How to Exercise - Part 13 Post-Exercise Techniques

1 Do cool down exercises. Cool down exercises, like warm up exercises, are a gentler exercise, meant to ease your body between working hard and being at rest. Cool down by walking for 5-10 minutes and (preferably) stretching. Stretching before exercising is likely to cause injury but stretching after exercise, when the muscles are warm and active, will help improve their tone and flexibility.

2 Get electrolytes and drink water. When you exercise, your muscles use up and your body sweats out a number of essential nutrients. You need to replace these nutrients or you can hurt yourself or become sick. These nutrients, water, sodium, potassium, and sugar, can be consumed in a number of ways. You can drink a sports drink, drink water and eat a banana, or drink water and eat a protein bar, among a variety of other options.

3 Manage the pain. Exercising, especially the kind that pushes your body beyond its comfort level (the good kind!), can cause muscle pain and discomfort. This is normal and a healthy sign of your body getting into shape and becoming stronger. You may want to manage the pain though. This can be done by taking acetaminophen or ibuprofen or using an ice pack.

·         Intense pain with a fast onset is an indication that you have injured yourself. Consult with a doctor or nurse, especially if it is very severe or lasts for more than a few days.

·         Prevent muscle pain to begin with by slowly easing into exercise, both in an individual routine but also over the course of time. Don’t leap straight into a high intensity program but rather build yourself up to that level over the course of several months.

Tips

·         Pair exercise with healthy eating. Not only will this help you maintain a healthy weight, but it will give you more energy and make you feel less sluggish when exercising.

·         Listening to music while you work out can be a great way to keep you entertained and motivated. It’s the Eye of the Tiger!

·         It is impossible to target exercise to lose fat in one particular area of your body. If you wish to reduce belly fat, thighs, etc., you will need to lose fat over your whole body first. This can, however, be paired with strength building and muscle toning in the area you wish to improve.

·         Pull ups help your muscles to grow stronger.

·         Consistency is the most important part of an exercise regime. Don’t expect results in a few days and don’t expect those results to stick around if you stop. Exercise several times a week and keep it up if you want to stay healthy.

·         Walk your dog. Only if you have one. You can buy one but it comes with responsibility.

·         Stretching some key parts of your body before you exercise is deeply important. If you have joint problems you must stretch your ankles, wrists and legs and arms. Always rotate your head a bit to stretch your neck.

Warnings

·         Exercise is meant to make you healthier, not make you look like someone out of a magazine. You should remember this. Not everyone can look like a movie star. Some people will always have a lot of bulk. This can be perfectly normal and healthy. What is important is to ensure that you feel comfortable and energetic and great in your own body.

·         It is important to remember that each type of exercise (aerobic, anaerobic, core muscle, etc.) needs to be used in conjunction with the others. This will work out your entire body, building strength and healthy muscles as well as improving your heart and circulation.

·         It is possible to seriously injure yourself if you overwork your body or strain your muscles. Be careful and consult with a physician or trainer for advice on how to prevent injury. If you do hurt yourself, go to the doctor.

·         Pregnant women can and should exercise. However, remember that your center of balance is off and that your body will have less resources available to devote to recovering. Be realistic and don’t push yourself too hard. You should not exercise if you have certain health conditions, a low placenta, a history of miscarriages, or a weak cervix.