You’ve gathered the family and brought everyone out for a fun and invigorating workout – congratulations! It’s a fun and healthy way to spend time with your family and making these workout sessions into a regular routine is even better. Now what?
There are steps you should take after each workout out to help you and your kids’ bodies to recover well, rebuild energy, and develop strong, healthy muscles. Follow these post-workout tips from our fitness pros.
Take a Prompt Stretch
Most people think of stretching as something you should do before a workout, and they’re right, but you should also stretch after every exercise session. In fact, the static stretches (stretches you hold for several seconds) most people are familiar with are best performed after your workout, while pre-workout stretches should be dynamic stretches (stretches that involve repetitive movements). Stretch immediately after you exercise while your muscles are still warm to elongate your muscles, release tension, and aid in your recovery.
Replace Your Lost Hydration
You’ve probably lost a lot of water from sweating during your workout, especially if you were exercising outside on a hot day. Restore the hydration your body needs by drinking at least 16 ounces of water after your workout. Recovery drinks like chocolate milk can be healthy ways to replenish your hydration too, but avoid very sugary drinks and any drinks that have dehydrating components like caffeine or alcohol.
Grab Some Fuel
On top of losing water, your body has burned up a lot of energy and nutrients during your workout, so it’s time to fuel it back up. Within an hour after your workout make sure you and your kids eat a snack or a small meal. To give your muscles what they need, your post-workout food should be rich in healthy carbohydrates and protein.
Keep the Movement Going
After an exhausting workout, it’s easy to want to come home and spend the day relaxing on the couch, but if you do, you’ll regret it later. It’s important to keep your blood flowing through your muscles to help your muscles get the nutrients and oxygen they need to recover. Aim to stand up about once every hour to move around a bit and get your muscles the circulation they need.
Supporting Your Family’s Workout with a Healthy Recovery
What you and your family do after a workout will have a great impact on the benefits of your hard work, and it can allow you to get the best muscle growth and fitness improvement possible. Follow the tips above to make sure you and your kids are reaping the rewards you deserve for your exercise.
For more family fitness tips including our Fit Tip Fridays, follow Glamour Girl Fitness on Instagram. Or, for more guidance on helping your family get into the best shape of your lives, check out our Mommy and Me fitness programs today.