Contents:
- Medical Video: 5 Things you should do after your workout - Post Training Todos - Important Tips
- What must be done after exercise?
- 1. Cooling (stretching muscles)
- 2. Bathe and change clothes
- 3. Drink water
- 4. Fill the stomach
Medical Video: 5 Things you should do after your workout - Post Training Todos - Important Tips
Preparation before exercise is very important. However, rituals are sorted out after the sport is equally important. Do not until after exercising hard you immediately change clothes and go to the office or look for food. There are several important things that must be done so that your exercise produces effective results and the body avoids injury. Check out the full information below.
What must be done after exercise?
1. Cooling (stretching muscles)
If before you start sports you don't forget to warm up, then after exercising you are also required to do cooling, aka stretching muscles. Cooling is best done immediately as long as your muscles are still quite hot.
According to a sports medicine expert from the Hospital for Special Surgery in the United States, Dr. Jordan D. Metzl, your muscles take about forty minutes to become more relaxed. When it starts to cool, your muscles will contract (tighten). If at that time you just relax it, you are at risk of experiencing a muscle injury such as sprains. So, make sure you stretch before the muscles cool and contract.
Furthermore, Dr. Jordan Metzl recommends stretching the muscles for at least ten minutes. You can do a simple stretch for five minutes, followed by stretching with foam rolling.
2. Bathe and change clothes
Do not linger in your sports clothes that are wet with sweat. Immediately change your clothes and underwear if you are finished exercising. Because the clothes are moist because of sweat will be an ideal place for fungi, bacteria, and germs to breed. You also become more susceptible to skin infections and spotty. Seorang skin specialist, dr. Neal Schultz, recommends that you immediately change clothes no later than half an hour after exercise to prevent the growth of fungi, bacteria, or germs.
However, it would be better if you had a chance to take a shower first. Try to take a shower with cool water, not warm or hot water. The reason is, cold water can help relieve inflammation and speed recovery after exercise.
3. Drink water
To replace the fluid lost during your exercise, don't forget to drink enough water. During exercise your heart also works much harder and needs more oxygen. So you must immediately fill your oxygen intake again through drinking water.
No need to drink plenty of water immediately after exercise. You may drink slowly gradually. Because, drinking too much water and too fast is also risky. For example, drink a glass of water first before stretching the muscles, a glass after stretching, and one last glass after you take a shower or change clothes.
4. Fill the stomach
Filling the stomach after exercise is something that is often overlooked, either because it's busy or because it's not hungry. In fact, eating after practicing is important to repair and rebuild the muscles that were already working hard.
About half an hour after exercising, your body needs enough carbohydrate and protein intake to restore the muscles. So, now it is a good moment because the nutrition intake will be immediately processed to build muscle, not just stored as fat reserves.
So, choose a menu of protein-rich foods such as chicken, eggs, oatmeal, fish, yogurt, milk, and cheese.
