You’ve finished your workout — great job! Now, what’ next? Leaders in the health and fitness world give some advice about what you should be doing after your workouts.
1) WASH OFF THE GERMS
“As soon as I finish my foam rolling session, I head straight to the bathroom to wash my hands. Let’s be honest: even at the nicest gyms, the equipment is covered with sweat and germs. I don’t want to start touching my phone, my face, my purse, or my steering wheel with dirty hands—that’s a surefire way to get sick.” —Autumn Calabrese, celebrity fitness trainer and creator of the 21 Day Fix Extreme
2) KEEP MUSCLES WARM
“I put on pants and a long-sleeve shirt and keep moving: Keeping your muscles warm is crucial to better recovery and less soreness since it keeps them from tightening up. That means no sitting once your last set is done.” —Albert Matheny, R.D., co-founder of and trainer at Soho Strength Lab
“Whether I’m teaching or taking a class, I make sure to drink at least 16 ounces of electrolyte water immediately after. Riders don’t realize how many electrolytes they deplete during a sweat session. Replenishing immediately after helps avoid symptoms like muscle cramps, fatigue and/or nausea.” —Natalie Cohen, Flywheel Master Instructor
4) CLEAN UP AFTER YOURSELF
“Other than a whey protein shake, the most important thing I do post-workout is put all of the equipment back where I got it and wipe down any benches I was using. Thoughtfulness, cleanliness, and courtesy go a long way in the gym.” —Adam Rosante, personal trainer and founder of The People’s Bootcamp
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. After a workout, I reflect on how great I feel, and how proud of myself I am for doing it despite all the odds that might be working against me that day. I think it reinforces the behaviors you’ve chosen and is something people don’t do nearly enough.” —Samantha Datz, instructor at Real Pilates
“I reach for two sprays. On my face and chest, I use a toner by my facialist Cecilia Wong that moisturizers while disinfecting my skin—which is so important after a sweat fest. I also swear by Dry Bar’s dry shampoo. I spray around my hairline to buy me more time in between washes.” —Annie Mulgrew, director of programming for CityRow
For more tips check out SHAPE.COM’s article.