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Five post-workout mistakes you're probably making

Thinkstock
Thinkstock

For the first time in your life, you’ve really started taking fitness seriously. You’ve finally found that new, next-level, enviable dedication you’ve been searching for. You’re hitting the gym before sunrise and after hours, finding a way to grind it out minimum five days a week. You’re taking fun workout classes, and getting creative with your solo sessions. But despite the hot body hustle, the results are just not where you’d like them to be. Chances are you’re not doing anything wrong when it comes to your workouts. It actually could be your post-sweat session game that needs work. Yes -- it’s not just how we spend time at the gym that counts, a lot of the fitness and wellness work begins when we leave the weight room. Here are five common post-exercise mistakes that could be standing in your way of success.

Fuel fail

There are a few ways we can slip up when it comes to post-sweat snacking. First, we often grossly over-estimate the amount of calories burned during a workout. There’s also often a desire to reward ourselves for making it through a tough session. Additionally we commonly feel famished post workout. All three of these scenarios cause us to overeat after we leave the gym, cancelling out all of those hard-earned calories we just burned. While it is important to replenish our energy and feed our muscles with proper nutrition, the combination and moderation of the snack is of the essence. The perfect meal after the gym should be around 150 calories and should have a mixture of both carbs (for energy) and protein (for muscle repair). A small apple with a tablespoon of peanut butter, a handful of carrots served with two tablespoons of hummus, half a banana combined with a small handful of raw almonds - these are all examples of well-proportioned snacks that will refuel the body without undoing all that hard work.

Stretch skimpin’

These days it seems like we’re all always in a rush. If we’re lucky to even make time to hit the gym, it’s usually not a leisurely activity; time is of the essence and we always want to make the most of every moment on the mats. The first thing to go when we’re in a rush is the stretch. Am I right? While it seems like the least productive part of the process, it is actually one of the most important components to keep us on track. Loosening the body and releasing the tension in the muscles after a difficult workout is essential for injury prevention. The less limber we are, the more opportunity there is to strain, pull or stress our bodies. A proper stretch could be the difference between showing up at the gym tomorrow and staying on track or getting sidelined by soreness or heaven forbid, a serious injury. The good news is, a good release really only takes five minutes. Pick five stretches that correspond with the muscles used during the session and hold each pose for 20 to 30 seconds. You’ll thank yourself for taking the time tomorrow.

Cool down quitter

Similar to stretching, the cool down is often overlooked after a good gym visit. When we’re short on time we often go from hero to zero, forgetting the importance of letting the heart rate slow down and our body temps decrease gradually. Much like the post-sweat stretch, the cool down is essential for the health and safety of our bodies. When we stop intense exercise cold turkey there is the risk of blood pooling in our lower bodies, potentially making us feel dizzy and sometimes even causing us to faint. There is not just a physical threat involved here but also an emotional component. If we feel sick after our workouts we are far less likely to want to keep going back. Even reducing the activity to a moderate pace for two minutes before completion is enough to bring down the heart rate and redistribute the blood in our bodies effectively. You’ll be cooler, calmer, clearer and less sweaty throughout the rest of the day.

Shower shunning

We’re all guilty of quickly touching up our makeup and throwing our hair into a top-knot after an hour of training. Sometimes hitting the showers seems daunting, dirty and generally undesirable. Though this may not affect our physical progress, the left over sweat, dirt and moisture on our bodies could have an impact on our overall health.. When we sidestep the showers we are at risk for skin rashes, irritations, not to mention the dreaded yeast infection. Yikes. Furthermore, when we avoid washing a full face of sweat we are asking for unwanted breakouts. If the shower situation is seriously insufferable, simply invest in some makeup remover wipes and feminine cleansing cloths. These products allow us to freshen up quickly and conveniently and leave the deep-cleaning duty for the privacy of our own homes.

Rehydrating

We’ve all heard the rule of thumb: drink eight glasses of water a day to stay well hydrated. But it is important to remember it is just a guideline and is not the winning formula for everyone, in every situation. The more we sweat, the more hydration we need. Working out at high intensities, high temperatures or for higher durations means we probably need a little more liquid support than usual, and often this means plain water just won’t cut the thirst. After a big sweat we often need to replenish the minerals that regulate our bodies water levels – also known as electrolytes. But, before you go reaching for a fancy sports drink, be aware that these are often loaded with extra calories you may not need or want. Best thing to do is make your own electrolyte-replenishing beverage. Simply squeeze half a lemon into a glass of water, mix in a pinch of salt, a teaspoon of honey and enjoy.