Stepping out of the gym or finishing that exhilarating home workout leaves you feeling accomplished and energised. However, the gains you seek don’t stop once the sweat dries. Post-workout care is essential to maximise the benefits of your efforts, aid recovery, and prevent potential setbacks. To learn more about post-workout care, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who currently provides online fitness-related tips.
What is Post-Workout Care?
“Post-workout care refers to the set of practices that you follow after your exercise session to promote recovery and overall well-being,” said Arora. He said that it involves nourishing your body, helping muscles repair and grow, reducing the risk of injury, and replenishing energy stores. “This phase is crucial to ensuring that your fitness journey remains effective and sustainable in the long run,” he stressed.
Important Post-Workout Care You Should Swear By
Here’re some important post-workout care rituals you should follow, according to the expert.
Hydration
“After sweating it out, your body’s hydration levels take a hit. Replenishing lost fluids is essential to prevent dehydration and muscle cramps,” said Arora. He said that aim to drink water steadily in the hours following your workout. You can also include hydrating foods like water-rich fruits (apricots, blueberries, oranges) and vegetables in your post-workout meal.
Also Read: Hydration: Tips To Replenish Fluids In Your Body Apart From Drinking Water
Nutritious Refuel
“Your body needs the right nutrients to recover efficiently. Consume a balanced meal containing proteins, carbohydrates, and healthy fats within two hours of exercising,” suggested Arora. He explained that protein aids in muscle repair, while carbohydrates replenish glycogen stores, providing energy for your next session.
Stretching
“Incorporating post-workout stretches can enhance flexibility and reduce muscle tension. Gentle stretches help to cool down your body, preventing the abrupt drop in heart rate that might lead to dizziness. Focus on the muscles you’ve targeted during your workout for optimal results,” said Arora.
Foam Rolling
“Foam rolling is a self-myofascial release technique that helps in breaking down muscle knots and improving blood circulation,” explained Arora. He said that it aids in reducing muscle soreness and enhancing recovery. “Spend a few minutes foam rolling the major muscle groups you’ve worked on to experience its benefits,” he added.
Rest and Sleep
“Your body repairs and grows during sleep. So, prioritise getting adequate rest to allow your muscles to recover and adapt to the stress of exercise,” said the expert. He added that sleep also aids in hormone regulation and mental well-being, contributing to your overall fitness journey.
Also Read: 10 Bedtime Routine For A Good Night Sleep
Ice or Heat
“Applying ice to sore areas can help reduce inflammation and numb pain, especially after intense workouts. On the other hand, using heat sources like warm showers or heating pads can relax muscles and improve blood flow,” said Arora.
Conclusion
In the pursuit of a fitter self, don’t overlook the significance of post-workout care. These practices are not just additional tasks; they are the pillars supporting your fitness progress.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]
Image Credits: freepik
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