ALWAYS DO THIS AFTER YOUR WORKOUT!
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Hello, friends!
Ten things to do after every workout to get the most out of it – in this video!
#1
When you exercise, your muscles require more oxygen and nutrients.
To deliver them, your heart pumps more blood per beat and pumps it faster.
And while you know in your head that you're about to reach your last rep, your heart rate doesn't. Your heart is still pumping blood vigorously.
And suddenly stopping a set means creating a sharp drop in your heart rate.
Consequences range from brain fog and body numbness to heart complications.
Therefore, the first thing to do at the end of a workout is to finish it smoothly.
Don't just collapse on the bench. Walk calmly around the gym, regain your breathing and heart rate.
#2
The strategy depends on your goal.
If you want to lose weight, it's important to understand the following.
While you were doing strength training, your body was using energy primarily from glycogen stores in your muscles and liver.
Now, glycogen levels are reduced, and if you're in a calorie deficit, your body will switch to alternative energy sources, including fat.
Therefore, when you want to lose weight, it's ideal to add cardio after a strength training block.
20-30 minutes of moderate-intensity exercise is sufficient. That is, in a heart rate zone where you're moving intensely but not yet short of breath. If you're gaining mass, this won't work due to a constant calorie surplus. Therefore, in this case, don't waste excess energy on cardio and move straight to step three.
#3
We lose water and electrolytes through sweat.
These are essential for the normal functioning of the nervous and muscular systems.
Therefore, the ideal scenario is to drink small amounts between sets.
However, if this isn't convenient for your workout format—for example, if you're doing an intense circuit, or if you finished a cardio session where drinking was inconvenient—then it's important to rehydrate after the workout.
Drinking a glass of pure water will be beneficial.
#4
You've probably heard about cooling down after a workout.
But what is this, and is it really necessary?
A cool-down is the final part of a workout that helps the body gradually return to a resting state after intense exercise. For example, it could be 5 minutes of low-intensity cardio and stretching.
This final activity improves blood circulation in the muscles, helping to quickly remove lactic acid, reduces post-workout soreness, slightly accelerates tissue recovery, and, in the case of stretching, improves muscle elasticity.
Is this necessary? No.
But if you have the desire and time, it will be beneficial for your recovery.
#5
Showering after a workout removes sweat, dirt, and bacteria from your skin.
But you can also gain something else.
Using a contrast shower improves blood circulation. This helps reduce muscle soreness and speeds up recovery.
You can soak completely in warm water, and then simply stand in the shower for two minutes, alternating the water temperature from hotter to cooler.
This will both improve your recovery and provide a nice psychological boost after your workout.
#6
If you use sports nutrition, it's best to take a number of supplements after your workout.
Some of these include creatine, amino acids (if you didn't use them during your workout), glutamine, fast-digesting protein...