That feeling when you’ve finally finished that tough workout and you’re looking forward to just sitting down when all of a sudden you come across my blog post telling you that you’re not done yet. Well fear not, just like my pre-workout routine, this 5 step post-workout routine will take you no time at all, and will be the difference between you feeling amazing vs just feeling alright.
First up, assuming that you have cooled down in some way (if not, you should!), you need to stretch. Stretching releases the tension in the muscles and reduces the build-up of lactic acid, which is what you want if you don’t want to be aching tomorrow! Going too many workouts without stretching will also cause the muscles to continue getting tighter and tighter, reducing your flexibility.
If you have some extra patience, I would suggest adding some post-workout foam rolling in too.
Next up is hydration! Rehydrating after a sweat-sesh is important to replenish your electrolytes and ensure that your muscles are also adequately hydrated, reducing your post-workout soreness.
Step three is post-workout nutrition! I normally aim to have a protein smoothie within 40 minutes of working out and a well-balanced meal within an hour (depending on the day and how hungry I am). Refueling your body after a workout is important for muscle growth and repair, as well as replenishing your energy.
After refueling your body, it’s time to calm your mind with meditation. This may or may not be a foreign concept but meditation, any form of meditation, is useful after a workout to bring your mind out of the “fight or flight” mode (activated while the body is placed under stress from working out) and help reduce cortisol levels. Meditation will allow your mind to calm so that you can go about the rest of your day with clarity.
Last but not least in my post-workout routine, share your workout! It might seem silly but posting a photo or 10-second snap post-workout is a great way to inspire others to workout when they aren’t feeling motivated. And that is what is so great about fitness, we can all share our journies and inspire one another. You can share your workout with me on Instagram by using #holisticburn and #insideout.
Whether you’ve just finished a strength session at the gym, a run in the park or one of my weekly workouts, these five (six if you foam roll) will end your workout on a high note and leave you feeling great all day!