Recovery is one of the most important things that you need after your workout. It does not matter if you run; work out in the gym or dance. Cooldown or so-called post-exercise phase is as important as the workout itself. Most of us are really focused on things, that we are doing during the workout, but we forgot what should we do after.
If you would like to reduce a chance of any injuries or want to keep making a progress, then try to do these 4 things that will help you!
Cooldown exercise
One thing that most of us do when finishing the last set of the exercises, we go straight to the dressing room and then go home. BUT WAIT! Take a few minutes for your cooldown exercises. You need to lower your heart rate and calm down your body. You can jump; walk or jog lightly. Whatever you choose to do, make sure that you do it for 10 to 15 minutes, so you could properly close your workout.
Drink your water
Admit it, you knew that this tip would be here. Hah. Of course, it would be here! There are 100 articles why you should drink water and you really should do that. Rehydration is one of the most important factors that you need to do. Your body needs it. Water will help you to regulate your body temperature and it is extremely helpful after a high-intensity workout. Moreover, you will not be able to recover for 100% if you are dehydrated. After sweating during a workout, your body really needs to replace those fluids that you lost while sweating.
So make sure, that you bring a bottle of water with you!
Foam roller and stretching
Some of you maybe are not even familiar with a foam roller. However, if you start to do this (which you should), you will probably stick to it. So, once you have finished a cooldown, it is time for a foam roller and stretching. It is highly recommended to use a roll since it can help you to reduce “tiredness” in your muscles.
We have talked about stretching in our previous blogs, but if you do not know - you should do a static stretching after your cool down. Basically, you should hold one stretch position for 30 to 40 seconds. This will help your muscles to recover.
Refuel
It is the same scenario that was with water. You need to feed your body after your workout as soon as possible. It does not matter if that is a post-workout snack or a meal. Why do you need to eat? To help rebuild your muscles. If you are not really hungry after a workout, try some light snacks with a little protein. For example, it could be an apple.
Probably, you are doing some of these things, which is really important and good. Remember, you are putting your body under stress when working out. Therefore, a good post-workout routine should be included. It will only benefit you and help you to recover!
Treinio team!