Orlando, Fla. (Ivanhoe Newswire) — You stretch, you sweat, you push your limits — and finishing a workout feels great. But what happens next matters even more. From cooling down safely to what not to grab after the gym, the post-workout habits that can either help your body heal or put your health at risk.
You’ve pushed, pulled, and powered through your workout. But what comes next can make a big difference. A smart recovery routine can boost strength, prevent injuries, and keep your heart healthy.
“Muscles don’t get built during the workout. Muscles get built after the workout,” said Steffen Brandt, Fitness Trainer, Owner of Body Street Winter Park.
Step one: do cool down. Let your heart rate gradually return to normal. This will prevent soreness, injuries, and dizziness after a workout. But don’t use a massage gun on your neck. Some experts warn that, in rare cases, the strong vibrations can damage arteries and cause a stroke. Instead, use massage guns only on large muscle groups like your arms, legs, or back.
Do stay hydrated! The CDC recommends drinking at least 16 ounces of water or electrolyte fluids like tea, low-sugar sports drinks, or coconut water right after your workout. But don’t sip on alcohol.
“As soon as your body is digesting that alcohol and trying to get this toxin out of your body, it does not recover your muscles,” explained Brandt.
Do refuel with a light, healthy snack — something that combines protein and carbohydrates within 45 minutes but skip processed junk food. And do take rest days!
“If you did an arm workout, biceps and triceps workout, on Monday, you want to make sure that you give these muscles two to three days recovery time after this workout, don’t overtrain,” said Brandt.
And should you stretch before or after your work out? According to the Cleveland Clinic, the best approach is to incorporate dynamic movements and light static stretches before your workout to warm up your muscles, and then follow with longer static stretches after your workout while your muscles are still warm to improve flexibility and reduce injury risk.
Contributors to this news report include: Julie Marks, Producer; Bob Walko, Editor.
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Sources:
https://www.healthline.com/health/exercise-fitness/what-to-do-after-working-out#general-tips
https://www.healthline.com/health/exercise-fitness/what-to-do-after-working-out#general-tips
https://health.clevelandclinic.org/stretch-before-or-after-workout
