Good Lifestyle

Is there a better feeling than simply completing aincredible workout? You are, dripping sweat, swimming at euphoria and savoring the satisfaction resulting from pure hard work and accomplishment. But before you hit your back, call it a day and head for showers, it's important to remind you that your workis not actually done. After all, if you head directly from the bike seat or yoga mat directly for showers, you will make your body - and your health - a big bad service. We contacted fitness benefits scores to learn all the things you need to do after exercise and we compiled their answers here. So, read your ultimate pre-shower checklist. And for more about the benefits of recovery correctly, see here forThe worst thing # 1 that you can do if you have painful muscles, say experts.

Let's say you have just had a subparade output at the gym or on the track. The last thing you should do is fight. "We are not going to be at our best day every day," said Kate Meier, PT, a certified height 1 level 1 height coach, a CROSSFIT Level 1 certified coach, and a senior publisher atGarage gym Reviews. "Some days we are tired or stressed, I have neither eaten nor slept well, dehydrated or perhaps simply not motivated. Everyone at these days, even the superb people."

So what should you do? Practice self-compassion. "When you spend a difficult day, the important thing is to go through training and move on," says Meier. "Do not go home and be upset by yourself because you have lifted less weight, ran more slowly or burned less calories. Once the workout is finished, it's over. A negative self-conversation is not productive and helps anyone get closer to their goals. "And for more great advice, do not missOne of the main side effects of walking every day, according to science.

"One of the worst things you can do after a long run is hops in an airplane or sit for long periods," says Beret Loncar, RMT, an orthopedic massage therapist, a personal trainer and a RRCA coach at The management of the company that owns and operatesNYC body mechanics. "It's very tempting, especially when you're tired or stolen in a place for a marathon or half marathon. Almost always, this translates into the muscles around the hips and [connective tissue] tightening in a position Painful. (usually advises our runners at a distance to wait a day or two before returning home.) "

It is important that you can move correctly and gently. (For more things about that, keep reading.)

Do you exercise for a specific goal? Are you trying to become stronger? Faster? Do you improve significantly significantly by a significant metric? Then you should take note and save your progress.

"Never forget to record your progress," says Jake Mauli, a principal and co-owner instructor ofCyclebar Naples. "This step does not have to do with physical action, but it is essential to provide your motivation for future workouts. Your post-workout habits can be as important as training itself to maximize your benefits physical and mental. "

Matthew Paxton, founder ofHypernia, accept. "I think does not take pictures [after a workout] is a mistake," he says. "We do not really notice the difference [to our body] over time. Either we overestimate or underestimate the changes we live. Knowing how you advance [by referencing visual evidence] helps you stay motivated to the Future. If you "do not feel it, you can just look at the photos and you will think:" I do not want to end the momentum. " "And for more good exercise advice, make sure to know whyScience says this abs exercise is the best best you can do.

"First, get out of these clothes!" Said Mauli. "It's not cool to hang out in overlooking clothes and tights, no matter how fashionable they are. In addition, they can cause fringeons and other skin problems, as well as to put yourself at risk to compromise your immune system. "

He is right. For more things about that, seeThe laid side effects not to shower after exercise, says science.

Of course, it is the most important tip of all. "The biggest mistake that anyone can make post-workout does not have a side time to cool, stretch and recover," says Cathy Spencer-Browning, VP programming and training toMossa. "A training creates mechanical and metabolic constraints to the body that, in excess, and without adequate recovery, can lead to a state of recovery. This is often linked to physiological and psychological unfavorable results."

Others agree. "You do not want to go for a complete intensity exercise at a complete stop," saysJenna GreenfieldM.D. "Keep the muscles moving, with a stretched light or walk, helps to move the blood and lymph through the muscles and tissues, helping the immune system to repair the fibers." And for more great exercise tips, do not missThe best exercise # 1 to reduce love handles, say experts.

"Most gym jet individuals after a workout to go home or go shopping," said Austin Martinez, MS, CSCS, ATC, Director of Education forSALEDLAB. "What they might not know is that they are missing on a crucial process, recovery. It's great that they had an effective workout, but it's just one piece. Working is to break muscles, with the intention of building it. Some problems can occur if the processes are not in place to facilitate muscle recovery. The first being, that injuries can occur because of the overuse of muscles. Secondly, when the muscles do not have the chance to recover correctly, then this can lead to less optimal workouts and precipitate early fatigue. "

"One thing that would be wise to avoid a workout," says Ashlee van Buskirk, former competitive bodybuilder and owner and operator of the fitness and nutrition of DenverAll intention. "Whether beer, beer or wine, alcohol will unfortunately slow down your recovery and reduce the benefits of your workout. Not too much mention that certain types of alcohol, like beer, have Tons of calories, which could compensate for calories than those are spent during your workout. "

As always, you have to moisturize your body correctly after a workout to restore you and accelerate your recovery.

"The best hydration occurs before, during and after exercise," says Deb Averett, NASM-CPT and Master Coach forTownhouse. "The water helps your body to carry nutrients to the rest of our body so that we can feel our best at any time. If we are dehydrated, it is possible that we have low energy and that our performance will suffer about about 20 oz. Before a workout, 20-30 ounces during a workout and 10 ounces in half an hour of work. This will help you restore the fluid you lost during your workout. And help you stay hydrated throughout the day. "

"The protein ingest after a workout will give the tissue the building blocks necessary for reconstruction and have been demonstrated to the recovery of speed," says Greenfield.

AVERETT accepts. "Ideally, it's best to eat within 30 minutes of work with a good combination of carbohydrates and protein. The body has just worked and used a lot of available energy, and it's ready to take nutrients to help repair The muscles and give yourself more energy for the day. When we miss our 30-minute window, a drop probably from energy will happen as well as muscle pain. I know we are all busy, many ideas Fast snacks are protein shakes, clean protein bars., Cottage cheese, or fruit with Greek yogurt. "Now, I want superb workouts to try? Make sure to read3 proven workouts to change the shape of your body, explains the expert expert.