Your body and mind need a good rest after exercising, to facilitate their recovery and make you feel like new after training. Relaxing after the gym is important so that your whole body returns, little by little, to its normal state, prior to the effort you just made, but do you know what to do to achieve it?
Your routine at the gym has been hard work on your muscles, which have been under tension for a considerable time. To the physical effort involved in trying to perform the number of repetitions set for each exercise, lifting a certain weight or enduring more minutes on the treadmill, the bike or the elliptical, we must add the mental work of concentration that training demands.
Going from this situation of maximum effort to a state of rest is not always easy and coaches agree on the importance of doing it in the right way, in order to take advantage of all the benefits that sport implies. Spending a few minutes to relax after training will avoid, for example, that it is difficult for you to fall asleep if you have done an intense routine late in the day, or that you notice your muscles stiff after a few hours after the end of the session.
How to relax after training?
We are not machines and the body needs a minimum of time to relax after working in the gym and to be able to continue, thus, in top shape, avoiding excessive fatigue and the feeling of post-workout stress.
It must be emphasized that one of the important tricks to get the relaxation period off to a good start after exercise is to always end an intense physical activity progressively, never “suddenly”. Reduce the level of effort in the last minutes of your training and thus, you will warn your body that the degree of muscle tension should be lowered.
Also, put into practice some of the tips that we give you so that relaxation after the gym is easy for you
Regardless of the exercise routine you do, ending the session with a series of stretching is essential to promote the progressive and gentle elongation of the muscles that have worked the hardest and to also contribute to “disconnect”, little by little, of the effort you just made.
2. Shower or bath
Getting in contact with water is always an excellent remedy to help you relax after playing sports. The way you enjoy the water will depend on your preferences and the exercise you have done. In this sense, it can be as effective to immerse yourself in a wonderful warm water bath, as trying an invigorating contrast shower (start with warm water and go to cold water). In both cases, you will notice the relaxing effect of the water, perfect for recovering after training.
3. Food and hydration
What you take after the session also influences when it comes to achieving optimal relaxation after the gym. Hydrating properly is essential after exercise and you should not only do it by ingesting enough water, you can also resort to infusions to avoid fatigue. Chamomile, linden, valerian … They are perfect to help you relax while taking the liquid your body needs. If you fancy something fresher: juices, fruits or smoothies will replenish vitamins and minerals that will make you feel much better after the effort.
Few things are more relaxing than a good massage that eliminates the accumulated tension in any area of your body, perhaps sore after an intense workout. Relieve the feeling of tired / heavy legs, neck and cervical discomfort, lumbar pain or an uncomfortable contracture … a specific massage can be the best way to relax after you’re routine at the gym.
5. Meditation / yoga
There are many athletes who combine their bodybuilding training in the gym with the practice of yoga. The postures and leisurely movements that this discipline includes, the deep breathing techniques that it implies and meditation, which is also a fundamental part, make a few minutes of yoga to end the session perfect to achieve relaxation. If you prefer, a simple walk, enjoying the environment while breathing slowly and deeply can also be an excellent remedy to achieve your goal.