6 tips to get the most out of your exercise
A few years back, you could always find my workout buddy and me at the Taco Bell across the street after we’d kicked butt in our boot camp class. We’d just worked up a sweat, we rationalized, so surely were due a treat. We knew it wasn’t right (and so did all the other gym-goers joining us), but we’d whisper, “If it were bad, they wouldn’t have put a Taco Bell so close to the gym.” That was just one of many exercise myths we used to believe.
Um, hello?! Sometimes all the exercise in the world can be undone by post-workout mistakes. Fortunately, it’s easy to ensure your exercise investment reaps the best outcome. Just follow these six tips so you don’t commit these common after exercise errors, as these might also contradict what you’ve heard in popular exercise myths.
You grab high-calorie food as a reward.
That 300-calorie milkshake will doesn’t cancel out the 300 calories you burned in your boxing class. It just adds them back. Instead replace fluids lost from sweat with water instead of high-calorie sports drinks. The exception to this is if your workout involves high-energy activities, such as training for a marathon or biking long distances. This is one of many workout myths—thinking that all workouts justify an immediate caloric treat.
You don’t refuel your body.
Skipping the post-workout meal may actually slow your metabolism, prompting your body to store fat for energy. Good options include: a hard-boiled egg, a bran muffin, nuts or a protein shake. Each provides the right mix of protein and carbs to keep your metabolism operating best. It’s a common exercise myth that your body doesn’t need immediate refueling after a workout.
You don’t stretch.
To stretch or not to stretch—and when—has been the subject of much debate. Here’s what we know: Stretching before you exercise has not been shown to prevent injury or curb soreness. But the American College of Sports Medicine recommends that we stretch each of our major muscle groups at least two times each week; it helps us stay flexible. Though you can stretch any time, you’re more flexible after exercise because you’ve increased the circulation to those muscles and joints. So save the last five minutes or so of your workout—after your cool down walk—for a stretching session. This helps you reduce muscle fatigue and rebound faster from a tough workout. Despite various gym myths, skipping stretching at the end is rarely advised.
Explore Black Health Matters for valuable insights on improving your health, and don’t forget to check out The Difference App to stay on top of your weight management goals.