Top Five Most Common Post Workout Mistakes

Getting regular exercise is one of the best ways to maintain good health. Exercise can increase your cardiovascular fitness, strength, and flexibility. It also may help reduce your risk of certain chronic diseases and obesity and improve your overall well-being. However, exercise also involves understanding what to do after a workout. 

Post-workout recovery involves rebuilding and repairing your muscles after a workout. Without proper post-workout recovery, you may increase your risk of injury and hinder your progress. Think of your post-workout recovery program as what you do in the hours and days after your workouts, which helps determine how you bounce back.

After a workout, your body and muscles need time to recover. Not taking the proper steps post-workout can affect energy levels and muscle recovery and diminish your results. An optimal post-workout recovery program can help you avoid injuries and improve your energy for your next workout session.

Understanding what to do and what not to do after exercising is vital for your fitness level. The article below covers common post-workout mistakes, how to avoid them, and what to do instead. 

Mistake 1: Skipping a Cool-down

One thing not to do after exercising is skip a cool-down. A cool-down helps promote recovery and return your body to its pre-exercise state.

A cool-down can be accomplished in different ways. For example, you can walk after a jog or do light stretching after strength training. Your cool-down can also include deep breathing to help your body relax. Ideally, you're cool down after a workout, which can consist of physical and mental methods to recover after exercise.

According to the American Council on Exercise, the consequences of skipping a cool-down after a workout can include the following: 

Blood pooling: Abruptly stopping exercise can cause blood to pool in your legs and slow its return to your heart. Although this is usually not dangerous, it's better to gradually slow the heart rate to return it to its pre-exercise level. 

Stress reduction: Light exercises after an intense workout are a good way to reduce the tension and stress that an adrenaline-inducing workout may cause.

The buildup of lactic acid: After working out hard, lactic acid accumulates within your system. Doing 10 minutes of light exercises, such as stretching, for a cool-down is an excellent way to start clearing lactic acid from the body.

There are different ways to cool down. To perform an effective cool-down, consider the following techniques and tips: 

• Spend about 5 to 10 minutes doing your cooldown.
• Engage in some light exercises, such as movements similar to the activity you were doing. For example, walk if you were running.
• Add some yoga flow moves and deep breathing. 
• Include upper and lower body stretches such as the knee-to-chest stretch, forward bend, spinal twist, and child's pose.

Mistake 2: Overeating or Undereating

Your body needs fuel before you work out to give you the energy to exercise and work hard. But did you also know your body needs nutrients for your post-recovery workout? One thing not to do after exercise is reach for a large dish of ice cream. Overeating or undereating is not helpful during your post-recovery. Instead, it is vital to strike the right balance and eat the proper nutrients for optimal recovery after exercise.

A research article published in theJournal of the International Society of Sports Nutrition found that eating the right foods after a workout may reduce muscle protein breakdown, increase muscle protein growth, and enhance recovery. 

Think of the foods you eat after exercise as the building blocks to help you repair the micro-tears that might occur during strength training. Eating foods high in amino acids and proteins helps repair the micro tears, which leads to muscle growth.

According to theInternational Sports Science Association, your metabolism is at its highest the first 30 minutes after a workout. This is especially true when doing high-intensity interval training or strength training. But reaching for a huge meal or fatty, greasy foods is not your best bet. Instead, it is important to give your body the necessary proteins and amino acids to help your muscles recover. 

Undereating and not giving your body the food it needs may impair muscle growth, recovery, and energy levels. However, overeating, especially the wrong foods, may lead to weight gain.

Consider the guidelines below for your post-workout meals and snacks.

• Try to eat within 2 hours of completing your workout to replenish your glycogen.
• Choose whole foods such as fresh fruit and vegetables and whole grains.
• Add protein such as chicken, turkey, cottage cheese, or eggs.
• Avoid overly processed foods, fried foods, and foods high in sugar.
• Watch portion size. 
• Select complex carbohydrates such as sweet potatoes, oatmeal, and brown rice.

Mistake 3: Neglecting Hydration

Another common mistake during post-workout recovery is neglecting hydration. Staying well-hydrated is essential before, during, and after your workout. Without proper hydration before your workout, you may decrease your energy and affect your performance. 

Proper hydration is also needed for your muscles and joints to function optimally. Staying well-hydrated or replenishing your water is also essential during your post-workout recovery.

As you sweat during your workout, your body drains its water reserves. Mild dehydration can develop depending on the intensity of your workout and environment.

Signs of dehydration can include: 

• Dry lips and mouth
• Headache
• Fatigue
• High heart rate
• Muscle cramps
• Dizziness

Dehydration can also lead to complications, such as an electrolyte imbalance. Electrolytes are minerals such as potassium and sodium in your body. An imbalance can lead to an irregular heartbeat. 

Tips for proper hydration post-workout recovery include:

• Consider drinking about 16 oz of fluid for every pound of body weight you lose. You do not have to drink this much fluid simultaneously; you can spread it over the next several hours. 
• If you have an intense workout, consider drinking an electrolyte drink. 
• Eating foods with a high water content, such as watermelon, can help you stay hydrated.
• You may need to increase your fluid intake if you exercise outdoors and in hot weather.

Mistake 4: Ignoring Rest and Recovery

One of the biggest mistakes during post-exercise recovery is not allowing your body the rest it needs for muscle repair. Resting and allowing your body to recover might not seem productive if you're trying to make exercise gains. However, your muscles need time to repair the microtrauma that can occur due to exercise, such as strength training.

When you exercise, such as strength training, you typically cause small micro tears in the muscle. After rest and recovery, these repairs heal, increasing muscle growth and strength. However, without rest, recovery cannot take place as efficiently, and lack of rest adversely affects muscle growth.

When you train too frequently without enough recovery, you can suffer from the consequences of overtraining. For instance,overtraining can lead to hormone imbalances such as testosterone, growth hormone, and cortisol, negatively affecting muscle growth and metabolism.

Symptoms of overtraining can include: 

• Fatigue
• High blood pressure
• Mood changes
• Problem sleeping 
• Muscle pain and stiffness

Effective rest periods and sleep are vital for optimal exercise benefits. Consider the tips below.

• According to theAmerican Council on Exercise, you should wait 24 to 48 hours between similar workouts for your body to recover.
• Vary the intensity and volume of your workouts,  which prevents overtraining.
• Prioritize sleep, aiming for 7 to 9 hours of sleep each night.
• Plan for rest days, incorporating them into your weekly workout routine.

Mistake 5: Not Prioritizing Stretching

Another post-workout mistake that helps with recovery is not prioritizing stretching. Studies are mixed on whether stretching may help reduce delayed onset muscle soreness after a workout. However, other benefits stretching provides after exercise include:

• Reduced stress
• Improved range of motion
• Lactic acid elimination
• Decreased muscle tension 
• Improved performance for the next workout due to increased flexibility

Stretching post-workout should include both static and dynamic stretching. Dynamic stretching is stretching while in motion. Static stretching involves holding a position typically at the end range of your muscle for a period of about 30 seconds.

Dynamic stretching can increase the range of motion and mobility and decrease joint stiffness. It may also improve muscle temperature and blood flow, helping prepare you for a workout. Static stretching can increase the range of motion and reduce muscle stiffness.

Effective stretching techniques during the post-recovery exercise period include: 

• Consider doing static stretching after your workout and doing dynamic stretching before your workout.
• Try to do at least one stretch for each major muscle group.
• Start slowly and gradually increase your range of motion.
• Aim to hold each stretch for 30 seconds to about 1 minute.
• Maintain good posture when doing stretches. 
• Practice deep breathing when stretching, which may help improve your range of motion.

Conclusion

Implementing an effective post-exercise recovery program can reduce your risk of injury, improve exercise outcomes, and prevent overtraining. Proper rest and recovery allow your muscles to heal and increase strength and growth. Understanding what to include in a post-exercise recovery program and what not to do after exercise is essential.

Be sure to avoid common mistakes, such as skipping a cool-down, over- or undereating, neglecting hydration, not allowing rest and recovery, and not prioritizing stretching.

Working out and getting regular exercise are among the best things you can do for your overall health. However, it is equally important to prioritize proper recovery to get optimal results from your hard work.