5 Steps to Follow After an Intense Workout

There is nothing quite like the feeling that comes from a great workout. What you do in the hours immediately following a hard workout can have a profound effect on how you recover and how much you get out of the next sweat session. Here are five proven steps to follow after you complete an intense workout.

Cooldown

It is important to give your body time to cool down after a particularly hard workout. Immediately following an intense exercise session, your heart rate is elevated, your body temperature soars higher, and your blood vessels become dilated. If you simply stop your workout suddenly, you run the risk of passing out or feeling nauseous as all these body functions quickly return to normal.

Instead, you want to slowly return to your resting state. How you decide to cool down largely depends on the type of workout that you just finished. After a hard run, gradually slow your speed to a jog and then a walk. If you did a strength-training workout, a few minutes of stretching will serve as an effective cooldown for your body.

Replace Lost Fluids

All of that sweat that you just released needs to be replaced immediately after your workout. You should target drinking at least 10 ounces of water after an intense exercise session. This is in addition to the water that you had taken in before and during the workout.

If you do not take the time to replenish your water stores, you run the risk of dehydration. Signs of dehydration include muscle cramps, nausea, and lightheadedness. If you feel any of these symptoms after exercise, it is vital that you hydrate immediately. You may want to consider replenishing with beverages that contain electrolytes if you know that you lost a significant amount of water during an exercise session.

Refuel

It is not unusual for your muscles to become depleted of glycogen and other carbohydrates after a long workout. Because they have been depleted of these critical elements needed to power a workout, these muscles are ready to absorb more nutrients, making it a perfect opportunity to refuel and give your body what it needs.

It is a good idea to choose a snack that is rich in the types of carbohydrates that digest quickly along with an item that is high in protein. For the best refueling strategy, aim to eat something with a 2:1 ratio of carbs to protein. This combination will work together to replace lost energy stores while also helping to jumpstart muscle recovery.

Address Soreness

It is not surprising if you find yourself dealing with muscle soreness after a tough workout. While extreme pain is never a good sign, a little bit of muscle fatigue is a normal result of a hard workout session.

The good news is that you are not powerless in treating this residual soreness. In addition to following a solid stretching routine post-workout, there are also products that you can try to relieve the soreness. For example, a targeted pain relief spray will help to alleviate these normal symptoms of muscle soreness. You can also consider the use of ice to help to reduce inflammation. Many exercise enthusiasts also find success through the use of over-the-counter pain medication such as ibuprofen.

Indulge in Self-Care

You deserve to indulge in a bit of self-care after an intense workout session. Do not feel guilty if you want to take a long nap or lay on the couch and binge-watch your favorite television show. This is actually good for your body as it will help to speed the recovery process.

Other good ideas for self-care include a massage to treat those sore muscles or a relaxing bubble bath. How you choose to treat yourself depends on your personal needs and preferences. The goal is to give your body time to recover fully so that you can hit the ground running again soon.

How you choose to spend your time in the minutes and hours after your intense workout session will directly affect how you perform the next time you exercise. These five steps will go a long way in helping you to reach all of your health and fitness goals.