No matter how much energy and time you put into your workout sessions in gym, you won’t see the outcomes you desire if you don’t make the fair choices post-workout. If you are sweating hard to achieve your fitness goals and perfect shape dream, you might find it difficult to reach them if your post-workout choices are not healthy and as perfect as your workout sessions.
From dietary strategies to relaxing and flexing muscles, there are many things that are advised by trainers, that might or might not work with your body. Here we’ve rounded up some of the most common post workout mistakes that can make your fitness goal more distant and probably unachievable.
5 Post Workout Mistakes that you should avoid
Skipping the Stretch: You were a superhero throughout your workout session in the gym. Strong. Fit. Fast. Now it feels difficult to stand up without cringing. Is there any approach to counter this post-workout anguish?
Many people make a mistake of skipping cool-down and stretch after their workout session which is actually stupid as stretching is crucial to calm down your stress hormones. Post-workout stretching helps your body regain the flexibility by minimizing the muscle stiffness; which means your body will be ready again for workout sooner rather than later.
Cooling down is equally important to reduce post-workout muscle soreness. Concluding your exercise with some light aerobics—like walking or jumping lets your internal organs and muscles return to their comfortable levels.
Health experts suggest, taking the time to let your heart rate and blood pressure revert to normal levels cuts your risk of injury.
Under-eating or over eating: What you eat after hitting a workout session at the gym may just be the most important food you eat all day. Food fuels you up before and after workout, and it also helps your muscles repair themselves.
For example, if you weigh 65kg your body needs 65g of protein every day. Many people see food in an emotional way. Many people eat certain things to feel better. This can lead to emotional over-eating or an imbalanced ratio of macro-nutrients.
The biggest post-workout mistake people make is failing to chose an ideal combination of fat, protein and carbohydrate for their body.
Skipping your water bottle: Dehydration is a key contributor to post-workout exhaustion. If your urine flows darker than its usual color, you are likely to be dehydrated. A mere 1% level of dehydration can have a significant impact on your health. Make sure you carry a bottle of fresh water with you when you are training.
Sorry, but a vodka, beer or soda doesn’t count as a hydration agent. Consuming alcohol after a workout session slows down the muscle recovery, dehydrates your body, and increases your risk of blood clots.
Icing and painkillers: Most people tend to use ice packs after a workout to ease the soreness, but icing or taking painkillers without prescription can harm more than they relieve you. Icing reduces inflammation, but in doing so it intervenes the natural way of muscle repair that helps you build more lean mass and become stronger.
Another post workout mistake people make is popping painkillers like candy. Painkillers like ibuprofen delay muscle healing by 6 to 8 hours by checking inflammation—so take it only if you’re really sore.
Sleep Deprivation: Sleep for 6 to 8 hours is crucial for your body to recover after an intense workout session. Because that’s when your body truly starts to repair and build stronger muscles It is advisable to get to bed by 10 p.m as this is the time when your body tends to repair itself according to its natural circadian clock.
As the body focuses on its psychological repair from 2 a.m to 6 a.m. you should not skip it. And if you are tired it is very easy to eat the wrong types of food. So get to bed on time.
Also read: Best Workout for an apple shaped body