What to do right after a Workout?
If you are wondering what you should do right after a workout…any work out including gym, running, cardio, fitness classes, spinning…of 20, 30, 60, 90, 120 minutes…Your workout may be over, but it’s not time to rest just yet.
Have a look:
The perfect post-gym routine is easier said than done. But how you handle those 30 minutes immediately following a sweat session is just as important as the workout.
Cool down, Stretch and Roll
A solid heart-pumping cardio workout means you’ve raised your heart rate close to your maximum (220 minus your age equals the recommended maximum beats per minute). So you need to do at least five minutes of light exercise to safely bring it back down to your resting heart rate (about 60 to 80 beats per minute). Whether you’re running, biking, swimming, or taking a cardio class, slowing down your pace for the last five minutes is the perfect cool down.
After, stretch while your muscles are still warm. You need to stretch before the muscles have time to cool down, which takes 30-40 minutes. When the muscle cools, it contracts, and if you try to loosen it up, you can cause injury. It’s recommended to do at least five minutes of stretching after a workout followed by five minutes of ironing out the kinks with a foam roller for proper recovery.
Depending on how intensely you exercised and how much you sweat, you need to replenish lost fluids to prevent dehydration and dizziness. Water is fine if you exercised for under an hour, but if your workout was much longer or you sweat a lot, go for a sports drink or recovery smoothies – Sattva Juicery’s Recovery Smoothies are made exactly for this purpose.
To figure out how much to sip, here’s a fun little trick: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you’ve gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you’re hydrated. If it’s dark, then you’ll know you need to drink more before, during, and after your workout. Sip your beverage slowly to help your body hydrate more quickly.
Change Your Clothes
Next, ditch your soggy sports bra and tights, even if you don’t have time to shower. If you can’t wash, get out of wet clothes as soon as you can as they trap moisture that encourages the growth of germs, bacteria, fungus and yeast, which could invite a skin infection or cause breakouts.
It won’t make a difference whether you change within two, five or 10 minutes, but don’t wait longer than a half hour.
If for some reason you can’t shower or you forget extra clothes, dampen a towel with water and patting your body, then pat with a dry towel to soak up as much moisture as possible in a pinch. Bacteria doesn’t stand a chance of multiplying if you remove the moisture.
If you’re especially worried about breakouts, it’s much more important to cleanse your face before exercise rather than after. Removing your makeup and washing your face or swiping with a cleansing wipe. Try tossing something that’s easy to use on-the-go in your gym bag.
Refuel for Recovery
Last—but certainly not least—make sure to take in some food within 30 minutes of your workout. That will optimize recovery, help reduce muscle soreness, and help you perform better during your workout the following day. The 30-minute window is the peak time for potential to start rebuilding and replenishing muscles.
If you’re exercising to lose weight, it seems counterproductive to eat after burning calories. But don’t worry — eating doesn’t cancel out the calories you just burned. That’s because while working out, your body burns fat for energy. The healthy calories you consume after a workout won’t replace that burned fat, they’re used to repair and refuel.
If you’re not due for a meal, your post-workout snack should be around 150 calories, and contain a bit of protein to help rebuild muscles and carbs to offer energy. Aside from basic snacks like these, you can get a little creative and whip up these homemade low-cal post-workout snacks. Eat immediately after your workout.