
5 simple ways to achieve better training results

Whether early in the morning before breakfast, during lunch break or in the evening as a counterbalance to the stressful office routine – sports play an important role in our lives. The relevance of a warm-up routine has now entered people’s minds. The situation is quite different when it comes to the rules after sports. Let’s start to change that.
Everyone knows that feeling of coming home from work and having made some plans for the evening, but still wanting to do a quick workout. Many people have already developed their own routines for a pre-workout process that help them to increase their performance. However, the majority forgets that the post-training behavior is just as important as the training itself. We’ll tell you how to become aware of it.
1. Cool-Down
The Cool-Down part is usually being ignored. However, it is at least as important as the warm-up and has some positive effects on your body. Streching for example lowers your heart rate, increases your mobility, and can prevent your muscles from getting sore. Going on an easy run prevents injury and inflammation. You should also consider including foam rolling into your post-workout routine. Thereby it is important to listen to your body. Otherwise, you risk to further strain your muscles.
2. Drink
It is important to drink enough during and after training. We lose a lot of water through sweating, which we have to regain somehow . Water is the ideal solution for this purpose. You should drink at least one liter per hour of training. But also after your workout you should not forget this point. In addition to water, isotonic drinks or smoothies are also good options here.
3. Cleanness
Now comes a point that will make not only you happy, but also those around you. It’s about tidiness. If you work out in a gym, be so kind and put your weights back in their proper place. Remember, you don’t want to have to search through half the gym to finally get your workout in. Speaking of tidiness: If you proberly air your worn sportswear well after training and wash it later with all the other parts, they will last a long time.
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4. Relaxation
After finishing the cool-down and taking a quick shower, it’s finally time to relax. Going to the sauna, the hot tub or just taking a hot bath are the best ways to end an exhausting workout. Not only do they help your muscles to recover, they also improve blood circulation, which can prevent that annoying muscles soreness. Another benefit of saunas is that they also strengthen the immune system, which means you’ll get less sick and won’t have to take a break from sports. But please take a break of about 20 to 30 minutes between your cool-down and your sauna visit. Otherwise, the heat can quickly become too much for your body.
5. Food
Similar to us, muscles also need nutrients and minerals in order to grow. However, eating sweets or a pizza right after your workout is not a good option. We recommend to eat food that’s high in protein. Wheather you prefer a protein shake, chickpea salad or grilled chicken is up to you.
Statement

Even small changes in your exercise routine can make a big difference. Not only you, but also your body, your workout buddy and even your workout clothes will thank you. If you follow the rules we suggest, you can also enjoy your Rest Day with a clear and healthy conscience.
Source Cover Image: Pexels / Karolina Grabowska
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