What’s your post workout routine?
Just finished a workout? Well done! To maximise your health and fitness efforts, reduce injury and muscle soreness, and make sure you don’t undo the hard work you just did, here’s some things to keep in mind as part of a post workout plan to reap the full rewards from your training:
Stretch - I see all too often, people skipping stretches, without thinking about the impact it has on the body. To avoid injury and to help your muscles and joints to relax and recover, it’s imperative that you stretch. You don’t need to spend ages stretching, or go and do a yoga class as part of your post workout cooldown. Post workout, choose 3 to 5 stretches to help the body and the muscle groups you just worked, to relax and unwind. Aim to hold each stretch for 30-40 seconds and don’t forget to breathe! Stretch to where you feel uncomfortable, but that it’s not painful. Here’s a short lower body stretch and mobility video I posted recently to help get you started!
I also recommend using a foam roller if you can to help boost recovery. Foam rollers help give you a deeper stretch. I foam roll after most leg sessions, as it helps me isolate different muscles (quads or hamstrings or glutes for example) for a deeper, more targeted stretch.
Hydrate – Help your body and muscles to recover, by sipping plenty of water. When you sweat, you lose fluids, so it’s important to replace liquids lost, by staying hydrated. Aim for 2.5 litres each day, and feel free to sip more on days you exercise. Dehydration can cause the muscles to cramp, so it’s advisable to stay thoroughly hydrated throughout the day. Water will help lubricate the muscles and joints, which will support your overall health and performance. How do you know if you’re drinking enough? I tell my clients to do the ‘wee test’! Your urine should be light or pale yellow. If you notice that it is a dark yellow colour, you can assume you need to drink more water! Post workout, I aim to sip up to half a litre of water within a couple of hours, and then more consistently throughout the rest of the day.
Eat – I say this to my clients often – you cannot out-train a bad diet! I see people undo a lot of their training, through poor diets. Specifically, not eating sufficient macronutrients (carbohydrates, protein & healthy fats.) Protein is imperative to help the body to recover and grow. Some people have a misconception that protein is just needed for bodybuilders. This is false. We all need protein, whatever our fitness goals. Protein is responsible for building and repairing body tissue, which is necessary for anyone trying to lose weight and who may be exercising frequently. Protein also dulls hunger, so you’re less likely to reach for those sugary unnecessary snacks between meals. Post workout, I’d recommend consuming about 20-30g protein (1 salmon fillet for example, or 3-4 eggs, or 1 scoop of a protein supplement or powder) within 1-2 hours after you finish, alongside a portion of carbohydrates (roughly a fistful!) with lots of nutritious vegetables to level out your energy levels.
Track your progress – Depending on your fitness goals, you may find it helpful and insightful, to track your progress. For example, note down running times or distances achieved. If you lifted weights, note down what weight you got to so you can build on it next time. If you completed some functional fitness moves, like push ups as an example, how many did you do? If you were pushing yourself to finish a high intensity interval session, write down how many reps you managed to do in a set time. Tracking helps keep you motivated, it keeps you focused and accountable, and can also be incredibly rewarding when you set achievements as a benchmark to build off of. If you are partnering with a coach, be sure to set clear goals in advance and track your performance to see how you are progressing. Post workout, I recommend making notes to track your workout progress (in a diary or your phone) so you don’t forget! Be sure to make a note of how well you ate, hydrated and slept before your workout. These insights might help you identify a pattern.
Everybody is different, so post workout routines should be adapted based on your age, level, lifestyle and body! It’s normal to experience muscle soreness or cramps after a workout for 72 hours or more, especially if you’re new to exercise, lifting weights, or trying new movements. Talk to your coach about ways you can lessen the effects of DOMS. (Delayed Onset Muscle Soreness.)
If you need any help on how to improve your post workout routine, get in touch, I’d be happy to help you.
