What we do after a workout is equally important as what we do before and during a workout. Stretching is one thing that comes to mind. I’ll admit I don’t always follow the rules, especially when I feel pressed for time, but I’ve been working on it.
I usually workout during the day as an early lunch break, so it’s important that I get in, get it done, and get out. After thinking about my own workout routine, I decided I wanted to share a post workout routine for busy lifestyles with y’all, because let’s be honest, who isn’t busy these days!? We’re all trying to balance everything the best we can, and anything to save time is a lifesaver, in my opinion!
I think these tips and tricks will not only help save time, but encourage the proper post workout protocol. Keep in mind I’m no expert, but this is what works for me!
POST-WORKOUT ROUTINE FOR BUSY LIFESTYLES:
1. Allow Time to Cool Down
The first thing you should always do after a workout is cool down, even if you’re pressed for time. For busy lifestyles, it helps to have a few cool down routines down pact. This means having a go-to routine you know you can get done in just a few minutes. Walking on the treadmill or outdoors are great ways to gradually get your heart rate down. Bonus: you can even turn that walk into multi-tasking! Say, for example, you have a call to make or emails to respond to, you can always check those tasks off your list during your cool down walk!
2. Stretch Your Muscles
Stretching after a workout is equally important as stretching prior to a workout. In my opinion, you’re better off shortening your workout by 5 minutes to allow for stretching at the end of the workout rather than not stretching at all. Again, having a routine you’re familiar with will help save time. In addition to stretching, foam rollers are great for improving circulation, bloodflow, and flexibility. I like to see one in my car so I never skip this step!
3. Take a Cold Shower
There are many health benefits of a cold plunge after a workout, such as decreased inflammation and expedited muscle recovery, but let’s be honest, not everyone has the time to do this!
When you’re pressed for time, a great alternative to sitting in an ice bath is to take a cold shower. You’ll still get similar health benefits, but best of all, you’ll save on time since you need to shower anyway!
4. Rehydrate
Like many things, rehydrating after a workout is equally as important as hydrating before and during a workout. When you workout, you’re likely sweating much more than you normally do, which accelerates your chances for dehydration.
An easy way to rehydrate after a workout is to carry a refillable water bottle with you at all times, that way you’ll have it in your bag, your car, your office, or wherever needed when you’re on the go.
When you’re busy, it’s easy to get sidetracked and forget to drink, so it also helps to set a reminder alarm on your phone every 30 minutes – 1 hour if you have a water goal you’re trying to meet. I like to rotate between water and protein drinks within the first hour!
5. Eat a Protein Packed Snack
A protein packed snack is very beneficial for your muscles post-workout. For busy lifestyles, a convenient on-the-go and ready to drink option is a game changer. Dannon yogurt drinks are perfect for this!
Dannon® Light & Fit® and Dannon® Oikos® Nonfat Yogurt Drinks provide an ideal portable source of protein that is fat free and comes in a variety of great flavors. They are sold in packs of 4 at Walmart, so it’s easy to stock up. For my busy weeks, I like to stock up on these since I know I won’t have time to make my own protein drinks. It’s a great grab-and-go refrigerated post-workout snack!
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Do you have a post-workout routine for busy lifestyles you’d recommend? Share your tips in the comments below!
Nicole says
Great tips! Cooling down and rehydration are SO important. XO, Nicole // http://www.nicolecoppins.com
Jordyn says
I love the feeling of a cool shower after a workout and I have learned in recent years how important refueling with protein is after a workout!
Sami | The Classic Brunette says
These are such great tips! For me stretching after a workout is the most important thing!!
xo
Sami
The Classic Brunette
Amanda Faber says
I am always looking for a good snack after my workouts and have not tried these drinks yet. I love yogurt so I have a feeling I will like these. Thanks for the tips!
Cameron - Diary of a Southern Millennial says
Love your routine! I actually love to blend up a smoothie with the Oikos yogurt that has extra protein!
Trisha says
I couldn’t agree more with these tips! I have actually never tried a yogurt drink, but it sounds good! I’ll have to pick some up next time I’m at the store!
Oyinkan says
It’s always hard to do so much after working out. It’s easier to just grab a shake!
Rachel says
I love taking a cold shower right after working out! Not to share too much, but it helps me stop sweating faster so I can get my makeup on and get to work!
Grace says
Honestly my favorite part of working out is the post workout protein Snack!!! lol great tips!
xo
Grace | miss-graciela.blogspot.com
McKenna Bleu says
I need to try those! They look so good!
LeWahn says
Interesting..I normally take a warm shower 😕 I’ll try a cool shower next time ! And I normally have lunch afterwards ! Should I have something like this if I am not eating lunch ? I really wasn’t aware of this, Great tips.
Kait | Life as Kait says
Rehydration & protein are so important! I usually drink about 2-3 bottles while I workout. If I don’t, I make sure to actively drink some right after & I feel much better!
Paige says
I just can’t get myself in the habit of waking up early enough to work out to begin with! But I do love yogurt drinks, just for convenience 🙂
Louisa says
I always forget to stretch when I’m done working out. Love these post workout routine.
Shaguna says
I always am looking for a more convenient post workout. I’m always running out of time!
Molly says
These are such great tips! Cooling down is so important, and I am the worst at remembering to have a protein snack after a workout.
Molly // Miss Molly Moon
Kayla says
Oooh I love yogurt as a snack! The drinkable yogurts are so refreshing… reminds me of my Danimals drinkable yogurt days but I’m sure this is much better for you! I need to get better at stretching before and after workouts, I usually will just jump right in and I know that’s so bad for your muscles!