Sport

Mistakes to avoid after training

What are the most common post-workout mistakes? What can you do to recover faster? Check if you remember everything!

Published

2 years ago

November 25, 2021

Dominic Lyon

You need about 3 min. to read this post

Are you sure you’re not making any post-workout mistakes? It turns out that even people who exercise frequently and intensely tend to forget about important recovery issues. Read our article to make sure you’re not skipping anything!

Skipping Stretching

Every workout should start with a warm-up and end with a series of stretching exercises. Exercise makes muscles tense and stiff, and joints have limited mobility. Stretching is supposed to reduce muscle tension, prevent contractures, and simply relax us.

Skipping this important step leads not only to soreness or discomfort during daily activities, but also more serious injuries.

Disregarding the post-workout meal

An equally important element in muscle recovery is the so-called post-workout meal. Giving it up is a huge mistake, although it would seem to be the opposite, especially during a diet. You may not realize it, but the human body treats training as a stressful situation – so muscle-building proteins are broken down. A post-workout meal inhibits catabolism, speeds up recovery, improves the effects of exercise and helps build muscle mass.

Remember not to reward yourself with unhealthy snacks – reach for healthy foods that contain sugars and protein

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Giving up showers

The obvious reason to bathe after a workout is to wash off the sweat, and in turn, eliminate bad smells. But sometimes you just don’t have time for a shower or you just don’t feel like it and go straight to sleep. This is a mistake! Sweat on the body multiplies bacteria, causes itching and rashes. What’s more, a shower helps you calm down and recuperate your muscles. So don’t delay a visit to the bathroom.

Improper hydration

Drinking water during your workout is just as important as drinking it afterwards. So, don’t forget to provide yourself with the right amount of fluids while resting as well. By doing so, you will positively affect your vision, digestion, skin elasticity and blood circulation.

It is very important to refrain from consuming alcohol for at least two hours after exercising. High alcoholic drinks dehydrate the body, and besides, they contain a lot of calories.

Too little sleep

During sleep the human body not only recovers, but also gains muscle mass, produces hormones and burns fat. Therefore, having a late night or too little sleep (4-5 hours) has a very negative impact on your physical and mental well-being

What can you expect if you don’t rest long enough after training?

Lack of strength,
an increased craving for sweets,
fluctuations in appetite,
unsatisfactory diet results,
a disturbed metabolism.

To sum up, the moment you roll up your mat or leave the gym does not equal forgetting to train. To stay in shape, sculpt your body and feel healthy, you need to avoid the mistakes mentioned above. Then you will immediately notice a positive change in your well-being.

Main photo: Jonathan Borba/unsplash.com

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Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart