Summer vacations are often an opportunity to devote some of your time to playing sports and getting back in shape. But before you jump in headlong, here are some mistakes to avoid.

It is very pleasant to take advantage of the coolness of the morning to run on the beach. But we must not forget some basic rules such as avoiding running right after having lunch or avoiding the hot weather. Today we are going to list the mistakes that should not be made after a workout.

Did you just run and are hungry? Don’t rush into the kitchen, go through the bathroom first. You sweated a lot, you must therefore go and wash yourself to avoid the proliferation of bacteria. In addition, sweating cools the body, so it is important not to subject your muscles to too drastic a change in temperature.

It is for this reason also that we advise you not to take a cold shower. Start with hot water and gradually lower the temperature. Gently, you will allow your blood to circulate better. Once clean, you can eat.

Eating after exercising is good, but be careful not to overeat. We should not feel bloated and destroy all the efforts we have made. Don’t hesitate to eat foods that are high in protein and low in calories. Eat fruits, grains, dairy products, eggs, salmon or even chicken.

You can also eat sweet products, but prefer natural sugars which are easily assimilated and which provide essential minerals for good muscle health. Finally, you will be advised to eat within two hours of physical effort, because it is at this time that the body seeks to replenish its reserves.

Are you exhausted after exercising? This is no reason to wallow on your couch. If you no longer do any activity after intense physical exertion, your muscles might stiffen. Walk, cook, take a stroll… What is needed is to avoid inactivity.

On the other hand, you will be badly inspired to launch yourself, immediately after the sport, in projects which require a lot of effort. Your body needs to rest. So act gently so as not to hurt your muscles too much.

The question of stretching after sport is debated. Some people think that these stretches are essential to avoid muscle stiffness, others claim that they can damage your muscles. Sports doctors explain that” it is better to warm up than to stretch before the physical effort. After intense physical activity, one should not stretch immediately.

It even seems that stretching immediately after exercise could worsen the aches, because this would increase the small lesions of the muscles caused by the effort. In addition, stretching can block blood flow. If you want to reduce muscle soreness, stretch gently one hour after sport activity. These stretches shouldn’t hurt you.

After playing sports, you should drink because sports make you sweat, but let’s not go looking for sugary drinks or energy drinks. ” They are hyper-sweet, and not necessarily of a sugar assimilable to the effort », Explains Frédéric Maton, president of the French Society of Sports Nutrition, in 20 minutes. ” And they do not contain minerals, including no salt. This causes a mineral drop through the kidney, resulting in a cardiac risk on exertion.. “

What is needed is to drink water. On the other hand, you should not drink half a liter of water at once. Just small sips spaced throughout the day. 6 or 8 glasses of water a day are more than enough.

Claire Verdier

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