After a workout, never make these 7 mistakes.

Getting in shape is not only about training; it's also about proper nutrition, a healthy lifestyle, and several rules that must be broken before and after training. In this article, I'll show you the typical mistakes that people make after a workout. You must avoid them.

Neglect stretching

It will be useful. If you neglect stretching, any workout should end with stretching, whether it be strength or aerobic. After a good productive workout, the muscles are still warmed up for about 30 minutes, and this is the best time to stretch. Stretching doesn't put an additional load on the muscles but, on the contrary, contributes to their recovery and makes them more elastic. In addition, stretching improves joint flexibility, which means that the likelihood of injury during training is reduced, especially with strength training. Warmed-up muscles respond best to stretching, which is why stretching is the most effective. You probably noticed that you want to stretch well after an intense workout. This is because the concentration of lactic acid in the muscles decreases during light stretching and the muscles begin to recover. Stretching after a workout is the best way to secure the results of your efforts.

You don't shower after a workout.

Even if you live close to the gym, it's best to shower right after you work out. Because the sweat tent closes, it is the perfect breeding ground for bacteria. If you are unable or don't want to shower, then wipe your body with a clean damp towel and change your dirty clothes for fresh ones. Stale clothes will chafe and irritate the skin, and dried sweat will clog the sweat glands, which can lead to inflammation for the same reason. While exercising to avoid pimples, wipe the sweat off your face while exercising but not with the towel that you just laid on the training machine.

Don't sleep after a workout.

If you go to bed immediately after you work out. The body receives a powerful boost of energy after a dynamic aerobic load, so you don't want to sleep after a workout. On the contrary, the body takes several hours to go to sleep, so give it at least two hours. Then you can go to bed. But what if you want to sleep and there is a whole working day ahead? You can take a cold shower, drink a cup of coffee, or lie down to take a nap for 15 to 20 minutes. If you feel sleepy after every workout, then you should reconsider your training program. Maybe the load is too large and the body doesn't have time to recover. You exercise too often and get tired due to overtraining. Give your body more time to recover by reducing the number of workouts per week. Also, review your sleep schedule. Perhaps it's all about regular sleep deprivation.

Don't drink water after a workout.

You don't drink water after intense training, so it's obvious that the lack of water needs to be replenished. Many people don't drink water so that edema doesn't occur, but the body needs water after exercise. Don't wait for signs of dehydration. dry mouth, dizziness, and nausea. If your body weight decreased by 2 after your workout, then this indicates that you lost a lot of fluids and did not drink enough water during your workout.

Eat a lot after a workout.

If you eat a lot after your workout, give preference to pure drinking water without sugar. Intense workouts burn a lot of energy that needs to be replenished, even if your main goal is to lose weight. But don't eat a lot immediately after training because the process of burning fat continues even after training, and if you eat a lot, this process will stop. Low-fat cottage cheese with greens and boiled chicken fillet are well suited as a snack. Remember that you need to have a snack. You may experience dizziness, headaches, and extreme fatigue during your workout.

You are ignoring the signs of overtraining.

Many people start training every day, believing that the harder they work, the faster they will see results. After a productive and high-quality workout, you should feel more energetic, fresh, flexible, and stronger. If you feel unwell after a workout, for example, if you suffer from dizziness, nausea, severe weakness, or muscle pain, then this is a clear sign that you need to change the training program and consult with a trainer. You don't let your body recover. You need to set aside five to ten minutes to just walk around the gym at a slow pace.

Don't let your body recover.

Normalize your heart rate and breathe after any workout, especially cardio. Remember that the body requires a full recovery period of at least 36 hours between intense loads. 8 hours of sleep, a balanced diet without straight lights, and starvation.