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9 things you should do immediately after exercise to get results

BingMag.com 9 <b>things</b> <b>you</b> <b>should</b> do <b>immediately</b> <b>after</b> <b>exercise</b> to <b>get</b> results

As an athlete, you may devote 7 hours a week to regular exercise. This seems like a lot of time and undoubtedly has a positive result. But you should not forget that there are still 161 hours left in the week and if you do not make the best use of them, you may lose the effect of those 7 hours of exercise!

What food to eat and what to do in The length of your day, especially after exercise, can dramatically affect your overall health and performance. By doing some things, you can increase the speed of calorie burning and muscle growth, and by not doing them, you can stop your progress.

In this article, we want to examine these things. Here are 9 important things you should do after your exercise session to get better results. By keeping these tips in mind, you can reach your goals sooner and it doesn't matter whether you are looking to build muscle or lose weight. So stay with us to see what you should do after exercise.

Don't forget to do these things after your exercise session

BingMag.com 9 <b>things</b> <b>you</b> <b>should</b> do <b>immediately</b> <b>after</b> <b>exercise</b> to <b>get</b> results

1. get enough magnesium in your body

Magnesium plays a key role in muscle growth. This substance can help protein synthesis, improve muscle and nerve function, control blood sugar, and also produce energy.

During exercise, you may lose a large amount of this substance by sweating; Therefore, immediately after exercise, you should look for sources rich in magnesium and make up for it. Foods such as leafy and dark vegetables, milk, tree almonds, cashews, sesame, fish and avocado are among the best sources of magnesium.

Deficiency of this substance not only prevents the growth and development of muscles and the proper functioning of the body. but also makes you face muscle pain after exercise. Therefore, be sure to use magnesium sources after exercise and maintain your health.

  • 9 proven properties of magnesium for health and 8 food sources rich in it

2. Massage your body

Massaging your body after exercise not only helps speed up recovery, but also prevents muscle soreness and improves muscle function.

You can For this, get help from others or massage your body yourself using a foam roller. Foam rollers are cheap and not difficult to use; you can use this tool only by looking at various photos and videos on the Internet. With the help of a foam roller, you can improve the flexibility of the body, increase the range of motion of the joints, strengthen blood circulation, lower cortisol and stress levels, reduce pain and bruises caused by exercise, and also prevent injuries.

This device helps soften the muscles and relieves cramps and twists in the muscle tissues. These cramps may lead to pain and stiffness in the muscles and prevent you from performing daily tasks or preparing for the next exercise session. With the help of a foam roller, you can prevent this problem and improve your sports performance.

3. Eat enough carbohydrates and protein half an hour to an hour after exercise

After intense exercise, your muscles have used carbohydrates and glycogen, which is stored energy in the body. Now they are waiting for the nutrients to arrive to start the repair and strengthening process. Therefore, you should eat nutritious foods quickly and help increase the volume and strength of muscles.

You should consume a rich source of carbohydrates and protein at least half an hour after exercise. In these cases, using protein supplements and shakes can be very appropriate, because they are fast digestible and reach the muscles quickly.

Your diet should include the right amount of carbohydrates, proteins and healthy fats. One of the main reasons for not growing muscles is not consuming enough protein. Protein leads to the building of muscles, and you should consume enough protein to maintain muscle mass. If you exercise, your need for protein increases. So be sure to provide enough food to the muscles and increase the speed of their repair and growth.

4. Soften the large muscle groups of the body with stretching movements

After training, you should soften the muscles of the body with the help of stretching movements and increase the blood supply to them. Stretching right after a workout is just as important as the main exercise program and can prevent injury and help you make more progress.

Stretching in general has many health benefits and improved athletic performance. . By doing static stretching after exercise, you can put the muscles in recovery mode and cool down your body. Doing dynamic stretching exercises before exercise also has benefits including body preparation For exercise, increasing the flexibility and range of motion of the limbs is associated with improving athletic performance and preventing injury.

There are various stretching movements that you can do. For this, you can go to the Internet or a sports trainer and see what exercises are useful for stretching the large muscle groups of the body that have endured a lot of pressure during exercise. Apart from this, you can also read the following articles and check out the exercises we have introduced.

  • 3 benefits of dynamic stretching and exercises to get you started
  • 15 movements suitable for cold Stretching the body after exercise
  • 12 excellent stretching exercises to increase body flexibility

5. Use L-Glutamine Supplements

If you work out hard, push yourself, and lift heavy weights to increase muscle size and strength, you should take some L-Glutamine post-workout to promote muscle growth. make it faster This substance is an amino acid that the body needs to make protein and build muscle. Apart from this, it also helps in recovery and increases the speed of muscle recovery and repair of their injuries. In addition to all this, it can also stimulate the body's metabolism and help burn fat and lose weight.

The best thing is to consult a doctor and sports trainer and see which supplements are a better option and what. you should consume the amount of them. Despite this, most athletes usually consume between 500 mg and 1,500 mg of L-glutamine per day.

  • 15 Foods Rich in Glutamine you should Add to Your Diet

6. Do things you enjoy

BingMag.com 9 <b>things</b> <b>you</b> <b>should</b> do <b>immediately</b> <b>after</b> <b>exercise</b> to <b>get</b> results

Sleep, meditate, shower, watch a movie or whatever Another thing that you like and that removes stress and mental pressure from you is the best option for after exercise to get rid of fatigue and give life to your body again. These actions can increase the speed of recovery as well as repair and recovery of muscles so that you get results sooner.

You face a lot of pressure after exercise. Doing various exercises, lifting weights, making a lot of noise in gyms, etc. can make you face high stress. When you have stress and mental pressure, you cannot enjoy life and give your body a chance to rest. Therefore, you should do things that are enjoyable and keep you from getting tired.

If you don't do these things, you may stop your progress and reach a stage where your muscles are no longer growing. And not your fats will melt. So be sure to pay attention to this issue.

  • 15 tips to enjoy sports and physical activity more

7. Hydrate your body

Your body loses a lot of water through sweating when you exercise. you should drink enough water before, during and after training to keep your body hydrated and hydrated. If you don't drink enough water, you put your body at risk of dehydration and heat stroke. Apart from this, you will jeopardize the proper functioning of your organs and muscles and you will face muscle pain and muscle cramps.

How much water is enough for you depends on various factors, including lifestyle and It depends on the intensity of your exercise. In any case, you should drink enough water and also use electrolyte drinks and hydrating foods. The following foods are very suitable options for hydrating the body.

  • Water or coconut milk
  • Celery
  • Watermelon and melon
  • Cucumber
  • Kiwi
  • Capsicum pepper
  • Fruits such as orange and grapefruit
  • Carrot
  • Dairy
  • Pineapple
  • Vegetable juice
  • Fruit smoothie
  • Herbal teas
  • Sparkling water with fruit pieces
  • Hot water with fresh lime and a little raw honey
  • Hot water with fresh and soaked herbs including ginger, peppermint and dandelion
  • Coconut kefir
  • Kombucha
  • Meat broth with bones and vegetables

8. Cool down

Cooling down after exercise is just as important as warming up before exercise. after intense sports sessions, you should go for light exercises and sports that give your body time to relax and cool down.

After exercise, your heart rate is faster than usual, your body temperature is high, your muscles are and the blood vessels of the body are dilated. If you immediately reduce your mobility in this situation and remain still, you may cause a lot of damage to the body. Since heart rate and blood flow are increased, you should not reduce them quickly. Instead, you should do some activity and let your heart settle down at a slower rate.

Depending on your sport, you can go for cool-down exercises and have variety. For example, you can walk or jog for about 10 minutes after intense interval training. after doing strength training and lifting heavy weights, you can also do static stretching get help and stretch and cool down for 10-15 minutes.

  • What is strength training and what are its health and fitness benefits?

9. Change your clothes

After your workout you may want to sit down and rest. But you shouldn't stay in your sweaty sportswear for a long time. you should change the mood of your body after exercise. So, change your clothes as soon as possible and wash them. This not only helps keep your skin healthy, but also prevents bacteria and fungus from forming on wet body parts.

The best thing to do is to take off your clothes and take a shower immediately to change your mood. , you will be tired and eliminate sweat and bacteria on the skin.

Apart from this, if you wear tight and tight sports clothes and do not change them for a long time after exercising. you may increase the possibility of skin abrasion and irritation and endanger the health of your skin.

Conclusion

Apart from the exercise itself and the exercises you do, there are other things that They affect your results and progress. Doing these things can bring you closer to your goal, and not doing them may make all your efforts futile.

9 tips and solutions that we reviewed in this article are very important and should not be ignored. It doesn't matter what your goal is to exercise, in any case, by keeping these tips in mind, you can reach your goals sooner. So, from now on, remember to take magnesium after exercise, massage your body, eat enough carbohydrates and protein, stretch to cool down and soften muscles, go for an L-glutamine supplement, to Give your body a break and entertain yourself, drink enough water, change your clothes and take a shower.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Source: Byrdie</ p>

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