Are you doing things that undermine your workout efforts after you’ve worked out? Any trainer will tell you that the real progress happens after you hit the gym (because that’s when your muscles are recovering and rebuilding).
Mistake No. 1: You Skip the Cool Down
Taking the time to let your heart rate and blood pressure return to normal levels cuts your risk of injury, according to experts. Lee Boyce, owner of Boyce Training Systems in Toronto, suggests finishing up your workout with some light aerobics—like walking on a treadmill—to let your vitals return to their resting levels.
Mistake No. 2: You Forget to Stretch it Out
Performing some stretches post-workout can help reduce soreness the next day, says Jordan Metzl, M.D. And less soreness isn’t just more pleasant for you—it also means you’re likely to hit the gym again sooner.
Mistake No. 3: You Don't Snack Afterward
Food fuels you up before you start sweating, and it also helps your muscles repair themselves after your workout. Ideally, you’ll want to take in a combination of carbs and protein (like Greek yogurt with blueberries or a handful of nuts), suggests fitness expert Ben Greenfield.
Mistake No. 4: You Don't Change Out of Your Clothes
As comfy as that pair of Lululemon leggings feels, you need to put on some clean clothes ASAP. Sweaty workout gear retains moisture, and wearing it after you’re done at the gym could lead to yeast infections, say experts. So hurry up and slip into some fresh garments when you get home.