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Post-workout routine that will boost your results

Post-workout routine that will boost your results


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By Voja Budrovac

There are many benefits that exercise can bring to us. Not only that we will look good and fit, but it has many health-related advantages. Exercising will not only help you lose weight and gain straight, but it will help you have more energy and think more clearly. You will be stress-free, have better sleep, and increase productivity. Exercising itself is important, but to gain all this it is important to have a post-workout routine as well. Read how important this routine is and how it will boost your results.

In order to have better results, rest and recovery after a workout are crucial. Activities that you will do after exercising are important as the workout itself. Just like you should do some warm-up before you start exercising, there are things that you should do afterward to keep up good results. Whether you are exercising on your own or with a personal trainer make sure to follow up your pre-workout drill, be focused during the workout, and take time for your post-workout routine.

Stretch out should be your mandatory post-workout routine

One of the most important routines after the workout is to stretch. Even if you feel tired do not go straight ahead to take a nap. It is important to slow down your heart rate and allow your body temperature to go back to normal. To achieve this take some time after the exercise and stretch out especially major group muscles. This will also help you avoid cramps and injuries.

a woman stretching out as one of the most important post-workout routine
To boost your results make sure to stretch out after the workout

If you just started working out and you are new to exercise it would be smart to go online and search fitness trainer near me. This way you will have somebody to explain to you how to warm up, exercise, and stretch. Still, if you decide to work out on your own make sure to do good research on how to stretch after exercise and on what muscles you should focus on. Stretching out after a workout will also make your muscles lean and more flexible. This will lead to being more productive during exercise which will lead to better results better.

To boost your results pay attention to nutrition

Any certified fitness trainer will confirm to you that nutrition is the most important part of your exercise. Even if you exercise every day but you don’t pay attention to your food your results will not be as effective. Apart from stretching out after exercise, it is recommended to have protein or fast-digesting carbohydrates at least 30 to 60 minutes after you finish the exercise. A protein shake would be the best idea since the liquid is something that your body will be able to absorb fast after a workout.

Carbohydrates like oats or brown rice, fresh fruit, and sweet potatoes will give you all the energy that is necessary for your body to recover. Proteins like meat, milk, and eggs will help your muscle growth. To have quicker results it is important to have proper nutrition during the whole day. However, the meal after the workout is crucial if you want to see better results faster.

For your post-workout routine use magnesium

To stay healthy our body needs certain minerals and supplements. One of the most important minerals that you will need after the workout is magnesium. This is meaningful because during workouts and while we sweat our bodies lose magnesium. Taking food rich in magnesium will help you boost the results. Some of the food that you should consider eating after the workout includes:

  • Milk
  • Almond and cashews
  • Fish
  • Avocado

If you feel that you have pain in your muscles during a workout the most probable cause is that your magnesium level is too low.

Don’t forget to hydrate

Getting enough water is important for our health. It normalizes blood pressure, protects our organs and tissue, and stabilizes our heartbeat. For that reason, it is important to have enough intake of water during the day. However, if you are exercising hydration is even more important. You should hydrate yourself, before, during, and after the workout.

A woman drinking from the blue water bottle
Hydration is equally important before, during, and after the workout

This is extremely important especially if you are living in a hot place such as Dubai. Hydratation is one of the main factors for body transformation Dubai. All the sweat during the workout is water that needs to be replaced. To avoid dehydration, make sure to drink sufficient water during the day. It is recommended to drink 8 to 10 ounces of water after a workout.

Cooldown and take a cool shower

As already mentioned it is important to cool down after the workout and allow your body to get back to its normal temperature. Since your body temperature is high and your heartbeat is faster give yourself time after the workout to get back to normal. This way you will prevent passing out or feeling sick. If you did intense cardio you should do 5-8 minutes of jogging to cool down. If you did heavy lifting you should do 10-15minutes of static stretching.

A cold shower is also a good way of recovery. A cold shower will not only normalize your body temperature but will prevent muscle inflammation. If you can stand low temperature you should add a few cubes of ice. This will you will ensure complete recovery of your muscles and be ready for your next exercise session.

Relax with a massage

Whether you did cardio or weight lifting having a massage after the workout is a great way to recover. Not only does that help your recovery but recent studies have shown that massages improve muscle strength. This is an important post-workout routine so do not miss it because you don’t have time or you are on the budget. In case you cannot afford to go for massage after every workout, buy a foam roller and do it yourself. This will have a positive impact on your muscles and body.

A woman getting a back massage
To improve muscle strength, massage should be your post-workout routine

Exercise itself is indeed important for our physical and mental health. However, to boost the results it is important to keep up with a pre-workout and post-workout routine. Follow these steps and you will see and feel the results much faster than expected.

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