What You Should Do Immediately After a Workout

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The ideal post-workout regimen is more difficult to achieve than it appears, but if you’re stumped as to what to do next or what to do first if you’re short on time, there’s help.

To begin, understand that the first 30 minutes or so following an exercise are sometimes just as crucial as the workout itself.

How you recuperate, refuel, and re energize for life and all the things you’ll ask of your body in the future need to be at the top of your priority list.

When you conclude your workout program, your fitness does not end. Below are tips on what you should do after your workout.

Five Things to Do Immediately Following Your Workout

If you want to continue running at peak performance, post-workout care is critical. Here are five things I do after each and every workout session…


You know how vital it is to warm up after a workout, but only the most dedicated among us manage to stay for the last 10 minutes of class. But you should, because a good cool down is just as vital as a good workout. You’re not only more likely to tear a muscle if you skip those stretches, but you’re also losing out on certain crucial motions that can help extend and lengthen your body when your muscles are warm and limber.


During a workout, all that perspiration streaming down your face and body was water loss that needed to be replaced. After your workout, attempt to consume eight to ten ounces of water.  Your body loses water while you exercise. To aid increase muscle flexibility and strength while reducing muscle discomfort, you should refill your body’s water supply. While it’s crucial to stay hydrated after working up a sweat, you don’t need a sports drink—which is high in calories—unless you’ve had a very long and strenuous workout. The amount of water you require varies.

Cool Down

You may feel lightheaded or dizzy if you stop exercising abruptly. When you exercise, your body temperature rises and your blood vessels dilate. Your body requires time for its blood vessels to heal and return to normal. Take use of the cool-down mode on your treadmill. Alternatively, depending on how intensively you trained, slow down and stroll for a few minutes after a run. After a workout, an ice bath can help speed up the healing process and reduce muscular inflammation. Reducing inflammation also reduces the likelihood of pain the next day. If you’re looking for an ice bath for sale, do some research online and read reviews before making a purchase.

Drink A Protein Shake

Protein consumed 30 to 60 minutes after a long or intense workout helps promote muscle recovery and synthesis, especially if it’s paired with carbohydrates.

Take Magnesium

Magnesium aids in the regulation of muscle contractions, particularly the heart. It helps with post-workout recovery by minimizing lactic acid buildup, which is known to induce soreness, tightness, and cramping after exercise. Serotonin synthesis is dependent on it. Stress hormones are balanced and controlled using this supplement. This is especially crucial for people who not only live a high-stress lifestyle but also work out frequently, putting their bodies under additional strain. Is one of the most important electrolytes for effective hydration. Plays an important function in our sleep, which is essential for muscle regeneration, enhancing mood, and maintaining a high and consistent energy level.


The first 30 minutes following your workout is in my professional opinion a crucial post-workout recovery window. Many people skip this critical stage and pay the price down the line.

Exercise without proper recovery is like cake without icing. While it is certainly still enjoyable, neglecting post-workout care can open you up to possible injury during your next session.

I see it all too often. Guys hit up the gym like Ronnie Coleman preparing for Mr. Olympia, but then they jet out the gym door the minute they rack up their last plates.

Remember, muscle growth occurs during the recovery phase, not to mention, properly recover sets your body up right for the next day’s workout session.

By stretching, taking magnesium, hydrating, and properly cooling down after each workout, you’re going to properly prepare your body for the next.

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About Theresa Duncan

Originally from Detroit, MI, Theresa has been offering health and fitness advice for the last 30 years while working as an engineer. She decided to turn her passion into a profession, and finds nothing more satisfying than helping others reach their health and fitness goals.

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