Introduction:
Doing a workout To achieve an attractive physique is essential, but you will get your desired body not only depend on a good workout; pre and post-workout care is equally vital to achieve your desired results and for maximum recovery.
In this article, we will explore some tips to follow post-workout, which will help you to achieve a better physique.
Post-Workout Tips For Better Recovery:
Cool Down and Stretch:
After an Extreme workout, it’s necessary to give space to your body to return to the resting phase. You should do light cardio exercises like walking and cycling to bring your heart rate to a standard level.
Add static stretching to improve your flexibility and reduce the risk of muscle tightness.
You must focus on big muscle groups, Holding each stretch for 20-30 seconds. It’s best to avoid overtraining, bouncing, and improper form during stretching.
Rehydrate:
While you are working out, Your water levels reduce through sweat from the body, which can cause dehydration. Refuel your body with essential fluids to function body properly.
You should drink at least 3 litres of water daily to replenish hydration levels. After an intense workout, you should drink electrolytes-rich drinks to reload essential minerals such as sodium, potassium, and magnesium.
Additionally, water is usually enough for regular workouts to reload the required fluids.
Prioritize Protein Intake:
Protein is an essential macronutrient to grow muscle size and for its recovery. Please ensure you consume the required amount of protein, Which can be around 25-30 grams, in your post-workout meal.
You can pick protein-rich foods or supplements such as whey protein, paneer, tofu, eggs, chicken etc. Choosing protein-rich meals in your post-workout will increase your muscle protein synthesis, which can accelerate your muscle growth.
Get Ample Rest:
Rest is an essential aspect of any fitness routine. Our body needs a chance to repair and grow itself, and that is only possible during your resting phase, so make sure you never compromise your sleep for anything.
At least aim for 6-7 hours of sound sleep to faster your recovery and allow your body to recharge itself for the next workout.
If your surroundings are not suitable for sound sleep, try to make a proper schedule for your bedtime regime and create a dark and cosy environment for better sleep.
Listen to Your Body:
If you want to develop your body, first make a habit of listening to your body and don’t overtrain your body because that can increase the risk of injury.
If you feel excessive muscle aches and tiredness or cannot lift the weight properly, then it is best to give some time to your body to recover.
Doing a workout when you are experiencing soreness or pain can lead to severe injury and slow your progress. Be kind to your body, understand its limitations, and design your workout accordingly.
Consider Active Recovery:
Adding light exercises on your rest days can enhance your recovery process. Simple workouts like walking, swimming, and yoga can increase blood circulation, improve flexibility, and reduce stress.
A light workout can also help remove waste products, reducing inflammation and faster recovery.
Conclusion:
I hope you now understand the importance of a post-workout routine; If you want to build a good physique, You have to follow these seven post-workout tips, which We discussed earlier; these tips will enhance your recovery, boost muscle growth, and strengthen you from the inside out.
Remember to bring down your heart rate to a standard level after a workout and stay hydrated throughout the day because, with the help of water, nutrients will easily travel and reach every muscle group, reduce muscle soreness and accelerate your recovery process.
