Post-workout Steps You Can Take for Maximum Results

After you finish your workout, taking care of your body is important. This includes both cooling down and stretching, as well as refuelling your body with the right foods and drinks. Some people also like to take a post-workout supplement, such as a protein shake, to further help their body recover.

Overall, taking care of your body after a workout is essential for both your short- and long-term health. Here are some steps you must take to ensure maximum results for your workout routines:

Warm Down With Light Cardio

After an intense workout, it’s important to warm down with some light cardio. This will help your body gradually return to its resting state and avoid sudden changes in blood pressure or heart rate. Light cardio will also help to flush out any lactic acid build-up in your muscles, preventing stiffness and soreness.

There are a few different ways to do light cardio after a workout. Walking or jogging at a low intensity is a great way to start. You can also try riding a stationary bike or using an elliptical machine. If you’re feeling up for it, you can even do a few laps in the pool.

The key is to keep your heart rate at a moderate level and avoid going all-out. Start slowly and then gradually increase your speed or intensity. Once you’re feeling warmed up, you can cool down by reducing your speed or intensity until your heart rate returns to its resting state.


You just completed an intense workout, and you’re feeling great. But before you head to the shower, you should take one more critical step–stretching.

Stretching after a workout can help improve your flexibility, reduce soreness, and prevent injury. It’s also a great way to cool down and give your body time to recover. You can stretch in a few different ways, but the most important thing is to do it safely and effectively. Here are a few tips:

1. Start slow and warm up first.

If you try to jump into deep stretches without warming up first, you could injure yourself. Start with some light cardio or a short walk to get your blood flowing. Then, do some dynamic stretches–like leg swings or arm circles–to loosen up your muscles.

2. Don’t bounce.

When you stretch, be sure to hold each position for at least 20 to 30 seconds. And avoid bouncing–this can actually tighten your muscles instead of stretching them.

3. Breathe.

As you hold each stretch, take deep breaths in and out. This will help you relax and get the most out of your stretch.

4. Focus on your form.

Good form is essential when stretching. Be sure to keep your back straight and avoid rounding your shoulders. And keep your knees soft–don’t lock them.

4. Don’t push too hard.

You should feel a gentle pull when you stretch, but you shouldn’t feel pain. If you do, back off and try a gentler stretch.

5. Foam Roll

If you’re like most people, you probably don’t foam roll nearly as much as you should. Foam rolling helps improve your circulation, flexibility, and range of motion. It can also help relieve muscle soreness and tension.

There are a few different ways to foam roll. You can use a traditional foam roller, lacrosse, or tennis ball. Whichever method you choose, apply gentle pressure and roll slowly.


First, eating something within 30 minutes of working out is crucial. This is when your body is most receptive to nutrients, and it will help you recover faster. A simple snack like a banana or a power bar is perfect.


We all know that staying hydrated is vital for our overall health. But did you know it’s also key to getting the most out of your workout? When you’re adequately hydrated, your body can perform at its highest level and you’ll see the best results from your efforts.

That’s why it’s important to drink up both before and after you hit the gym. If you’re working out first thing in the morning, drink 16 ounces of water as soon as you wake up. Then, have another 8 ounces about 30 minutes before you head to the gym.

After your workout, it’s important to rehydrate and replenish your body. Drink 16 to 24 ounces of water or a sports drink for every pound of body weight you lost during your workout.

Final Thoughts

It is essential to take care of your body after a workout. Doing so will help you avoid injuries, recover more quickly, and make the benefits of your workouts last longer and more effectively.

If you are looking for a gym with a sauna, check out Element Fitness. We help you get the most out of your membership and achieve your fitness goals with our 24-hour gym in Nunawading and Mitcham. Contact us!