Five Things You Should do After a Tough Workout

 

 

A tough workout can improve health and build strong muscles and bones. These types of workouts also take a toll on the body in the hours afterward. People can experience pain, swelling and even cramps afterwards. Fortunately, there are ways to prevent these negative effects. Five things should be done in the hours after a tough workout.

 

Stretch and Move

One of the first things to do is stretch and move gently. Stretching allows the body and the muscles to readjust to normal activity levels. Instantly moving into a state of rest can actually jar the muscles and increase soreness. Five to ten minutes of simple stretching followed by five to ten minutes of light activity like walking will reduce soreness and inflammation.

 

Eat and Drink Water

The muscles are damaged during a tough workout. The body needs nutrients like glycol in order to repair this damage and build new muscle tissue. It is important to eat a meal containing high amounts of protein and complex carbohydrates. These are essential for building muscle mass. Drinking water will replenish the moisture lost through sweating and exertion. Water also improves the metabolism so the body can remove lactic acid and other substances that cause muscle pain.

 

Avoid Strenuous Activities

The body needs to relax for at least one to four hours after a tough workout. This relaxation period should involve no strenuous activities. Lifting heavy items or pushing the body could turn normal tears in the muscle tissue into more serious injuries. The hours after a hard workout should involve mostly sitting, breathing and relaxing in a comfortable place.

 

Relax In a Hot Tub

A hot tub has a number of therapeutic benefits for anyone who just completed a tough workout. The heat from water will relieve inflammation and aching muscles. The different types of hot tub jets will soothe muscles and take away pain in the joints and back. A hot tub also increases blood circulation in the body. This allows more oxygen to reach muscles and organs so the body heals more quickly. It can help to visit a hot tub several times in the hours after a workout.

 

Nap for an Hour or More

After stretching and relaxing, it will help to take a nap for an hour or more. Sleeping comfortably releases important hormones into the body. These hormones accelerate the rebuilding of muscle and bone tissue. A simple nap can reduce pain and swelling. It also shortens the overall recovery time.

 

Categories: body, Hot Tub, muscle tissue, muscles, nbsp, strenuous, strenuous activities, stretch, tough, tough workout, Workout, workout nbsp

Cool-Down, Fuel Up, Cleanse: Your Post-Workout Skincare

There’s no denying the benefits exercise has to your overall wellbeing – but you still have to take special measures to look after your body following a workout. You cool-down, fuel up and massage those aching muscles, so why don’t you give your skin wellness the same care and attention? According to anti-ageing wellness expert Anvi Mehta, ‘Regular workouts regulate the body functioning and stimulate the body processes. There is a lot of sweating, and release of body toxins. This helps to open the skin pores and rejuvenate skin cells. Post workout care generally is done to cool down the body. The post workout care should contribute to skin care and nourishment as well.’ But how do you do it? Let’s look at a few tips to help you look after your skin following a workout.

 

1. Avoid the Sun: ‘Our skin pores are open after a gym workout,’ Mehta explains. ‘Avoid going directly in the sun after a workout session is over. The sun rays can cause harm to your skin. Your skin may get tanned by direct exposure to sunlight. For a post workout care, the first thing you do is cover your face with a scarf when you are out in the sun immediately after a workout. You can also use a sun block cream or lotion, but it does not protect the skin as much as covering your face would do.’

 

2. Cleanse, Cleanse, Cleanse: Mehta points out, ‘When working out you sweat a lot. You are sweaty and sticky from top to toe after working out. A post workout care you must diligently follow is have a shower after cooling or relaxing yourself. The sweat can make you uncomfortable and it becomes a dwelling place for bacteria, viruses, dust and dirt. Therefore, clean yourself after a workout. Do not be harsh on your skin, use mild shower gels and a soft loofah to clean yourself.’

 

3. Re-Hydrate: ‘Your body is drained out of water after a workout,’ warns Mehta. ‘You must re-hydrate your skin and body after a workout session. Drink a lot of water to hydrate your body. Also, use a lot of moisturiser on your skin after a shower. Your skin needs moisture to become supple and soft again. Use a moisturiser of a good company for this purpose. Do not use a moisturiser unless you have had a shower. Sweaty skin should not be layered with a cream. Use this tip for skin care after workout.’

 

4. Be Hygienic: Mehta warns, ‘If you opt for a gym washroom for a shower, be careful of the towels and cleansing products you use. Do not use towels already used by someone. The sweat of other people can cause acne on your skin. You must use clean and washed towels to clean your body off from the sweat. Cleaning your skin should be hygienic. This is a must-follow tip for skin care after workout. Also, avoid wearing gym clothes after washing yourself clean. Gym clothes will be sweaty and grimy, they may cause acne and other skin related problems.’

 

5. Avoid Contamination: ‘Everybody in the gym sweats because of the exercises they are doing,’ says Mehta. ‘After a workout, avoid touching anybody else who is still working out. Coming in contact with other people’s sweat may also cause skin acne, pimples and other related problems. After a workout, avoid coming in contact with other people, their sweat filled clothes, towels, etc. This is an important post workout tip for skin care after a workout. When you are in a gym you must be careful with your skin.’

Categories: cleanse cleanse, gym clothes, hydrate, Post-Workout, related problems, skin care, Sun Exposure, workout avoid, workout care, workout nbsp, workout session