, stretching also helps your muscles recover more quickly.
Your stretching routine, however, should adapt to your own physical capabilities, such as your fitness level, your flexibility, the amount of time you spent on workout, and the muscles you exerted. If you ran several kilometers, then pay extra attention to your legs. If you did some lifting, then you might have to stretch out both your upper and lower torso.
- Stuff yourself with tons of water.
Hydrate, hydrate, hydrate! It’s very crucial to restore the fluids you lost from heavy sweating during your workout routine, so always make sure to have a bottle of water with you.
- Refuel with the proper food.
During your workout, your muscles make use of glycogen as a source of fuel, which results to some of your muscles lacking in glycogen. It’s very essential to fill yourself with carbohydrates and proteins to replace what’s lost. Experts recommend eating within 45 minutes after your workout. If you want to raise your game, then consider consulting a dietician. Gyms in Makati usually have one, and they can help coordinate your diet with your training.
For carbs, try the following:
- Dark, leafy vegetables
As for protein, try these:
- Protein powder
- Protein bar
- Indulge yourself in a cool, relax shower.
This one is fairly obvious. Aside from being proper hygiene, a refreshing shower and a clean set of clothes can instantly make you feel better. After your cool down and after you rehydrate, step into the shower and pamper yourself. Most gyms in Makati actually have shower rooms, so you can be fresh the moment you leave the gym.
- Drift off in a long, invigorating sleep.
What best way is there to rest yourself than to sleep? Aside from that, these precious 7-9 hours also allow your body to restore and replenish itself, especially after your tiring workout.
So next time you embark your journey in a gym in Makati or run across the tracks, bear in mind that it’s not just the workout that matters. In fact, these simple activities you do after can make a huge difference and can maximize your fitness routine.