If you want to stay healthy and have controlled weight, regular exercise is a must. However, although you do proper exercise, what you do afterward can ruin it. Many people do common post-exercise mistakes without they realize it, resulting in the opposite result of what they intended at the first place. Keeping proper routine after exercise will help you staying healthy and avoiding health risks.
Pre-Exercise Mistakes You Must Avoid
Do not ruin your healthy habit with the wrong post-exercise routine. Here are common exercise mistakes that can ruin your efforts:
- Binge-eating. Many people use their exercise as reason to eat excessively, since they think they already do their parts by exercising. However, this will make your efforts useless, since you put more calorie than the one you just spent during exercise. Proper post-exercise eating should be balanced between lean protein and carbohydrate, based on your daily calorie needs.
- Skipping the stretch. Stretching or flexibility training should be done properly after regular exercise, to make sure that your muscles are properly trained, warmed, and relaxed. However, many people choose to do super short stretching or even skipping it altogether, resulting in muscle cramps and other health problems. The recommended stretching phase after exercise is 10 to 15 minutes.
- Resting immediately. While exercising can be very exhausting, immediately resting in passive position can decrease your weight loss result. You should do light movements after exercise to keep your calorie-burning active and your joints and muscles limber. You can do it by wearing compression gear, or doing light activities around your house for the next 30 minutes or so.
These common mistakes seem small, but they can make the difference between successful, half-successful, and failed exercise routine.
What Else Should You Do after Exercise?
Besides avoiding the common mistakes, you should do some post-exercise routine to make sure that your program runs smoothly and brings obvious results. Here are things you should do after exercise (besides avoiding common mistakes, of course):
- Write a post-exercise journal. This includes things like how long you do the exercise, what routine you do, what you feel when you start, what you experience during the exercise (e. g. pain, stiffness, uneasiness, energy, confidence), and what you feel when you finish. This journal will help you tracking down progress and motivating you to stick on the exercise program.
- Plan your next exercise; what exercises you will do, how long will you do it, and what goals you want to reach on each exercise type.
- Create new goals over time to make you strive for progress. For example, you set up goal to do 10 minutes of walking and 5 minutes of running for 30 minutes jogging session, and then you increase the goal to 5 minutes of walking and 10 minutes of running for 60 minutes jogging session.
Avoiding common post-exercise mistakes and writing down your progress and planning your next goals are the best ways to make sure that you get the result you want from regular exercise program.