Most people are finicky when it comes to workout routines, exercises, strictly sticking to the reps, form, intensity and the likes. Comparatively, only a few are truly particular about a systematic post-workout routine. But what you do afterward is also as important as what you do during an exercise session, say experts.
A systematic post-workout regimen can enhance the effectiveness of the original workout, minimise exhaustion, help in recovery and keep injuries and burnout away.
According to Nelson Paes, a fitness trainer and a professional Mixed Martial Arts (MMA) fighter from Goa, there is no one perfect post-workout routine that fits all. It varies from person to person depending on factors such as the type, time, purpose and intensity of the workout.
Nonetheless, there are a few common exercises or activities that can be incorporated into any post-workout routine.
1. Cooling down the body and mind
It is vital to cool down after exercise to enhance blood flow throughout the body, lower the heart rate, slow your breathing and progressively lower the body temperature.
“Most people tend to skip the cooldown part,” says Pranav Jadhav, an Australian Strength & Conditioning Association (ASCA) Level 2 strength and conditioning coach from Mumbai.
“One should allow at least five to fifteen minutes for the body to cool down to return to normal. Stretching and breathing exercises are commonly incorporated into post-workout routines. Stretching should be passive. One can stretch passively by remaining in the same position for a predetermined time. For example, if you have done a good lower body session, you would stretch your quadriceps and hamstrings and hold that stretch for 15 to 30 seconds.”
Paes adds, “Deep breathing exercises calms your body and improves cognitive thinking. It would cool down the cognitive side of your brain.”
2. Post-workout water consumption
Hydration is crucial in workouts since water is necessary to control the body temperature, support muscular actions and maintain blood volume throughout the exercise. However, it is not wise to drink excess water during or right after a workout.
“You should hydrate constantly by sipping water throughout the workout,” says Paes. “Drinking a lot of water in between workouts has adverse impacts including a dip in electrolyte balance [which can be dangerous]. One can only drink a glass of water once the workout is over and the heart rate has returned to normal, which occurs after cooling down. I also advise being seated when drinking.”
3. Reward your muscles with protein
Muscle damage occurs during exercise, despite the precautions employed. Protein aids in building new muscles and speeding up recovery.
It is advisable to have vitamin C before taking protein (be it in meat, eggs or plant-based proteins). Having an orange is a great idea. “Because protein is well absorbed by the body when having vitamins before intake,” explains Paes.
4. A plate of healthy meal
A nutritious meal within 30 minutes after working out improves the body’s nutrient uptake. “It is the time when the body absorbs maximum nutrition, unlike any other time of the day, when it may only take a certain percentage of the food a person consumes,” says Paes.
Jadhav adds, “A protein and carbohydrate-rich meal are recommended to consume after exercise for maximum results. It is the best way to stay away from fat since the absorption rate of protein reduces when you consume fat.”
5. Contrast shower post workout
Post-workout shower has a role in recovery beyond the obvious hygiene aspect, especially if a contrast shower is used.
“It is healthy to take a shower after a workout as people share the same space and equipment while working out in a gym or similar spaces. Secondly, the salt and sugar that your body expels during exercise causes the body to lose its natural moisture,” says Paes.
Taking a contrast shower after the workout enhances the blood circulation in the body, says Jadhav.
“A contrast shower is when we change the temperature of water from hot to cold and repeat the same. It cycles between periods of hot and cold water,” he adds.
Contrast showers combine the effects of vasoconstriction (narrowing of blood vessels caused by tiny muscles in their walls) and vasodilation (the widening of blood vessels because of the blood vessel’s muscular walls relaxing).
