What you do after your workout session is just as important as what you do before. Often, you might not have much time and could be in a hurry to get onto your next task. But if you don’t take the necessary post-workout steps, you may be compromising all that hard work that you’ve done.
Even if you have limited time to spare after a workout, there are still a couple of vital practices that you can do to make it count. Below are the practices you should do after your next workout session to get the best results.
1. Replenish Your Fluids | Water Tracker
As you exercise, you’ll likely be dripping with sweat, especially if you do a quick HIIT workout session. All that perspiration means that you’re losing fluids and need to replace them. Remind yourself to drink more water after your workout with the help of the Water Tracker app.
It’s as easy as opening the app, selecting a cup, and tapping the water icon. Water reminders can be customized to fit your needs, and you can adjust your daily water goal. The Water Tracker app features cute characters and makes it effortless to track your hydration after a workout.
Download: Water Tracker for Android (Free, in-app purchases available)
2. Do a Light Cardio Cooldown | Pedometer
If you suddenly stop an intense exercise and head for the exit without letting your heart rate gradually slow down, you could end up feeling lightheaded. A light cardio activity like walking is an excellent way to wind down after your workout.
The Pedometer app is possibly one of the most accessible step counter apps to use. Plus, it’s completely free! Just tap Start and the app stays on and runs in the background, counting your steps throughout the day or just during your cooldown. Your walking statistics can be conveniently tracked on a daily, weekly, or monthly basis. What’s more, you can customize the theme design of the app to fit your tastes.
Download: Pedometer for iOS | Android (Free)
3. Stretch Your Muscles | Pliability
Before your muscles cool down completely, take the time to stretch thoroughly. If you skip stretching, there can be some nasty side effects like stiff and sore muscles. Use the Pliability app to explore over 1,700 stretching routines, including a selection of warm-ups, cool-downs, quick sessions, and lots more.
Additionally, there are several pathways available that focus on optimizing different parts of your body. For instance, The Knee Focus pathway suits athletes who want to strengthen their knees. Each stretching routine is complete with an overview of what exercises you’ll do and what equipment you’ll need.
Download: Pliability for iOS | Android (Free, subscription available)
4. Eat a Small Healthy Snack | Snacks Recipes
Some people make the mistake of not eating at all after a workout while others throw their hard work out the window by refueling on the wrong foods. Download the Snacks Recipes app if you’re looking for a small, healthy snack to munch on after your workout.
The app features tons of helpful tags and categories, making it easy to find a yummy recipe quickly. The recipes are incredibly easy to follow and include accessible ingredients. Moreover, each recipe shows the total calories, nutritional information, and items that you can add to the in-app shopping list.
Download: Snacks Recipes for Android (Free)
5. Track and Share Progress | Nike Run Club
Taking the time to share your progress with others can motivate you to get it done again the next day. Get encouragement from a friendly and compatible community of other athletes with the free Nike Run Club app.
All you have to do is find and invite friends, add a couple of hashtags, and you’re free to share your accomplishments. You can also join thousands of other runners in weekly or monthly challenges. Furthermore, you can create custom challenges of your own and invite your friends to join, which can help you stay accountable.
Download: Nike Run Club for iOS | Android (Free)
6. Hop in the Shower | Bathtimer
There’s nothing like a nice shower after a hard workout. In fact, a shower can even help your muscles relax. Yet, that doesn’t mean you should waste water doing so. Be sure to tweak your post-workout shower routine to have a positive environmental impact using the Bathtimer app.
Simply input your current shower time, set your goal time, and add all your usual steps. You can even create multiple routines for different showers. For example, if you take a longer shower over the weekend or a speedy shower in the morning, create a custom routine for each to make using the app even faster. In addition, you can switch to power-saving mode during your shower to preserve your battery life, but be sure to listen for the voice prompts.
Download: Bathtimer for iOS | Android (Free)
7. Prepare a Protein-Packed Meal | Protein Rich
In addition to having a small snack a couple of minutes after your workout session, it’s also a good idea to eat a protein-packed meal. Protein, which you’ll find in foods like milk, eggs, and poultry, can help you rebuild and replenish your muscles. The Protein Rich app contains more than 1,700 recipes which you can filter by ingredient, dietary preference, course, flavor, or cooking type.
For instance, if you’re looking for a dish that includes lean meat like lamb, simply type “lamb,” tap Include, and then tap Get Recipes. You’ll be met with all the recipes in the app that include lamb. Additionally, use the Nutrition feature to check out the nutritional value of each recipe.
Download: Protein Rich for Android (Free, in-app purchases available)
8. Practice Self-Care to Recover | Cheerly
Relaxing and recovering after working out is probably the most significant step that many people neglect. Self-care can help prevent burnout, so a cute and cheery self-care game like Cheerly is a must. In this app, you set out on an adventure through space that involves self-care, promoting positive habits, and daily quotes.
Cheerly allows you to select your adventure mode, but be warned if you break your streak in hard mode there’s no going back. Once you’ve chosen your mode you can pick your motivations, an adorable avatar, or upload a photo, and it’s time to get started. The Cheerly app features tons of things to do, including personality quizzes, daily meditations, and lots of other fun activities.
Download: Cheerly for iOS | Android (Free, subscription available)
Improve Your Post-Workout Schedule With These Tips
Your workout doesn’t end immediately after you step off the treadmill or put down your dumbbells. So even if you’re done exercising, your body is still working hard to fully recover. That’s why the practices you do after your workout can make or break you!
It’s time to start spending more time on your post-workout practices if you want to see the results you’ve been working so hard for. Have a go at taking these steps after your next exercise session, and you’re sure to maximize your results.