You looked fit and enjoyed going to the gym. That was important for you. The routine you followed, the foods you ate, and of course the regular exercise keeps your body in shape. You knew that Flybird weight bench had given you a good workout. But some days later when your muscles started aching, you realized you should have taken a few things into consideration before doing a heavy workout session.
A good post-workout routine is key to getting results. There are a lot of little things that can help you get to your goals faster and maybe even prevent injury. Whether you're an athlete who is recovering from an injury, or just making a healthier lifestyle change, here are some post-workout tips to make sure you are getting the most out of your workouts.
Most weightlifting beginners at the beginning try only to break their muscles and ignore the rules of recovery after workouts. But in order to avoid losing muscle mass, we must follow the rules of post-workout recovery. Here we will give a few tips on how to quickly recover the body after heavy lifting so that instead of gaining our muscles, we do not lose them!
Do not eat immediately.
Post-workout nutrition is essential for muscle growth and recovery. The right post-workout foods and supplements will help you get the most out of your workouts and maximize your results.
Here are some tips to help you pick the best post-workout foods:
Do not eat immediately. Wait for at least an hour before getting down with your meal.
Eat a balanced meal with complex carbs and protein. Carbs will help restore your glycogen levels, while protein is essential for muscle development and recovery.
Limit red meat consumption as it takes a long time to digest. Stick to lean meats such as chicken, fish, turkey, or seafood.
High fiber food is also great for your post-workout meal as it is slow digesting and satiating too.
Congratulations on finishing your Flybird workout! Now that you're done, it's time to refuel and recover.
Make sure you rehydrate. Drink plenty of fluids after exercise to make up for any lost water through sweating. Drink about 500ml of water within 30 minutes of finishing your workout. This can help your muscles recover more quickly and reduce soreness in the next few days. Try to refuel within 30 minutes. If you have worked out hard, then your body will be craving carbohydrates to replace the energy it has used up.
You should aim to replenish this energy with a snack or meal within 30 minutes of finishing your workout. This is especially important if you're planning to work out again soon, or if you're not going to be eating a meal for several hours. A snack containing both protein and carbohydrates is best for muscle recovery. A simple snack might be fruit and yogurt or a slice of wholemeal toast topped with peanut butter and banana slices.
It doesn't matter whether you just did a 10-minute abs routine or a 60-minute cardio session — you need to stay hydrated. Sweating is the body's natural cooling system, but it also means you lose fluids rapidly when exercising. Staying hydrated keeps the muscles and joints lubricated and helps prevent injuries.
Stretch it out.
After you complete your workout, it's important to stretch out the muscles that you just worked! Stretching helps to prevent injury and allows your body to recover quicker.
After a cardio workout, take a few minutes to stretch out your hamstrings, calves, and quads. If you don't know how to properly stretch these muscles, ask one of our trainers! They'll be more than happy to help you out.
After a weight lifting session, stretching is even more important. You need to stretch all the muscle groups that you worked on, not just the big ones. Ask your trainer for help if you're not sure how to do that.
Here are some post-workout stretches you can do:
- Calf Stretch
- Quadriceps Stretch
- Triceps Stretch
- Hamstring Stretch
- Groin Stretch
Get some rest.
A good night's sleep is vital for recovery and repair of the body, especially for athletes who exercise intensely or frequently. Athletes need more sleep than regular people because of the amount of physical stress that may be involved in their training sessions. When you don't get enough sleep, you will find yourself feeling tired and fatigued when engaging in physical activities like sports or exercise. So, it is important to make sure you get enough sleep after training.
Don’t Skip the Shower.
You might be in a hurry to get home, but it’s important to shower off sweat as soon as possible after exercise. If you don’t, bacteria can accumulate on your skin, which can lead to body acne breakouts.
The sooner you shower after working out, the better. Sweat and bacteria can build up in your pores, which could lead to skin irritation and acne breakouts. If it’s not possible to shower immediately after exercising, at least wipe down with a towel or body wipe, suggests Dr. Jessica Krant, board-certified dermatologist and founder of Art of Dermatology in New York City and assistant clinical professor at SUNY Downstate Medical Center.
It’s also important to change out of sweaty clothes right away as this is another way for bacteria to breed.
In the end, you want to make sure that your weight bench is sturdy enough for you to work out safely. If you do this, and your fitness goals are short-term rather than long-term, then it's best to buy a Flybird weight bench for those kinds of workouts.