Do you find yourself with aches and pains after your workout? If you’re working out hard enough, then you should at least some of the time. However, it’s one of the main issues that makes people stop their fitness regime – especially if it lasts more than a day or so. If you do suffer a little after a workout, you shouldn’t panic and throw away all your progress. Keeping fit is all about staying on track, and even a few days out of your schedule can set you back. Let’s get down to the nitty-gritty and put you on the right track:
Keep Yourself Hydrated
When you work out, you will lose a lot of water through your sweat. If you aren’t hydrated enough, it will affect your performance while you are exercising, and it also makes you feel worse when you are finished. Think of water in your body like oil in a car engine. If there’s enough, it will be a smooth drive. But if the oil is running low, you are going to be in for a cough-ridden, spluttery journey. So, always keep a bottle of water and top up your fluids before, during, and after a workout. You will feel much better for it, I promise! Aim for 2-3 litres a day.
Always Warm Down
Most people understand the need to warm up before exercise, but are you making sure that you warm down, too? It’s important to let your body cool down by doing light exercises and stretches for at least a few minutes after a workout. When you stretch in a warm down, you are displacing all the lactic acid build up that you have produced during your exercise. And it’s this lactic acid that can make your legs feel tired and stiff the next day.
Use Recovery Drinks
You might have heard about body builders using whey protein to promote muscle growth before. But did you know you could also use it as a recovery drink after a workout? The ideal foodstuff for recovery drinks is four parts carbohydrate to one part protein. It helps your body start to repair itself far quicker than going without. Check out this guide to whey protein side effects and see if you think it might be a good match. There are alternatives, too. I like to have some BCAAs during and after my workout!
There’s a good chance that if you are working out hard, you will sleep even harder. However, if you’re still having issues – which often happens in the early days – then it’something you need to address. When you are asleep, your body can put all of its energy into repairing itself. You can test this out yourself by keeping a check on your sleep patterns with this sleep cycle alarm clock. I can guarantee that when your sleep pattern is off kilter, you will feel a lot worse in the mornings.
When you get well into a fitness regime, it can be hard to tear yourself away. But, no matter how strong you are, your body needs to recuperate. It’s important to take rest days, and if you decide not to, make sure you are mixing things up. One day you can do cardio, the next you can look at upper body strength. Then you can focus on your core, and so on. Never, ever, target the same muscles on successive days. You should take at least one rest day per week!
Hope this has helped you out – let me know if it makes a difference!