You’ve just finished a hard workout and you’re feeling that after-workout high. So what do you do next?
If you’re like most people, you just want to lie down and collapse on a couch. However, that is not what you should do and it could be causing issues. What you do post-workout is just as important as the training itself. Here are the top 5 workout mistakes that you are probably making:
1. Forgetting to Cool Down & Stretch
Just like you are supposed to take 5-10 minutes warming up before your workout, you should take the same amount of time for a cool down. When you exercise, your blood pressure and blood flow increase to meet the high demands you’re placing on your body. By ending your workout suddenly, you diminish your body’s needs for increased blood flow, which may cause blood pooling in the extremities. Which can result in fainting, dizziness, or nausea. Not only that but doing so may also cause delayed onset muscle soreness as blood pools in exhausted muscles. By doing a proper cool down you reduce your heart rate, limit muscle soreness, and stabilize blood circulation- all of which are key for comfortable and efficient training and recovery.
Also, stretching is an important part of any training. Stretching your muscles post-workout improves flexibility by breaking down lactic acid and speeding up your recovery. It also helps release tension and reduces muscle stiffness and soreness.
2. Eating Junk
Eating after a workout is always a great way to optimize your recovery. You should eat within 30 minutes of your workout. However, it is also important what you eat. Just because you worked out does not mean that you should consume lots of calories and eat whatever you want especially if you are trying to lose the extra pounds or maintain a healthy weight. Make sure to give your body what it needs, think yogurt, smoothies, sandwich, and a Promax Bar. Promax Bar’s have a 2:1 carbs to protein ratio to help keep energy levels high and encourage efficient muscle recovery and maximum gains following workouts or recreational athletic activities.
3. Not changing your clothing
A shower right after a workout is your best option but if you can’t do that you should at least change out of your workout clothes asap. Your workout clothes trap moisture and encourage the growth of germs, bacteria, fungus and yeast, which could invite a skin infection or cause breakouts.
If for some reason you can’t shower or you forget extra clothes, we suggest dampening a towel with water and patting your body, then pat with a dry towel to soak up as much moisture as possible. Also, wash your face to reduce breakouts.
4. Not Tracking Your Workout
Keeping tabs on your training helps you monitor your fitness progress. Also, you can’t improve on what’s not measured. In fact, if you can’t measure it, it does not exist. If you really want to see a major change in your body, you must track your progress. There are so many apps, fitness instruments that easily keep track of everything for you that this can be an easy adjustment.
5. Not eating enough protein
Protein is a very important part of our diet. It is a primary macronutrient of the food we eat and more importantly it is an essential macronutrient. It’s recommended that men consume 56 grams per day while women should be consuming 46 grams per day. Plus, if you’re working out more then you also need to up your protein intake. If your body is not getting enough protein it could lead to low energy, fatigue, hair loss, decreased strength and muscle mass, weakened immune system, bloating, declining bone healthy and slow recovery from exercise.
With Promax you can get 20g of protein in just one bar. Helping you get to your daily recommend amount faster! Protein is necessary for your health and fitness goals. Make sure you consume the recommended daily value especially after you work out.