6 POST-WORKOUT MISTAKES TO AVOID!
You have just finished a rather intense workout: you can be proud of yourself! But just exercising isn’t the only thing that matters. What you do after your workout is also very important, as it is the key to good recovery and also to building muscle.
In this article, discover the 6 post-workout mistakes to avoid:
1. FORGET TO HYDRATE
Without realizing it, many people suffer from chronic dehydration because they forget to hydrate regularly . Your body needs about 30 to 35 ml of water per kg of body weight per day, plus 500 to 1000 ml per hour of exercise. It is especially important to hydrate yourself well after training to compensate for the loss of water and mineral salts.
2. DO NOT EAT AFTER TRAINING
Are you one of those people who cannot eat after exercising? Or are you trying to cut calories to lose weight? Whatever the reason, not eating after a workout is a big mistake. Because your energy reserves are depleted and your body needs fuel at this time to recover and gain muscle mass .
At least try to have a small snack about 30 minutes after exercise. The ideal is to combine proteins and carbohydrates. How about a vegan protein shake (no protein powder!) Or baked sweet potatoes ?
3. FORGET TO STRETCH
Warming up and stretching are two absolutely essential parts of training. Your muscles work much more efficiently if you prepare them for the effort, and regenerate faster if you stretch them carefully after your workout is finished.
4. DO NOT TIDY UP YOUR TRAINING SPACE
Be sure to tidy up your workout space after your session is over, whether in the gym or in your living room. Getting tripped up in a dumbbell that hangs on the floor can hurt a lot! At the gym, it’s even more important to be tidy. After weight training or lifting weights, remember to clean / disinfect the equipment you just used, and put the dumbbells and weights back in their place. There is nothing more annoying than having to remove and put away the weights of the previous person.
5. DO NOTHING MORE FOR THE DAY
Even if you train regularly, try to stay active on a daily basis: take the stairs, get up every hour from your desk and go get yourself a glass of water. Take a short walk on your lunch break or just take a short walk to talk to your coworkers in the next room, instead of emailing them. All these small daily movements are called by specialists “energy expenditure without exercise by thermogenesis” or NEAT in English (non-exercise activity thermogenesis). They are very important because when combined with your workout routine they will allow you to continue to burn calories and boost your metabolism.
6. FORGET TO RECORD YOUR SESSION OR TO PUBLISH IT
The best way to track and analyze your progress is to record all the important data from your workout. And who knows, by sharing your sessions with your friends through the adidas Running or adidas Training apps , you could become an inspiration to them and maybe even succeed in motivating a few to join you!
There you go, now you know what are the 6 post-workout mistakes to avoid. The human body is truly amazing and you can truly achieve incredible results if you take care of it and provide it with everything it needs.