After a Workout

Many of us have a great workout routine. We drink plenty of water before hitting the gym, do warm stretches, work the entire body and even throw in some cardio. After the last set of exercises, you head back to your locker, shower, change and head home to get started with your daily work.

But have you ever thought of how you should treat your body in the next 15-20 minutes after your training to avoid muscle soreness and stiffness, increase muscle strength and growth and staying hydrated. Here are few things to do cool your body after a training session.

Cool Down. That is the first thing you need to do. Do few light exercises such a slow walk on the treadmill for five minutes to bring down your heart rate to a slow and steady pace.

Stretch. Light stretching exercises allows your muscles to get the full benefit of your workout. It relaxes your muscles, helps speed circulation to joints and tissues, thereby reducing the soreness and stiffness of muscles from a workout routine.

Drink water. Replenish yourself with water to avoid dehydration.

Refuel. Experts recommend eating healthy foods within 60 minutes of your workout to repair your muscles and boost your energy levels.  Eat foods that are packed with complex carbs and proteins.The sooner the better.

Making Exercising a Habit.

To tell you the truth, I’m very lazy when it comes to working out. I don’t blame myself!! It’s this busy life that we youngsters are facing these days. Rush for your classes, then get ready for work, then have a tough 8.5 hours work schedule, come back home and crash. And during your work hours, think about the calories you put on by having junk food. (I don’t even want to name some of the food items we splurge on).

junk food

Does anyone think about work out during this hectic schedule? I’m sure no one will make time, not even half an hour. But I tried fighting this heavy schedule and started giving good 45 minutes just for my god gifted body.

So, to all of you who have an chaotic schedule, try these easy work out tips:

• Stick to a regular time for workout every day.

• Keep a daily log or diary of your exercise activities.

• Check your progress. Can you walk a certain distance faster now than when you began exercising?

• It’s really important to know how much exercise your body can take. Ideally for many people, exercising 4 to 6 times a week for 30 to 60 minutes at a time is good enough. But then again everyone’s body capacity isn’t the same.

• Choose workouts that you are really comfortable doing. For instance, I like picking up weights. So, I make sure each and every part of my body is flexed well with my weights. There’s always an alternative for those who dislike weights. Try ground exercise like crunches, sit-ups and dips. I think dips is an ideal ground exercise, because you’re pushing your body to ground and lifting it up and using your body as the weight. I think 30 dips – 3 sets are good to start with.

• Keep a focus on which body part you’d like to focus first on. For me it’s ideally the six packs.

• Make your exercise fun. Read, listen to music or watch some exercise online on You Tube.

• Try getting good sleep. Having good sleep works well on your body, as you’ll be fresh in the morning to get back to routine.

• Last but not the least keep a watch on your diet. Increase protein intake in your diet. Our body requires a lot of it, so, eat as much protein oriented foods during your meals.

That’s all for now, I’ll keep you updated with more fitness and work out tips.