It is important to differentiate and understand that your workout doesn’t end after your last rep. To reap as many benefits as possible from each training session, you need to devote as much time to your post-workout routine as you do to everything leading up to your first set.
Here are a few simple post-workout tips to help you recover:
This is usually an ignored part of post-workout. Don’t run for the exit after you finish your last set. You should make sure that you allow yourself the chance to cool down after a workout for a good 10 or so minutes. Allowing the body to cool down after you exercise can prevent blood from pooling in the veins. Keep the cool-down activity specific to what they just exercised. For example, if you do an upper body workout, use the rowing machine to target the area you just damaged.
It may not be painless, but performing self-myofascial release techniques using a foam roller can help improve your flexibility, increase the blood flow and circulation, and break up “knots” in soft tissue. It can be very beneficial to complete foam rolling both pre-workout and post-workout. While it’s similar to stretching, a foam roller targets more of the fascia connection and breaking up a superficial layer of tissue enables you to get a deeper stretch.
When you finish your workout and cool down, a post-workout stretch is important to allow the nervous system to relax. This is especially important for those who have bulked up and lost flexibility and range of motion. It is very important to do this correctly because if you work your stretch too hard you’re more likely to pull or strain something. If you rush your stretch you are just wasting your time. The key to a good stretch is to find that balance between discomfort and pain. Stretch to where it’s uncomfortable but you’re not hurting. Put a lot of importance on your stretch routine!
The body sweats to cool itself down as you’re blasting through a gruelling workout. Without refilling the fluids you’re losing through sweat and urine you’ll quickly get dehydrated. Also, sweating out just two per cent of your body weight will translate to negative effects on your performance. You’ll notice the effects most during cardio. Proper hydration regulates the body temperature and also lubricates the joints. It can also help stave off constipation.