What to Do Immediately After a Workout
Professional cheerleading is not an easy career. You need to be physically fit and mentally prepared to execute dance routines correctly. That's why aspiring and current pro cheerleaders follow a regular workout routine. But sometimes, we forget that what we do right after exercise can also impact our fitness progress.
If you want to get the full effect of your workout, you should have a post-workout routine that allows your body to properly recover and get energized. Here are 4 things to do immediately after exercise.
1. Cool down
During a rigorous exercise, your blood vessels widen, and your temperature rises. Letting your body cool down is crucial to prevent injury and ease any delayed onset muscle soreness. It also helps prevent unpleasant side effects such as lightheadedness or vertigo.
The most common cool-down exercise is stretching because you don't need any tools to. Stretching also helps relax your muscles and promote flexibility. If you're taking a run, slow down and walk for a few minutes.
2. Hydrate
As your body temperature rises during exercise, your body tries to return to its original temperature by sweating. And when you sweat, more fluid is lost from your body, making you dehydrated.
Drinking water or electrolytes is essential to replenish the fluid that you lose when you sweat. That way, you'll feel refreshed and maintain your normal body function. Water is the best drink before, during, and after exercise. You can also take sports drinks, but they can be high in sugar or contain unnecessary calories. It's best to consume these sports drinks, especially during long and intense workouts.
3. Fuel up for recovery
Make sure you eat within two hours after your workout to optimize recovery and help reduce muscle soreness. Some people are afraid to eat after exercise because they think it's counterproductive, but really, it's not. Eating nutritious food with enough calories will help replenish and rebuild your muscles.
But of course, don't overeat or consume junk foods as they can cause stomach aches and it will negate the effects of your workout. Instead, eat healthy meals or snacks rich in protein and carbohydrates, such as salad or protein shakes.
4. Take a shower and change your clothes
You might be tempted to just quickly wipe your body after a workout, especially when you have a class or training. However, if you stay in your workout clothes, all that sweat from your exercise can promote yeast or bacterial growth, which is the cause of irritations or skin infections.
It's better if you take a cool shower to remove all the dirt from your body. Taking a shower also helps relax your muscles and reduce the chances of soreness. If in case you can't wash your body, at least change your wet clothes and pat your body with a dry towel.
Conclusion
A post-workout routine is just as important as the workout itself. How you recover and refuel is one of the factors that will determine the success of your fitness plan. Consider preparing your clothes and snacks beforehand to save time, especially if you're in a hurry.
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