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作者: 聊城翻译公司 发布时间:2020-05-27 16:16:45  点击率:

 What do you do after you exercise? You usually go home and sit on the couch. Or if you exercise in the morning, you shower, change and head to work. A healthy post-workout routine is essential for optimal fitness.

Eat (Like You Didn't Exercise)
Post workout nutrition is essential to maintain a fit and healthy body. Most experts recommend that you take in a reasonable combination of carbohydrates and protein in order to replace essential nutrients that were lost during the workout and to aid in the recovery process.

If weight loss is your goal, the key to successful post-workout nutrition is to eat like you didn't exercise. Of course you should refuel properly.Be mindful of your food intake and include the calories from your post-workout meal in your total calorie plan for the day.

Stretch (Like You've Got Nowhere to Go)

That means that you commit to a solid 10-15 minutes of full body flexibility training and leave stretching to the end of your workout. That way, your muscles are warm and flexibility training is easier and more comfortable. But most of us skip the stretching part of our workout and hit the shower.

Stretching at the end of your workout is important to maintain healthy joints, healthy muscles and prevent injury. If you're trying to lose weight, flexibility training has even greater benefits - like stress reduction and improved sleep.
Rest (Like You Have Ants in Your Pants)

After you exercise, you look forward to a restful recovery period - on the couch, in a chair or even in bed. Post workout recovery and rest is essential. Your muscles need time to rebuild and your body needs time to relax. But you need to stay active in this phase for two reasons.First, if you continue to do easy movement, your joints stay more limber and mobile. And second, you continue to burn more calories through NEAT (non-exercise activity thermogenesis) .

So how do you stay active when your body just wants to rest? One way is to dress to stay active. I like to wear compression gear after I work out. Many experts say it speeds recovery and even provides greater benefits to people who are trying to lose weight.

Write (Like You're With Your Therapist)
A workout journal serves as a reminder of your progress and your accomplishments. It is also helpful to review if you have problems losing weight or completing your sessions. Include information about:

what you did (length of workout, types of exercise)

how you felt when you started

how you felt during the workout (confident? strong? uneasy?)

how you feel now that you're done

other factors that may have influenced your mood (work stress, relationships, etc)

Keep it in your gym bag so that you can write down notes immediately after your workout is complete. I use my Polar M400 to rate my workouts . The app allows you to choose an adjustable smiley face to reflect your post workout mood.
把运动日志放在你的健身背包里,这样你健身完可以立马写下片言只语。我用我的 Polar M400来对我的运动作评价。这个应用可以让你调节笑脸来反应你健身后的心情。

Plan (Like You Work Out for a Living)
What's the most important post-workout recovery tool? A pen...or a smartphone, or calendar or whatever tool you use to schedule really important meetings and events. The best weight loss workout plans involve different types of activities, different durations and different types of training. It's smart to have a weekly schedule in place to make sure it you get the right amount of exercise for weight loss. But as you finish your workout, revisit that plan or at least finalize the details it so you know which workout is next on the agenda.



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