Having a regular exercise routine is the best way to stay in shape. This is especially true if you enjoy the workout that you have chosen.
With the blood flowing and the adrenaline pumping, it can often feel like you are unstoppable in the post-workout period. While exercise is great, your body will experience some effects that can make relaxation difficult.
It is perfectly normal to struggle with this phenomenon. Every athlete goes through this, so you will find enough advice out there to help you come down after vigorous exercise.
Read on to find out how you can create a relaxing post-workout routine.
- Stretching
The first thing that you must do once your workout ends is to slowly release your muscles from their active state.
Your body produces something called lactic acid as you exercise. This acid is fundamental for improving your concentration and giving your body the fuel it needs to work.
However, this lactic acid doesn’t just disappear once you stop working out. It can stick around in your muscles for long periods of time and is the main cause of cramps or aches.
Don’t let this fact deter you from exercising though. You can remove it by carefully stretching every muscle that you have used.
A build-up of lactic acid can cause pains and sores, making it less likely that you will want to work out again.
What’s more, stretching can strengthen your body and improve flexibility. Try to avoid coming to an abrupt stop in your exercise routine.
Instead, try to factor the time to stretch into your regime. It should only take you a further ten minutes depending on how rigorously you exercise.
- Cold Shower
Some people can stretch properly after their workout and still suffer from aches. There is no need to worry about this issue.
All it means is that your blood requires a bit more help to get to the muscles you have used. A lack of blood flow to the muscles can cause cramps, a painful side-effect of regular exercise.
Once you have finished stretching, hop into the shower and put it on a colder setting. The contact of the water on your skin should be enough to get your blood flowing in an effort to heat your body.
This process can also reduce the stress on your joints, a common issue for athletes. Plus, there is nothing more refreshing than having a shower wash away the sweat from your workout.
- Stay Hydrated
Your body uses a lot of elements during exercise. Anyone serious about their routine will know the importance of eating a well-balanced diet.
Balancing out your carbohydrate load will give you the energy you require: however, it is just as important to keep your fluid levels up.
Humans are 60% water, and you can lose up to one litre of this an hour when exercising.
You may not feel the effects immediately, but this loss of fluid can cause headaches, dry skin, and even stop you from sleeping properly.
Your body will thirst after exercise, so make sure that you start and end your workout equipped with something that will keep you hydrated.
Also, you should avoid substances like fizzy drinks, coffee, and alcohol as these will only serve to dehydrate you more.
You don’t have to cut them out of your diet completely, but try to wait a few hours before you indulge in these treats.
Water is the best solution for those who want to exercise, so make sure that you are getting enough.
- Take Supplements
As you probably know by now, a huge part of your post-workout routine is replacing the substances that you have lost while exercising.
It is important that you replace these as soon as you can after the fact to reduce the effects of their absence. Every person is different, which means their vitamin and chemical levels are going to vary.
It is important to take the right supplements for you, so try to research any possible side effects that you are experiencing to find out what key things are lacking in your body.
However, not every ache or twinge you have is a result of a loss. Sometimes, you need to give your body an extra hand to get back to normal.
In this instance, you may want to buy CBD balm. This solution from NaturallyCBD can be applied to sore areas to reduce the negative effects of your workout.
Furthermore, vitamin and protein shakes can reduce tiredness and boost energy levels.
Whatever your body needs, make sure that you have it to hand immediately during your post-workout routine. Time is of the essence in situations like this.
- Breathing Exercises
An overabundance of adrenaline pumping through your system is a common occurrence for most athletes.
This adrenaline is needed to give your muscles the juice required to deal with vigorous activity.
It is a vital part of the fight or flight response, but too much adrenaline left in the system can be bad for you in the long run.
Stretching properly is a great way to signal to your body that this extra adrenaline is no longer needed; however, some of the excesses may stick around.
This chemical can make it difficult to relax properly and keep you on edge for no reason. Instead of worrying about this process, you should try to take time away from your exercise environment and focus on your breathing.
Getting back into a regular breathing pattern can de-stress your body. Take long, deep breaths in through the nose and out through the mouth.
Stay focused on the relaxation process and you should be ready to re-engage with another activity.
What’s more, this extra cool-down period will allow any supplements you take the time to take effect.
- Get Some Sleep
Our body changes over time. This change does not happen automatically and only occurs in a state of deep relaxation. In other words, you will only get the full benefit of your workout regime with a proper night’s sleep.
The human sleep pattern consists of three stages. You will first go into a light sleep, then drift into R.E.M (rapid eye movement) sleep, and then enter back into light sleep before you are ready to wake up.
Your body gets the full effect of a night’s rest during the R.E.M period. This is where your muscles can repair themselves, your body strengthens itself and your mind gets to relax.
A night of healthy sleep is the reason you should do all of the steps listed above. A full 7-10 hours’ sleep is crucial, and the lasting effects of your regime could disturb this pattern.
Follow the steps above to get the full benefit from your workout. Then, you can wake up re-energised and motivated to continue toward your fitness goals.
Your post-workout routine is just as important as the exercise itself. Skipping any of the steps above could have a profound effect on your ability to stay fit, so make sure that you take care of yourself.
Life is busy, which means that you do not have the time to deal with aches and pains. Give this post-workout routine a try to watch these ailments disappear.