Post Workout Plan 101: Understand what’s happening with your body and take control.

At the end of a training session or workout, there’s a tendency to want to head for the showers or just crash on your favorite couch and watch TV. But how you transition via a brief recovery period will determine how well your body repairs itself and responds in the coming days. Recovery is a very important part of the ReFit Training Systems and this includes stretching after every workout. Here is 3 simple ways to make sure that you gained the most out of every workout right after your training ends.

1. Stretch
Active-isolated stretching is most effective after a workout when the muscles are warm. This can range from a full routine to the three or four stretches that address any mobility issues you might have. Make sure that you spend at least 15-20 minutes of isolated stretching. This will cool the body temperature down and will get the blood flowing to the muscles that you tore and need repair during your workout. If you have access to a 55-degree “cold plunge” tub, spending 1 to 3 minutes in it is a great way to decrease post-workout inflammation.

2. Refuel
To refuel you body after a workout, consume a mixture of carbohydrates and protein immediately afterward, preferably within 10 minutes of training. At this point, your cells are wide open and screaming for nutrients, and by drinking a shake or another balanced carb/protein small meal, you expedite the recovery process and maximize lean muscle growth.

3. Track/Reflect
It’s important to recognize what you’ve accomplished with your training and how it contributes to your long-term vision, not just for your physical well-being and athletic pursuits but how such commitment is fueling your success. Track down what you just did during your training, there’s no shortage of gadgets and smart phone apps to log training and measure progress. It can be a simple spreadsheet or even paper. The important thing is to track your workouts, not only to give yourself a pat on the back, but also to have a reference point for the following workout, or to review months later.

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