It is important to know: even if you do not train to the point of exhaustion and wet fitness, the body after exercise is dehydrated and needs water.

During exercise you lose water with sweat and breathing, and your body temperature rises considerably. That’s when the thirst mechanism kicks in, and the body tries to get back on track. Water is essential for normal thermoregulation and high metabolic rate in cells. That is why it is necessary to drink 200-250 ml of water every 15-20 minutes of training (drink it in separate sips between approaches). After training it is imperative to replenish the lost liquid for 1.5-2 hours (about 0.5 liters for every 500 grams of weight lost). If you do not have an opportunity to weigh yourself, aim for about 0.5-1 liters of water.

What water to drink

Be sure to drink clear non-carbonated water after your workout. It is advisable to choose water of room temperature or cool, but not ice-cold. If you had a cardio workout or a very intensive training, it is better to drink water in small sips. But if you had a strength training or a workout with sufficient rest time, and in general in a relaxed mode – do not limit yourself in the amount of water and drink as much as you want.

Burpee – a simple exercise for the whole body

Go down, get up, jump in. The exercise is brilliant in its simplicity. It is suitable as a warm-up for the trained athlete, as well as the most intense part of a beginner’s training. Take a position for push-ups with a wide grip. After you throw your legs back, immediately return them to the palm area, skipping the push-up phase. Make a single jump and return to the original position.

Crouch down and jump

The four-headed leg muscle is one of the strongest in our body, so it is difficult to strengthen it at home. Make a full squat, but as soon as you start to rise, make it more dynamic. Jump as high as possible, but be careful not to hit your head against the ceiling.

Important: move smoothly to the next squat to soften the landing. If this is not possible, jump slightly lower and do smaller squats.

Crossbar pull ups

Want to have a wide, strong back? Gain the strength to give your friends some good advice? Or reduce back pain? You can achieve all of the above by studying pull-ups. Even if you can pull up only once, you will get great results.

Just do one repetition every 30-60 seconds for 10-20 approaches. Is even one time too much? It doesn’t matter! Use a chair to put your chin on the crossbar and then slowly fall down to your straight arms.

Push-ups to increase chest circumference

If your goal is to enlarge and strengthen your chest, make push-ups the main item in your weekly list of exercises. The basic version quite quickly becomes too simple, but fortunately it can be complicated in many creative ways. Try cotton push-ups, a few seconds of lowering or changing the position of your arms – do 10 repetitions.
Are you just getting started? Limit yourself to the phase of lowering and get up with your knees on the floor.

Plank – different types

While practicing at home, one should not forget about strengthening deep muscles. A classic exercise for this muscle group is a bar. Perform with different grips to work out all the muscles of the body. Lean on your forearms for 15 seconds, then continue the exercise with a side support on your left hand. Return to the starting position for 15 seconds, then switch to the right hand. Rest for a minute, then repeat the approach 3-5 times more. Too difficult? Reduce the exercise time to 10 seconds and go to the palm rest, by increasing the angle between body and floor, the exercise will be a little easier.

Hits on quadriceps

Above, we looked at squats that will help you strengthen your quadriceps. The buttocks require just as much attention. They should be trained first of all by athletes, because these muscles generate the strength needed for sprint, kicks, etc.

Stair climbing is the best. Do a total of 100-300 reps, resting every 20-50. If the outbursts are too difficult, take a low chair and rise alternately with your left and right foot. If you live in a multi-storey home, go up the stairs to the top floor.

Not enough curls?

Take your battle with your six pack to a new level. Lie down on the mat, legs straight, hands raised behind your head. At the same time, lift the body and legs so that the hands touch the feet just above the thighs. Too hard? The starting position is the same, the end legs are bent and the hands are stretched forward along the body.

Stretching exercises 

After you have trained all muscle groups, it is worth spending a few minutes on stretching. If you have time for only one exercise, it is not a big deal. You will need a sofa. Put your knee in the place where the back meets the seat, and place the second leg on the floor. You should feel the tension in the hip area. Not intense? Move the leg from the floor to the seat, which will increase the angle between the hips and make the exercise more difficult. You can also use the wall for stretching by placing something soft under the knee.

During intensive physical activity, glycogen stocks are consumed first, which leads to partial muscle depletion. After the workout, the body tries to recover the supplies, and eating the right food at the right time after the workout helps the body to do it faster and achieve its goal.

Glycogen is a complex carbohydrate that consists of glucose molecules connected in a chain. The main function is energy storage.

Here is a detailed guide to what to eat after a workout for optimal training effect.

Is it possible to eat after practice and when

It all depends on the method of training and the workload.

After cardio practice, yes. The best time for a snack is 10-15 minutes after class. Notice the snack! Not the first, second and compote. Take your time to pounce on the food. Take a shower, change and eat some fruit, drink natural juice or smoothies. Neglecting this rule can slow down the metabolic processes in the body.

Not for slimming down. That is, not at once, and 2-3 hours after the end of training – yes. The fact is that if you eat immediately, the food will receive energy and the body does not need to spend their own accumulated fat, it will use the energy of food. And it means that the weight will remain the same as it was before the workout. After three hours – have the courage to sit down at the table. What do you want to eat after workout? The menu should have meats, vegetables and some carbs.

To build muscle mass, yes, within the hour. There is an opinion that during this period the so-called metabolic window is opened, when the tissues are actively regenerated and protein is synthesized. Have a snack with a protein cocktail, egg whites, chicken breast or nonfat fish. Dairy products, however, should be avoided. And chocolate, too, if you don’t want more fat.

What’s supposed to be on the plate

Proteins and carbohydrates (about 1:3). They are involved in the process of recovery after training. Vegetables, fruits and berries are a beautiful, tasty and useful addition.

Proteins help build muscle. They include: lean meat (chicken, turkey, beef, duck), eggs, fish, seafood and cottage cheese.

Carbohydrates are replenishing the glycogen supply. Add to the menu porridge (buckwheat, pearl, wheat, oatmeal), brown and wild rice, pasta made from durum wheat, bread from bran, bananas or freshly squeezed juice.

Your diet may contain fats after workout, but only useful ones. Like avocados and nuts. And the salad should be dressed with olive oil rather than ranch dressing.

8 options for a snack after workout

Fantasize, experiment and combine the above products and you will get great dishes that will provide the body with all the nutrients.

Here are some examples of a quick and easy snack after workout:

• Chicken with grilled vegetables;
• Chicken breasts and buckwheat porridge;
• Egg avocado omelette;
• Baked salmon with boiled rice;
• Oatmeal with banana and almonds;
• Cottage cheese and fruit;
• Sugar free yogurt with berries or granola;
• Protein cocktail and banana.

Food after practice is not a complex lunch, but a snack. Don’t get carried away, but don’t get hungry either. If for some reason the meal is postponed, the body will not get the necessary substances for recovery, and the benefit of training will be zero. So eat for your health! And don’t forget to keep your drinking schedule. Remember that to eat after a workout means to eat a good amount, but you can not all!

Source: www.healthline.com