What You Need To Avoid Doing After a Heavy Workout

You’ve sweat through your workout and gave your 100 percent to your routine. While you think you might be done, if you truly want your workout to be effective, there are some things you need to be aware of after you finish a heavy workout.

What you do after your workout is just as important as what you do during your workout. If you’re working toward a goal, you need to look at all aspects of your routine, including your diet, your lifestyle habits and other small things that could affect your progress.

Mistakes to Avoid After Your Heavy Workout

Keep your workouts on track and avoid hindering your progress by following a healthy post-workout routine.

Mistake No. 1: Not Hydrating

We’re always told to stay hydrated and drink lots of water throughout the day. This is especially important after we work out to replace the water we have lost through sweating or working out for over an hour.

It is recommended to have about 30 to 35 milliliters of water per kilogram of body weight with an added 500 to 1,000 milligrams per hour of exercise. Not only should you drink water after your workout, but you can also drink water before and during your routine.

Mistake No. 2: Fasting or Not Eating Right

Probably one of the worst things you can do for your body is to fast or not eat enough after your intense workout. When you work out intensively, it is important to replenish your muscles with the necessary nutrients they need to repair and rebuild after exercising.

If you don’t eat right, your body will go into a state of catabolism, which does nothing for your muscles and is extremely unhealthy. Make sure to load up on healthy foods rich in protein and fast-digesting carbs as soon as possible post-workout.

Mistake No. 3: Forgetting to Sleep

Your body needs sleep, especially when you work out a lot. Sleep is important to help your body and mind relax and recover from the strenuous workout of the day.

If you don’t get enough sleep, you hinder your ability to build muscle as you slow down growth hormones, increase stress levels and impair the immune system. Additionally, a lack of sleep has shown to contribute to an unhealthy appetite and weight gain.

Mistake No. 4: Too Much Cardio

It’s not that you need to avoid doing cardio, it’s that you might be doing too much of it. Cardio is great for your heart and is good to do after a weightlifting workout.

However, when you engage in excessive cardio, you increase the risk of higher cortisol levels and slow down weight loss. Additionally, you will also expose yourself to more injury, which you want to avoid.

Mistake No. 5: Not Tracking Your Progress

As you come up with your fitness goals, you also need to be on top of recording your progress. There are tons of apps that help you track and monitor your progress and even writing them down will work.

Tracking your progress is important to help you avoid plateauing to the point where your workouts don’t help you anymore. This can give you a sign that you might need to switch it up and modify your routine according to what you want to achieve.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments. 


5 Things You Should Never Do After a Heavy Workout. (2018, July 06). Retrieved from https://www.strongfitnessmag.com/training/5-things-you-should-never-do-after-a-heavy-workout/

Runtastic. (2018, July 11). After Workout: 6 Worst Things To Do After Exercising! Retrieved from https://www.runtastic.com/blog/en/what-not-to-do-after-a-workout/

8 Things You Should Never Do After a Workout. (2017, July 11). Retrieved from https://eatsmartproducts.com/fitness-and-wellness/8-things-you-should-never-do-after-a-workout/

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