After an intense training class you’re sweaty and it’s time to take a shower and congratulate you on another great workout, right? Not so fast. No matter how hard you try, if you make any of these five post-workout mistakes, you risk undoing all the hard work you just put in.
What mistakes are made after a training session?
Mistake #1: Not Cooling Down!
After an intense workout, your heart rate increases and your muscles are full of blood. If you stop suddenly, all that blood can pool in your muscles and cause cramps. To avoid this, it’s important to calm down with light cardio and static stretching. This allows your body to slowly return to its resting state and avoids unwanted pain.
Mistake #2: You skip the foam roller
When you exercise, your muscles are put under a lot of strain. This can lead to tension, knots and trigger points. Post-workout foam rolling releases any built-up tension and promotes faster recovery. Trust us, your muscles will thank you!
Mistake #3: You’re not eating enough protein
Exercise destroys muscle tissue, so it’s important to consume enough post-workout protein so you can increase your energy and repair the muscle tissue destroyed during exercise. To ensure better protein intake: First, include high-protein foods with each meal. Lean meat, fish, dairy products and beans are good sources of protein. Second, try to eat protein-rich foods throughout the day. Nuts, seeds, and yogurts are great options.
Mistake #4: Not drinking enough water
We all know the importance of hydration, but many people forget to drink water after a long workout. Not drinking enough water can lead to serious health problems, including dehydration. The body needs about 30 to 35 ml per kg (or 2 litres) for its daily hydration and 500 to 1000 ml after intense activity such as training or long work; This helps replace lost fluids as well as minerals that may have been excreted during the digestive process.
Mistake #5: Not getting enough sleep
Well, whether you’re a beginner or an advanced trainer, it’s true that lack of sleep can go away without too much trouble. But as any trained pro will tell you, working out puts stress on your body and causes micro-muscle damage leading to injuries and cramps! Good sleep is your only natural means of restoring your muscle tissue. Overcompensation is the recovery technique your body uses at night to get back into shape.
What is the ideal behavior after a session of physical activity?
After a workout, it’s important to give your body time to regain its strength. But many of us make the mistake of not taking enough time to rest and recharge. We may think that we need to train every day to get results, but that’s not the case. In fact, overtraining can lead to injury and fatigue. It’s important to listen to your body and give it time to recover. That means getting enough sleep, drinking plenty of fluids, and eating a healthy diet. You should also avoid caffeine and alcohol, as they can dehydrate your body and make it harder to recover from exercise. If you can avoid these 5 mistakes, you can perform at your best and achieve your fitness goals.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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