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It turns out that what you do after exercise is just as (and sometimes more) important as what you do while exercising. Here are 5 common mistakes that almost all supporters of a healthy lifestyle make after training. Test yourself – do you do that too?
You don’t drink enough (water, of course!)
After a workout at the gym or intense fitness activity, you should drink more than usual – this is important for maintaining fluid and electrolyte balance and blood glycogen levels. Within four hours after training, you need to slowly, but regularly drink non-carbonated mineral water, about 200-300 ml per hour, to replenish the fluid lost with sweat. But you do not need to drink several glasses at once – this is dangerous for the heart.
You sit all day
If you run on machines for an hour, and then stick your backside to the office chair and don’t even get up to stretch, your body will feel bad. All efforts to tighten, maintain and tidy up muscles and ligaments will go to waste. Therefore, be sure to do an active warm-up several times a day, do not be lazy to climb a couple of floors up the stairs or at least stretch well. All of this will boost your heart rate for a short time and work wonders for your well-being and mood.
You sleep little
In order to keep your muscles and skin toned, you need to get enough sleep. How many? At least 7 hours, and someone needs 9 hours of sleep. While we are resting, the body is engaged in recharging and urgent repairs, and it takes time for this. Do not make him work under time pressure.
You eat fatty foods
Chances are, if you watch yourself, you are unlikely to lash out on fast food after working out in the gym. But even healthy fats can cause problems. They slow down the digestion process. In the meantime, muscles need nutrients to recover, which quickly enter the bloodstream, quickly reach the cells and quickly give the muscles energy. It is high quality protein and carbohydrates that should be used to replace fats.
You are not stretching
You have no excuses, no matter how busy you are! Muscles that have been stretched by training return to their previous volumes in about an hour. To maintain the effect of the exercise, you need to stretch regularly. Lack of stretching after exercise can lead to limited physical activity and make the body more susceptible to injury.