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On the JJ Barnes Blog, I look at tips from experts at Fitness Volt for what I should be doing AFTER a work out to get the best results.
Having decided it’s time to tackle my festive weight gain and start the new year getting fit and healthy, I decided to check out tips for how to get the most out of my work out. The experts at Fitness Volt have shared their advice for what we should be doing AFTER our workouts to make sure we get the best results!
Post-Workout Tips
From the exercises you choose to your diet, there are many aspects of a workout that can influence its effectiveness. However, whether you want to lose weight or build muscle, how you move after a workout is just as important.
Exercise and nutrition experts at Fitness Volt have shared five post-workout tips for achieving the best results.
Do Light Exercise On Rest Days
On rest days, you can stay active by opting for light exercises like yoga or walking, even though it is essential for your muscles to recover after intense exercises that have left them sore, like lifting heavy weights. Alternately, you can still allow your sore muscles to heal if you focus on one part of your body one day and then switch to another part the next. This helps get rid of toxins, keep lactic acid from building up, and even improve circulation.
Don’t Skip Meals
You won’t be able to see results from your workouts as quickly if you skip meals. Electrolytes, which are responsible for generating energy and contracting muscles in your body, are lost when you exercise. Therefore, following a workout, it is necessary to consume foods high in sodium and calcium. Pickles, olives, cottage cheese, and sweet potatoes are all sources of these nutrients. In addition, eating regularly speeds up your metabolism and helps you lose weight by providing your body with nutrients that aid in muscle building.
Eat Protein Rich Foods
Protein should be a top priority in your diet, regardless of whether your objective is to lose weight or build muscle. This particular nutrient aids in muscle repair and rebuilding, reducing soreness and allowing you to exercise more frequently. It also suppresses your appetite, preventing you from overeating. Boiled eggs and Greek yogurt are two examples of foods that are high in protein and low in fat. You should eat high-protein foods about 30 minutes after working out for the best results.
Cool Down After Your Workout
After exercising, cooling down is just as important as warming up. When you exercise, increased heart rate, higher body temperature, and blood vessel dilation are all normal. However, if you stop too soon, you run the risk of passing out or not feeling well. If your workout included lifting a lot of weights, stretch for about 15 minutes before stopping, or even go for a five-minute walk or jog if you did a cardio workout. A warm-down will also make your muscles feel less sore the next day.
Take Cool Showers
Although taking a cold shower after a strenuous workout may not seem like the most appealing option, it can aid in the healing process by reducing muscle inflammation and cooling you down. As a result, you won’t be as sore the next day and can train the same area sooner rather than waiting too long for it to recover.
Fitness Volt Experts
“Fitness journeys often consist of a lot of discovering and exploring; trying different exercises, experimenting with variations, and simply finding out which exercises work best for you,” said an expert from Fitness Volt. “As a result, you may focus too much on the workout and neglect the extra steps that you can be taking. Thankfully, these post-workout tips are simple yet extremely effective when it comes to speeding up your workout results, whether it’s by taking a stroll on a rest day or incorporating Greek yoghurt into your diet.”
The research was conducted by Fitness Volt which is a comprehensive online resource dedicated to Strength Sports, from healthy eating to exercise and everything in between.Â
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