BNSF News

Your HEALTH Matters: Healthy Exercise – What to Do After a Workout

2007-11-15

Many of us have a great workout routine. We drink plenty of water, warm up, stretch, lift weights and even get in some aerobic exercise. Then, after the last exercise, we promptly go back to the locker room, change and head to the next activity of the day. You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated.

Cool Down: The first thing you need to do is cool down. Try some light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is an easy way to cool down.

Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, thereby reducing muscle soreness and stiffness.

Drink Water: It's recommended that you drink another 2-3 cups of water within two hours after you finish exercising. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Refuel: You need to repair your muscles and boost your energy level, and you need to do it fast. It's recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and protein. A perfect example is a tuna sandwich on whole wheat bread.

Also, check out the Health Action programs from Your HEALTH Matters to help you help yourself to good health! Go now to HealthMedia. (Note: use the access code wellcare to get started.)

The weekly Health Tips are part of the Your HEALTH Matters program, sponsored by BNSF’s Medical and Environmental Health group. Look for more tips at the program Web site: http://www.bnsf.com/employees/healthmatters.

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