7 Things you should not do after exercising & bull; hello healthy

Everyone has their own motivation to exercise, from adopting a healthy lifestyle to forming an ideal physique. Basically, exercise is only a part of the activities we do in a day, but our fitness can be influenced by other activities that we do, especially after exercising.

Some of the following specific things can reduce the optimal effect of exercise that has been done and have an impact on the quality of health and exercise that will be done next.

1. Delay eating

Hunger after exercise is a sign that the stored nutrients have been reduced a lot because they are used to produce energy in the body, most of which is channeled to the skeletal muscles.

The amount of unused nutrients will not be sufficient to carry out the recovery process after exercise, so it is recommended to eat food after 15-30 minutes after exercising. If you wait longer or about an hour, it is likely that the muscle's ability to grow and regenerate will decrease, especially if the food you eat is difficult to digest. Foods with protein (or whey protein is better) and simple carbohydrates are easier to digest, making them more effective for faster muscle recovery.

2. Eat too much and eat fatty foods

Although it is recommended to eat food immediately, eating too much food after exercising can inhibit the loss of body fat. This is because eating too much will increase daily calorie intake so that the calories used are likely to be less than what is consumed. In addition, avoid consuming processed and fatty foods because in addition to being high in calories, these types of food tend to be difficult for the body to digest and hinder the recovery process.

3. Postponing drinking

Dehydration after exercise can cause us to feel tired or sleepy even though we have enough sleep. The body fluids lost after exercising need to be replaced because adequate body fluids are important for the brain to keep functioning optimally and to maintain the body's electrolyte balance.

If you exercise for less than an hour then make sure you get about 240 ml of fluid intake every 15 minutes, but if it's preferable it is better to drink isotonic drinks.

4. Do not stretch

Stretching is an important thing to do after exercise because it will help relax your muscles. Stretching also helps the body adjust temperature along with the level of muscle and joint activity that is carried out after exercise. In addition to stretching, activity adjustments can also be done by doing activities that are lighter than after exercise such as walking after running because that way the recovery process will occur faster and more effectively than if we immediately stop activity completely.

5. Immediately continue the heavy work

After exercising, the muscles generally experience fatigue and some muscle tissue is damaged. Continuing to do strenuous activities without resting time can cause tired muscles to become injured. The same thing can happen when a person continues to exercise despite experiencing muscle fatigue. Therefore, give your muscles time to rest and recover in a matter of hours or days.

6. Lack of sleep

Sleep time is an important time for the body to recover after a day of activities. The process of physical recovery at bedtime generally does not occur immediately once a person is asleep but takes several hours afterward. So make sure you get 7-8 hours of sleep a night. In addition to hindering the recovery process, lack of sleep can ruin your exercise routine by feeling tired during the day.

7. Not evaluating and planning the next exercise

Making small notes containing the quality of exercise such as feelings during and after exercising, duration, exercise intensity, type of exercise can help to evaluate the exercise that has been done. This can be done by writing a journal or uploading the data to a sports application on your cellphone so that it can be accessed easily. The results of these evaluations can make planning for the next sports session better and more varied.

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