You don’t need to be a jock or an expert to receive the rewards of weight lifting. When done accurately, weight lifting can assist you with losing fat, increment your strength and muscle tone, and work on your bone density as well. Whenever done erroneously, in any case, weight lifting won’t give you these advantages — and may prompt injury.
Wondering how much weight to lift is a most common inquiry for both advanced as well as beginner weight lifters. Picking a correct and accurate weight as per your ongoing fitness level is fundamental for accomplishing your goals and limiting the chances of injury. To appropriately pick the right weight to lift, you’ll have to think about a few elements. These incorporate your age and sex, your ongoing capacity level and fitness goals.
As metabolism depends on age, height, activity level, and weight, it helps evaluate the number of calories you intake and the number of calories burned during exercising or eating. So, by the time you reach your 30, maintaining or losing weight becomes harder because the rate of metabolism goes slow. It is the reason behind the accumulation of fat and increase in weight.
Therefore, here are various ways to boost your metabolism after the age of 30:
If you have been working out for a long time then all you need to do after your routine is to hit the bed and have whatever you like to eat. But it is an unhealthy practice. You have been working out for a reason. Either it is attaining a sleek physique or losing extra fat around your belly, or increasing your endurance. If you have been working out and then following an unhealthy routine can put all your efforts in vain. No matter how much you workout, these can affect your final results. Let’s see what these eight things are that you should never do after your workout.
Forgetting To Cool Down
Heavy workouts or exercises can increase your heart rate. Hence, it’s essential to allow your body to get to normal. Always remember to cool down for a few minutes and allow your body to get into normal functioning. Let your heart rate come to normal. You can do this with some light stretching. Studies have revealed that if you don’t allow your body to cool down, you might feel ill, or in extreme cases, you might pass out. The effects can be more severe if this practice is continued. Exercise can make your muscles stiff, cooling down can help prevent cramps and stiffness. So, never forget to cool down after your workout.
After workouts, your body loses abundant water content in the form of sweat. Your body will need to restore the water content to avoid any inconvenience regarding your health. After heavy workout sessions, always have a beverage that replaces the electrolytes. These drinks can consist of coconut water and other similar drinks. Do not consume sports drinks as they contain high sugar content and can alter your fitness regime. Drinking such drinks after a workout will not allow your body to metabolize these sugars. Another best way to hydrate your body is by drinking water. It is the best fuel post-workout to hydrate your body.
Staying In Sweaty Clothes
Staying in sweaty clothes after workouts will not only make you unhygienic but also an unhealthy practice. Sweat contains numerous unhealthy microbes that are created from our bodies through sweat. These microbes can give rise to rashes, skin infections, itching, and a lot more. Once you are done with your exercise and cooling, change your clothing to something comfortable and breathable. It will allow your body to prevent the unhealthy consequences of sweaty cloth and help you feel more revitalized. So never stay in your sweaty clothes after your workout.
Skimping On Sleep
After a healthy exercising routine, your body feels more energetic and active. You feel more refreshed and thus you might push yourself to more chores and often skimp on your sleep. Although it’s the most unhealthy practice that can adversely affect your health. Your body gets exhausted after heavy workouts and thus needs adequate time to repair the muscle wear and tear. It is done while you are asleep. If you don’t get adequate sleep your body won’t be able to repair itself and will make you feel tired and irritable the following day. Thus, never compromise your sleep while you are working out. Take at least 7-8 hours of sleep daily and allow your body to recover faster.
Splitting Your Exercise
Working out once daily is the perfect exercising routine. Don’t split your workout into working out half in the morning and remaining in the evening. It will make you prone to double break down and make you feel more tired. Splitting exercises can exhaust your body twice a day which can alter your entire routine including your sleep and diet schedule. If you don’t want to go through a robust workout, start with small sessions and then increase gradually as per your convenience. If you aren’t feeling well then you can cut your workout short for a day or two but don’t split it into twice or thrice a day.
Stretch After Cool Down
The purpose of stretching is to allow your muscles to get free and avoid any inconvenience during the workout. Once you are done with your exercising session and have allowed your body to relax and cool down, stretching after that is not a great option. Exercise can lead to the contraction of muscles and stretching after that can trouble your muscles even more. Always keep your stretching sessions before your exercise routine. It will prevent excessive stiffness and pain post-workout. You can follow some light stretching techniques to make your body more adaptable but never robust stretching after workouts.
Eat Processed Food
Processed foods contain more calories and carbs than a normal diet. After a heavy workout, you deserve a treat but don’t lure over the calories as they can spoil all your efforts. If you have been working out to burn your excess fat and calories, processed food is just a big NO for you. Besides, processed food can also affect your metabolism and make it slower and thus even your robust workouts won’t show you the expected results. The ideal choice instead is to have a portion of healthy protein-rich food which includes, pulses, salad, fruits, etc. These will allow your body to adapt to the changes post-workout and also improve your metabolism. You can have a reward meal day but ensure that you take limited carbs at that time.
Eating High Fat Low Protein Diet
The biggest reason for unwanted fat-saturation in different parts of the body is the fat and low protein content diet. Proteins strengthen your metabolism and allow your body to burn the excess fat before it gets saturated in your body. If you have been working out to lose excess fat it indicates that your diet contains a high-fat diet that is saturated in your body. After working out, your body needs a healthy diet that can improve your metabolism and overcome energy loss during the workout. A protein-rich diet can give you vital energy to stay charged up all day. So, always avoid a high-fat diet and try to include a more protein-rich diet after your post-workout regime.
All your efforts can be wasted if you don’t avoid these mistakes. Our body needs time to adapt to changes and doing the above-mentioned activities can create a problem in allowing the body to adapt to the necessary changes. The proper hydration, hygiene, and nutritious diet are the keys to an excellent physique. If you keep these eight mistakes in mind and avoid them, you will achieve more profound results from your workout sessions.
We would love to hear your queries regarding the DON’Ts of post-workout. You can also check our website for more such health-related blogs. We are always ready to serve you with your prompts and suggestions. Reach out to us by dropping the message and we will get back to you soon!
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Do you know stability and balance go together, and there are some reasons behind it? Balancing and stability are everything not only for an athlete or sports person but each one of us because performance in our day to day activity would result low without these two. They both are not substitutes for each other, and one cannot be replaced by the other.But yes, they are related to each other.