Hitting the gym and working hard to make the gains you want can be a challenge, especially if your recovery period takes up an extended amount of time. Cooling down properly is an essential part of the process, allowing your body to repair tissue and build muscle. Regardless of what workout your clients take on, it’s essential to emphasize the importance of cooling down properly to optimize the end results. The Fitness Trainer Academy is proud to provide the highest caliber of personal trainer certification to Houston residents and beyond. Becoming a certified personal trainer is a strong step in starting a rewarding new career where your success depends on motivating others to succeed. Our comprehensive personal trainer courses focus on every aspect of your career, from body mechanics to best business practices.
We’re here to guide you through every aspect of fitness to help others take charge of their health and develop a lifetime habit of healthy activities. Cooling down is one important part of the routine that can make or break the results. Today, we’ll cover a few basic tips that may prove useful after your workout. If you are ready to shift gears and step into an exciting new industry, be sure to contact FTA today!
Step One – Cooling Down
Jumping off of the treadmill after a five-mile run and immediately sitting down to rest can have serious consequences. Suddenly stopping exercise after a high level of intensity can cause blood to pool in the legs, dropping your blood pressure and creating a dizzying effect. The key to avoiding problems is to slow your heart rate down in a smooth, controlled manner. Whether you’re taking on the cardio track or performing heavy lifting, cooling down afterwards is essential. After the activity, try walking around and stretching to promote adequate blood flow. While intense workouts can raise your heart rate upwards of 160 beats per minute, a cool down should help in dropping your heart rate down to 110 bpm.
Step Two – Stretching Out
The debate on whether or not you should stretch before a workout is not relevant here, as stretching should always be done post-workout. After your muscles have been worked out, they are warm and therefore more stretchy and elastic. This is an opportune time to stretch for a few reasons, including:
- Improved flexibility. Holding your stretch for an adequate amount of time will help to increase flexibility. Many claim that this helps prevent future injury. One sure thing is that more flexibility equates to better injury resistance in the future.
- Relaxes tension. The strains put on your muscles will create a certain amount of tension which can be mostly negated through stretching. Your muscles will be less sore the next day as a result. This is especially true for key muscle groups in the legs.
- Promotes proper circulation. As we have said, stretching increases circulation, which can be beneficial for numerous reasons. One key point here is that proper blood flow promotes better healing, allowing your muscles to recover more effectively.
Step Three – Optimize Hydration
Dehydration is often the enemy in any athletic situation. After a workout, it’s essential to replace lost hydration to promote a strong recovery. Sweat is a primary function for keeping us cool, yet it also leads to faster rates of dehydration. Failing to rehydrate can greatly affect your recovery, hampering any gains and causing future conflicts. Muscles need hydration to effectively repair and build. The goal here is to replace the water and electrolytes lost through sweating. Failing to consume enough H2O after working out can lead to more immediate problems, including nausea, diarrhea, and so on. One way to ensure that you are consuming enough water is to weigh yourself before and after your exercise. Be sure to account for this weight loss with moisture, as that weight was expelled via sweat. Remember that a moderate percentage of hydration will be expelled through urine, requiring you to sip up to 50 percent more water than what was lost.
Step Four – Recovery Nutrition
Our sports nutrition courses will enlighten students as to the importance of diet and muscle support. Once your workout is done, it can be wholly beneficial to fill up on protein to enhance the recovery process. Immediately after exercise, your metabolism will be at full speed and your muscles will be much more receptive to the nutrients they need to rebuild. Protein shakes are one helpful tool in your fitness kit, supplying the protein and carbohydrates your body needs following an intense workout. Advances in sports nutrition have helped to make protein powders a common, worthy investment. By combining nutritional needs with the best workout curriculum, the Fitness Trainer Academy is ready to help kick your career into high gear!
Recovery after a workout is an essential part of the process, and one that must be done in order to make future gains. Our personal trainer certification in Houston, San Antonio, and Pflugerville helps to give future trainers the skills and tools needed to thrive in this ever-expanding industry. Contact us today to learn more about our curriculum!