You’ve got your gym routine down. Your favorite water bottle is filled. You’ve invested in some cute workout gear. Your playlist is set, and your AirPods are fully charged.
But what about after the laps are run, the miles are cycled, the sun salutations performed? Here, NoVA-area personal trainers offer some tips on creating a healthy post-workout routine.
Do some stretching. One of the most important things following exercise is making sure you stretch the muscles used during your workout. “There are different types of stretching techniques,” notes Wayne Washington Jr., owner of Workout with Wayne and independent contractor at Phoenix Fitness in Arlington. “When it comes to post-workout, the most beneficial would be static stretching, or holding a position, as opposed to dynamic stretching, or moving quickly through positions.”
Static stretching helps increase circulation and lowers your heart rate slowly, he explains. “An effective cool-down routine will also decrease post-workout soreness.”
Take time to stretch the muscles used in your workout, plus other muscles that feel tight, he advises, holding each stretch for 25 to 30 seconds before releasing. “If you [worked] your upper body, you’d want to stretch your shoulders, chest and back,” says Cristina Chiperi, an independent trainer at Training Ground Arlington located in AVA Ballston Square. “But if you did legs, then you’d want to do more of a hamstring stretch following your workout.”
It’s also never a bad idea to stretch your hip flexors, as these are usually tight, Chiperi says, “especially for people who work a desk job and are sitting all day.”
Foam-roll worked muscles. Foam-rolling uses compressed foam in the shape of a tube to massage your muscles and relieve soreness or tightness following a workout. It’s a favorite technique of NoVA-area personal trainer Mariam Said, owner of Prestige Personal Training, which offers in-home personal training services around the DMV.
If you have a tender spot, Said recommends holding it for 20 to 30 seconds and then rolling it for an additional 30 seconds to work the muscle knots.
Eat something with carbs. “Your post-workout meal should prioritize protein and pair that with some carbohydrates and healthy fats,” says Washington. “The goal is to replenish muscle glycogen, rebuild muscle tissues, and reduce soreness.”
A protein smoothie with berries and almond butter makes a great post-workout choice. So does chocolate milk, rich with protein and carbs.
Stay hydrated. Make sure you’re consuming water both during and after your workout. Said recommends that while you’re working out, you stop to drink 4 to 6 ounces of water every 15 minutes.
Unless you’re a serious athlete and not trying to lose weight, stick to water over sports drinks. “Water is all you need if you’re only exercising for less than one hour at a low intensity,” agrees Washington.
Sleep well. “I think getting a regular 7 to 8 hours a night is important,” says Said. “It helps with both muscle growth and recovery.”
Beyond that? “Smile,” says Washington. “You did it and you feel better and you’re showing yourself love. No one has ever said to themselves, I wish I didn’t work out today.”
Feature image, zephyr_p/stock.adobe.com
This story originally ran in our February issue. For more stories like this, subscribe to our monthly magazine.
