The human body is just like a car’s engine. How frequently you fuel your car’s engine, check the water level and service it, the better it will feel driving it. And so is your body, if you take good post-workout care of your body, you will enjoy your fitness journey.
Post-workout routine care accelerates your muscle recovery, healing of muscle tissue, muscle building, and skincare. Here are a few tips of post-workout care routine:
Drink warm water
Take warm water right after a workout. By the time you finish an exercise, you will be somehow dehydrated after all that sweating. And, the best way to cool down and replace those fluids is by taking warm water.
Water regulates the body temperatures and lubricates joint muscles reducing soreness and fatigue. It also aids in the transportation of nutrients, thus keeping you energized and healthy. The American College of Sports Medicine recommends two to three cups of water for every pound of weight lost.
Stretching
It is everyone’s desire for your body to return to how it was before the workout. Stretching after an exercise boosts your muscle’s flexibility, reduces soreness and fatigue, and decreases the chances of an injury. When working out, your body warms up, increasing muscle elasticity. Thus, the muscles stretch and lengthen to their full potential. After working out, the muscles contract, leading to muscle tension and soreness.
Incorporating stretching in your work out eases back pain, lower your chances for a back injury, and helps with existing back pain. It also aids in the proper alignment of your joints, improving your posture, and the next day’s performance.
Spray treatment
The first thing that comes in mind when in pain is pain-relief treatments. After a workout, especially when you don’t have time to administer natural remedies, you can opt for pain-relief spray treatment. Buy pain spray over the counter and apply it to your joints.
Spray treatment boosts muscle flexibility by reducing soreness and fatigue. The use of pain-relief spray treatments accelerates the muscular recovery process. If you combine pain-relief spray treatment with other natural remedies, you will get satisfying results and improve your next day’s performance.
Take a bath
Are you wondering whether to take a warm or cold shower after a workout? Either of the bathes is okay. Taking an ice water bath known as cold water immersion or cryotherapy reduces muscle soreness and pain and fastens recovery. A cold water bath will tighten your blood vessels, flushing out lactic acid, slowing metabolic activity, slowing down the physiological process, and reducing tissue inflammation.
A warm shower relaxes muscles, helps with blemishes, and provides relief from flu. However, you should avoid taking a hot shower immediately after work out as it increases blood circulation, which might lead to inflammation. So, opt for a warm bath. You can also take a temperature contrast treatment. That is, alternating a cold shower with a hot bath for the best results.
Healthy eating
The best way to recharge and bounce back after a tough work out is by eating a healthy snack or drinking up a vegetable smoothie. It is advisable to eat something rich in proteins and carbohydrates. If you are cutting weight and on a low carbs diet, then be strict and incorporate only healthy carbohydrates to avoid adding more calories right after working out.
Proteins are rich in fatty acids, so consuming proteins reduces muscle inflammation while carbs replenish the glycogen. Healthy eating right after workout rebuilds your muscles and replenishes the glycogen stores thus, fastening your recovery.
Resting
After an intense workout, it is good to have adequate rest. Exercising causes microscopic tears in your muscle tissues. So when you rest, fibroblast cells repair the fissures, boosting healing and growth of the muscle tissue and making your muscles strong.
Your body breaks down carbohydrates to fuel your workout. So, when you rest, your will body replenishes the glycogen stores for your next workout. Take adequate rest after a workout and also have a set-aside a rest day.
Conclusion
Post-workout care routine will keep you energized, robust, and resilient and improve your overall performance and healthy well-being.
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