8 Ways To Relax After A Workout
Relaxing Time After A Workout
Now that you have just finished your workout or you have wrapped up your morning jog, your heart must be pumping, your body must be sweaty, and you must be feeling great. But how would you get your body back to restful state after your regular exercise routine? Winding down post-workout is a very important part of getting its best benefits. It is imperative to bring your body back to a natural, calm state, so that it does not interfere with your typical lifestyle.
Here are a few ways you may relax after a workout.
Do Some Stretching: Stretching can be extremely helpful in cooling down your body. Select a stretching position that can challenge the muscles you recently worked on, and just hold it for 10-15 seconds. Basic stretching exercise like toe touch would work wonders to elongate your tight hamstrings. Make sure that your movements are slow, long, and relaxed, as your basic purpose is to unwind. So, go easy while stretching and keep breathing in a controlled way as you do it.
Some static stretching exercises include quadriceps stretch, yoga cobra pose, seated forward bend, etc. These stretches not only elongate your muscles and increase flexibility, but also improve your blood flow to help in recovery.
Take Deep Breaths: Most people tend to unconsciously breathe from the chest instead of diaphragm after a workout. This requires a lot of effort and results in asthma, anxiety and other issues related to the pulmonary system. Breathing properly from your nose can be a great way to relax after a workout. Lie down, sit or stand straight, cross your hands on your stomach, and take some deep, nice belly breaths. Feel your stomach rising and falling, causing your fingers to pull apart with each breath. Inhale through the nose, hold for 2-3 seconds, and then exhale from your mouth. This is a good activity to get your heart rate back to normal after a workout, and feel relaxed.
Massage: A great massage is always relaxing, and one would always welcome it after a heavy workout. You don’t need to call a professional masseur to get a massage. Just press your fingers into the quadriceps and move them around your calves and hamstrings. You may use a tennis ball as a prop. Lie down, press your weight into it, and roll it over the muscle you want to unknot. Tighten the muscle, hold it for 10 seconds, and then release it for an ultimate relaxation experience after a workout.
Cool Shower: A cool shower after sweating it out would be a great way to relax and unwind after a workout. Immersing yourself in cold water will be highly beneficial to help you recover quicker and avoid any soreness post-workout. Taking an ice bath after a hot workout in the summer is also helpful in unwinding. Basically, after overheating your body due to exercising, taking a cool shower can bring your muscles back to their baseline. Not only this, cool bath after a workout will also help you feel better psychologically and mentally. Make it a ritual to take a cool shower post-workout, and you will be glad of it.
Meditation: This is a great habit for people of all genders and ages. It is known to have numerous physical and mental health benefits. It helps in maintaining balance, assisting in recovery, and lowering down blood pressure levels. After an intense workout, sit down and meditate, so that your body can come back to its baseline, and stress on your muscles and joints can be reduced. Meditation is also a good way to promote breathing, which again is a great way to relax after a workout.
Foam Rolling: Foam rolling is recommended by many experts to recover after a workout. It is also effective in increasing your flexibility and range of motion. It is found to be highly helpful in minimizing soreness after a workout, as it increases flow of blood to the tissues you stressed during the exercise session. Foam rolling properly and regularly is a fantastic way to accelerate recovery. If you workout on a regular basis, then you are advised to foam roll every day for 5-20 minutes. Ideally, you should do it both before and after a workout, especially if you are feeling some tension or soreness in your muscles.
Sauna: Just like a cold shower will relax your muscles in the summer, sauna would be a fantastic way to unwind after a workout in the winter. A sauna uses dry heat to slowly heat up your muscles and relax your body. As the muscles relax with heat, all the stress and tightness just tend to melt away. Sitting in a sauna not only feels good, but it is also beneficial for your overall health and mental well-being. Since dry heat eliminates any lactic acid in your muscles, they become even stronger than before. As an added benefit, heat also helps in burning some fat, so that you get a well-shaped body you always desired.
Hydrate: Drinking water is crucial to your health, especially for your fitness routine. When you have sweated out, it’s important to make sure that your body is hydrated properly, since you have lost a lot of water. Drinking water will boost your energy levels and get you back to your natural state of well-being.
Jumping straight from your workout to your daily routine without getting back to a calmer state may keep your mind and body wired for several hours. Hopefully, these tips work wonders to bring you down and help you relax after the highs of workout. If you practice them regularly after your workouts, you can promote better health, happier mood, peaceful sleep, and most benefits from the exercises that you do.
By ensuring that your body is cooled down properly after a workout, you may maximize the results of your exercise routine. However, it may take some time to identify the best post-workout routine that relaxes your body and mind in the best possible way.