“One needs to take care of oneself after every work-out day by following post work-out regimen. The following six must dos after your work-out boosts your energy level and balances your body. It also prevents injury and soreness”
- COOL DOWN: Cool down exercises is a necessary step after strenuous forms of exercise that increase your heart rate and place heavy strain on your muscles, to help prevent muscle soreness and improve recovery. Cool down exercise should focus on gradually reducing the pace of exercise (like slow jog, walk) to bring your body to a pre-workout state, to allow the blood to circulate throughout your body and supply nutrients and oxygen to your muscles and cells, and assists in the growth and repair of muscles.
- FOAM ROLL: Use a foam roll (self myofascial release) to release your muscles post workout. This reduces the chances of injury by relieving the muscle tension and increasing the blood flow. Hence decreases the recovery time.
- STRETCH: After doing a foam roll myofascial release, perform static stretches for the required muscle group, to maintain the proper length of the muscle (flexibility) and hence maintaining range of motion and preventing pain.
- TRACK: Set a benchmark or goal for your workout. Keep a track or record, because recording your workouts is paramount to make sure that you are improving over time, optimising your recovery, and adapting your plan to your specific needs and working on the right track.
- FUEL UP: If you have had a particularly tough workout, try to eat a “recovery” meal as soon as possible. Exercise puts stress on your muscles, joints, and bones, and your body use the nutrients during workouts; so post-exercise foods are all about putting back what you’ve lost, and providing the raw materials needed for repair and healing. Consult your sports nutritionist for your specific meal.
- REHYDRATE: During exercise, sweating maintains the optimal body temperature by releasing the heat. Thus sweat production results in fluid loss from the body. Replenish this fluid loss with ample amount of water. You can also consume sports drink which contains added electrolytes. Alcohol is not a suitable fluid to choose immediately after exercise, as it will impair vital recovery processes, and may impair the ability to rehydrate effectively.
Contribution by – Gargi Naha