What we do for a post workout routine will greatly affect our results as well
tho. Many of us jump into our cars after the workout and go home and forget
about the rest of the fitness equation! Below are a few extra steps to add into
your post workout routine to enhance the benefits of your workout.
Cool Down
After your last rep or mile, its always good to cool down. Working out and stopping suddenly is like driving a car 100 miles per hour and then slamming on the brakes! Cool downs are something as simple as slowing the pace of your bike ride, walking after a jog or crossfit challenge, or doing a few reps with lightweight. This will allow your core body temperature to return close to normal, decrease your heart rate and allow the blood and oxygen to circulate throughout your body preventing blood from pooling in the large muscles such as the legs. This will help prevent dizziness and cramps.
Stretch
I'm guilty of not stretching. I probably have the tightest hamstrings in the world! Stretching helps to lengthen the muscles which are contracted and thus shortened. Not only does stretching increase flexibility but it also relaxes the muscles, helps increase circulation of blood which carries oxygen and nutrients to the muscles and joints and flushes lactic acid and other waste products which in turn helps minimize Delayed Onset Muscle Soreness (DOMS). Stretching post workout is ideal because the muscles have a greater range of motion when they are warm and are less likely to pull or injure joints and ligaments.
Drink Water
I've written about the miraculous powers of water in the past. Post workout hydration is important. Water is needed to ensure cellular functions are effectively processed. Proper hydration will minimize cramps, flush waste products and allow nutrients to be better absorbed. By drinking water post workout you will also minimize the post workout munchies some of us get.
Refuel
I have spoke about the "window of opportunity" in the past. Old school bodybuilders recognized the importance of post workout nutrition years ago and started taking protein shakes immediately after their workout. There is generally a 45 minute window of opportunity to maximize the nutrient efficiency of a post workout meal. While working out we deplete muscle glycogen and blood glucose levels (carbs in the muscle and blood used for fuel). We also create muscle tears and trauma to our muscles (This is a good thing). A quick post workout nutrient intake will be absorbed more readily and efficiently. Generally a meal higher in protein and moderate carbs is ideal. Many post
workout shakes contain high protein moderate carbs to rebuild muscle tissue and
replace fuel levels needed to refuel and process the proteins. Protein provides
the amino acid building blocks to build and repair damaged muscle and tissue.
A tuna on multi grain sandwhich, chicken or turkey breast with brown rice or
vegetable or as previously mentioned post workout shake are ideal.
So next time you set the dumbbells down, hop of the bike or treadmill add these
extra components to your post workout routine and maximize your efforts in the
gym.