Do I have to shower immediately after the sport? And what should this stretching always be? We clean up with the most common fitness mistakes.
You do sport like crazy, but the big success is still waiting for you? It does not necessarily have to be on your workout. Maybe because of what you do afterwards. There are small but fine traps in which almost all of us have already gotten lost, but unfortunately they do not do us any good nor help us achieve our sporting goals.
1. You can drop the cool down
You have totally exhausted the sport and just want to go home quickly – how bad can it be to skip stretching? Unfortunately, very bad, because the cool down is important to lower your heart rate and prevent injuries (and annoying sore muscles!). And you do not have to overdo it. Even slight stretching exercises are sufficient to loosen up the body and not to regret the next day.
2. You do not shower
We understand that: The home shower is much nicer than the gym. But keep in mind that the sweat on your skin causes bacteria to form faster. This in turn favors skin irritation and pimples. For that you go after the sport in the sauna? Again, we have to make a dash through the bill. After an intense workout, your immune system is temporarily weakened. The irritation of the body by the heat in the sauna, according to experts therefore increase the risk of infection. So how about sports after a while with a relaxing shower, a few hours of rest and then a visit to the sauna?
3. You bet on a high-fat meal
We should reward ourselves more often – no question! Filling your stomach with pizza, burgers and sweets after a workout is the wrong way to go. Incidentally, these include calorie-containing sports drinks, which always pay attention to the nutritional value table. Or you can just jump directly to water or apple spritzer – you’re guaranteed not doing anything wrong. Would not it be a pity if your entire calorie balance is destroyed immediately, right?
4. You eat too little
You should avoid high-fat food, but that does not mean that you are not allowed to eat after exercise. But on the contrary! After your body has spent so much, it takes energy to replenish glycogen stores, preferably in the form of protein and fast-acting carbohydrates. 15 minutes to one hour after the workout is the ideal timeframe for it. However, those who spend more than two hours with the meal risk undersupplying their muscles.
5. You do not give yourself rest
It’s nice to push your weights full of energy and make the treadmill glow – but go down too! A day of sport, a day off is ideal. And if that’s not enough for you, at least make sure that you do not train the same thing several times in a row. Your muscles need time to regenerate and grow. Speaking of regeneration: Healthy sleep after a workout is the be-all and end-all. Optimal are seven to eight hours per night. Your body will thank you and your mind will.