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July 26, 2021 2 min read

After a long workout session, you may just feel like flopping on the couch and never moving again. However, you should never just suddenly stop after working out. Let us teach you the do’s and don’ts of post-workout routines to help you avoid injuries and ensure all your hard work is rewarded.

The Cooldown

The cooldown period is similar to warming up. Think of your body like an engine—not only does it need to warm up before you put it through its paces, but you don’t want to just slam on the brakes suddenly, or else you’ll damage the engine. With the cooldown, you let your body gradually slow back down and return to its normal state.


To create this gradual return to your body’s natural state, you should perform some easy exercises like stretches. When your muscles are warmed up, they become more elastic and pliable. As they cool back down, your muscles will contract. Performing stretches will help prevent soreness or aches and accelerate the recovery. For working out at home, equipment like a functional trainer machine is ideal because you can perform a variety of stretches on it.


Keeping yourself well hydrated is important even after working out. As you work out, your body loses water. You want to ensure that you’re staying well-hydrated post-workout so that you don’t experience any cramps as your muscles cool down and contract. Sports drinks are often confused with healthy drinks since they’re associated with athletics. However, it is recommended that you avoid sports drinks as a substitute for water, as they will give you a lot of unnecessary sugar and calories. This is perhaps the most essential of the do’s and don’ts of post-workout routines because you need to keep sipping water even if you don’t feel thirsty.


Another common mistake people make after working out is not refueling themselves with something nutritious. After a good workout, treat yourself to a little snack. Some recommended foods for a post-workout snack include low-fat plain Greek yogurt, whole-grain pretzels, tuna on whole-grain bread, or fruit and granola. Refueling your body with something nutritious will ensure you have enough energy to get through the rest of the day without feeling like your limbs are jelly.

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