You just finished a half hour of cardio and even did some strength training with dumbbells. Great job! But what you do from here on out is important as well. There are several choices that most people make after finishing a tough workout that can cancel out the benefits of the work you just put in.
Warren Center for Rehabilitation and Nursing has a look at four post-workout activities you should avoid.
- Guzzling Down a Sports Drink
Experts say unless you’ve had an intense workout that lasts over an hour, you don’t need the electrolytes that are in a sports drink, especially since those drinks are also loaded with calories. It’s important to be hydrated before you start your workout, but water does the trick. You can also use water to rehydrate afterwards.
- Skipping a Cool Down
You might feel great during your workout, but if you come to a complete stop, and especially if you go into the shower right after, you may start to feel light-headed. Experts say you should cool down long enough to get your heart rate below 100 beats per minute before you stop your activity.
- Failing to Stretch
In addition to the cool down, you also need to stretch, as stretching after a workout allows you get the biggest gains in flexibility for your body because your muscles are already warm from the exercise. Stretching before a workout helps prevent injury, and stretching after exercising helps your flexibility in the future.
- You Wait Several Hours to Eat
Your body needs to refuel after exercising, so you should eat no more than two hours after wrapping up your workout. The key is to have about 15 to 20 grams of protein in order to help repair small muscle tears that exercising creates.
To learn more about Warren Center for Rehabilitation and Nursing and all of the services they offer, visit http://warren-center.facilities.centershealthcare.org.
