Post-workout pointers
to aid recovery
Exercise enthusiasts know that an effective workout does not end
with your last rep or fi nal second on the treadmill. What you do
upon fi nishing a workout can go a long way toward aiding your re-
covery and making your exercise routine that much more effective.
During a workout, muscle and tissue can suffer some damage, and
what men and women do after such workouts can determine wheth-
er their muscles recover in time for the next workout or they strug-
gle to rebuild. The following are a handful of post-workout activities
for athletes looking for safe ways to aid their body’s recovery.
• Stretch. Stretching after a workout aids muscle recovery. During
a lengthy strength training workout, muscles contract quite often,
leaving them in a shortened state at the end of your workout. If
these muscles are not stretched once you complete your workout,
you may suffer from stiffness and soreness later in the day or the
following morning. Stretching helps the muscles return to their nor-
mal size, reducing the likelihood that you will suffer from stiffness
and soreness while simultaneously kickstarting the body’s recovery
process.
• Rehydrate your body. Many people lose a considerable amount of
fl uid while exercising. Rehydrate the body with water after a work-
out so you do not suffer from symptoms of dehydration, which can
include heart palpitations, muscle cramps and nausea. Avoid caf-
feinated beverages, including coffee and soda, after a workout, as
caffeine promotes fl uid loss.
• Eat soon after working out. Eating high-quality protein soon after
a workout aids muscle recovery and growth. A protein shake, some
peanut butter spread on a brown rice cake or some low-fat yogurt
can provide a potent helping of protein that helps the body recover
and restore itself for your next workout.
• Take time to rest between workouts. No matter how much energy
you have after a workout, keep in mind that your body needs time
to rest and recover. Muscles typically need one to two full days to
recover after a workout, which is why trainers and other exercise
professionals advise against working the same muscle group two
days in a row or twice in three days. Rest is a part of your body’s
recovery process, so give your body at least 24 hours between work-
outs before you get back to working out.
• Get adequate sleep. As noted, muscle and tissue may suffer from
slight tears during strength training exercises. However, when you
sleep your immune system goes to work repairing the body, includ-
ing those small muscle and tissue tears that may have occurred
during your workout. Inadequate sleep does not give your body the
time it needs to recover, and that can affect both your energy levels
and the progress you make in the gym.
Workouts might be the focus of your fi tness routine, but your post-
workout behavior can go a long way toward determining the effec-
tiveness of those workouts.
SOUTH LANE
COUNTY
FIRE & RESCUE
The Only Emergency Medical
Transport Service
in South Lane County
Community Public Education:
• CPR/AED
• Heart Attack React
• Fall Prevention • Stroke Prevention
• Fire Prevention • Fire Extinguishers
• Fire-Med Membership
Call 541-942-4493 for information
FOR EMERGENCY DIAL 911
Serving South Lane County.
2016 Health & Wellness
5