Gym centers witness people coming inside leisurely and going out hurriedly. This is because, many individuals want to just get right out of the gym after a productive workout session to move on with the rest of the day. There are certain small things that can be done after your gym session to stay healthy and equip yourself for another productive workout the next day. It would be best for you, if you are doing most or all of these actions every time after your workout:
A proper warm up and cool down are essential during every workout session. You might feel obligated to run straight to the locker room after cardio. But that’s not a good idea and few minutes of light movements help you stay safe at the gym. Heart rates increase while exercising and cooling down helps bring heart rate to normal levels, prevents lightheadedness from blood pool in lower extremities and helps you feel at ease when you gradually decrease workout pace from moderate/intense exercise.
Shut Down the Workout App
Workout apps are useful in a way. They help us compare our workout productivity, improve speed and motivate us to work towards our goal. The downside of these apps is that, some apps are smart and stop automatically once you are done exercising while most apps don’t, and we must turn them off manually. If in case they run continuously, all the metrics get messed up. To avoid this, you can set a reminder for your workout sessions, for instance, your daily Zumba class or weekly fitness class.
Stretching is an integral post-workout routine and doing it when your muscles are warm can help you improve your posture, mobility and help the muscles to relax. Make it a ritual to stretch for a few minutes before heading out as this helps you to mentally relax before gearing up to face the real word problems.
This might sound surprising as you often don’t hear people advising you to wash your hands after a workout session. But, this can help your workout sessions proceed long-term regularly without any breaks due to illness. Sweat is an indispensable part of any gym and many people come and go every single hour in a gym. People sweat over gym equipment such as dumbbells, weight machines, kettlebells and bike handlebars. Ensure that you have a quick shower or thoroughly wash your hands and feet before heading out of the gym to prevent germs from spreading around. Hand washing is an art that needs to be done the right way to get rid of germs and to learn this art effectively, please visit the website www.firsteatright.com.
Don’t Mix Up Gym Shoes with Regular Ones
Avoid using the same shoes that you use for your outings to serve your gym purpose. Change to your normal ones before heading out of the gym and make it a habit to wear a designated pair of shoes at the gym only. This helps your new shoes to stay bright for a longer time and keeps the gym floors cleaner too.
Get a Water Refill
We drink water before and during workout as the water bottle is at arm’s reach. Once done with the workout, people forget about staying hydrated. It is better that you refill your bottle before leaving the gym as this can help you sip small mouthfuls of water throughout the day to avoid any dehydration.
Eat a Healthy Post-Workout Snack
Try consuming a healthy snack about 30 minutes after a moderate/intense workout session. Snack on something that includes a healthy combination of carbs (replenish glycogen) and proteins (repair muscles). Eat a plain yogurt smoothie or munch on a whole-grain bread with some almond butter spread.
Equip Yourself for the Next Gym Session
Soon after coming back from the gym, prepare your gym bag for the next session with a neat towel, socks, shoes and anything else you need. By doing this, you are ready for the next session without fear of insufficient time to get ready and this works as a great motivator too for you to workout.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.