Cool down and shower, or what to do after training.

A well-designed training should start with a warm-up and end with a "cool down", which involves relaxing the muscles after intense exercise. During exercise, your heart rate increases, your breathing speeds up, and your muscles do a lot of work. Therefore, after training, you need to give your body time to recover .

Calm relaxation exercises will even out your breathing and calm your heart rate and muscles. Cool down doesn't have to be long. Just a few minutes will help you prevent muscle pain, potential injuries and improve your overall well-being. What exercises should you do in this final phase of training? Standing with your feet apart and stretching your arms up will stretch your back muscles. Forward bends will give the body time to cool down after intense exercise. And the sequence of deep inhalations and exhalations will give him time to return to normal heart and breathing rhythms.

After training – drink!

After any training - especially very intense training - hydration is crucial. After the cool down, it is worth reaching for water (it can be fruity) or isotonic drinks, which are best taken in small sips . You should absolutely avoid alcoholic drinks, carbonated drinks and coffee. They dehydrate the body, providing only temporary relief from thirst. Proper hydration after training allows you to avoid muscle pain and improve their flexibility.

Give yourself a massage after exercise.

Massage after physical exercise not only helps you regenerate faster, but as research proves ¹ , it also increases muscle strength . Massaging certain muscle groups may hurt if lactic acid accumulates there. However, it is worth enduring the temporary pain to feel significant relief later. You can massage the muscles with a roller, a special electric massager or simply with your hands or a small tennis ball.

Hop in the shower.

Best: cold. Water at a temperature between 12 and 15 degrees facilitates regeneration by causing the blood vessels to shrink and flushing out substances related to metabolism. This allows you to avoid, among others: sourdoughs. Cool water soothes the skin and muscles, eliminating possible swelling or redness. Moreover, it is worth taking a shower after training for purely hygienic reasons. Then it's best to change into clean clothes. If taking a shower is impossible, it is worth at least wiping your body with a damp towel and then drying it with a dry one .

Eat a healthy snack after training.

This is really important, so it is better not to skip a meal in an attempt to accelerate the effects of training. You just have to choose what to eat wisely. It is best for the meal to contain protein and carbohydrates to replenish the body's energy reserves . What to eat? For example, Greek yogurt with bananas and blueberries or a sandwich made of whole grain bread with tuna.

Relax and de-stress.

If training is your escape from stress, it is worth planning additional time for regular rest. It can be whatever you like best - watching TV series, meditating, taking a relaxing bath or just an extra hour of sleep. Intense exercise itself is a type of stress for the body. Instead of relieving tension, you can accumulate twice as much stress in your body. That's why you also need more time to regenerate. A tired body will not be your ally either at work or during subsequent training sessions, it is also more susceptible to injuries.

And if you are looking for quick ways to relax at work that you can use before training, look here.

Bibliography:

1. Abrantes R., Nunes S., Monteiro E., et al., " Massage acutely increased muscle strength and power force ." Journal of Exercise Physiology, 2019
2. Feintuch S., “What to Do After a Workout”, healthywomen.org, December 14, 2016
3. Cronkleton E., “11 Steps to Follow for a Post-Workout Routine That Gets Results,” healthline.com, June 15, 2020.
4. Broser E., “The 8 Worst Things To Do After A Workout”, muscleandfitness.com, accessed January 18, 2022.
5. Garnsworthy J., “9 Things You Should Do Immediately After a Workout to Make It Count”, byrdie.com, November 30, 2021