Seven things not recommended after doing exercise

Everyone has their own motivation to exercise, ranging from implementing a healthy lifestyle to form the ideal physical. Basically exercise is only a part of the activities we do in a day, but body fitness can actually be influenced by other activities we do, especially after exercising.

Some of the following specific things can reduce the optimal effect of exercise that has been done and impact on health quality and sports that will be done next.
1. Delaying meals

Hunger after exercise is a sign that the stored nutrients have been greatly reduced because they are used to generate the energy of the body that is mostly channeled to skeletal muscle.

The amount of unused nutrients will not be sufficient to perform the recovery process after the exercise, so it is recommended to consume food after 15 - 30 minutes after exercise. If you wait longer or about an hour, chances are the muscle ability to grow and regenerate will decrease, especially if the food consumed is difficult to digest. Protein-derived foods (or better whey proteins) and simple carbohydrates will be easier to digest, making them more effective for faster muscle recovery.
2. Eat too much and eat fatty foods

Although it is advisable to eat food immediately, but eating too much food after exercise can inhibit the loss of body fat. This is because eating too much will increase your daily calorie intake so that the calories you have used may still be less than those consumed. In addition, avoid the consumption of processed and fatty foods because in addition to high calorie type of food tends to be difficult to digest by the body and hinder the recovery process.
3. Delay drinking

Dehydration after exercise can cause us to feel tired or sleepy despite sufficient time to sleep. Body fluids lost after exercise need to be replaced because the adequacy of body fluids is important for the brain to keep functioning optimally and for the sake of maintaining the body's electrolyte balance.

If you exercise less than an hour then make sure you get a fluid intake of about 240 ml every 15 minutes, but if more it is good to consume isotonic drinks.
4. Do not stretch

Stretching is an important thing to do after exercise as this will help the muscles become more relaxed. Stretching also helps the body adjust the temperature along with the level of muscle and joint activity performed after exercise. In addition to stretching activity adjustments can also be done by doing activities that are lighter than when after exercise such as walking after running because then the recovery process will occur more quickly and effectively than if we immediately stop the activity in total.
5. Continue to work hard

After exercising in general, the muscles are already experiencing fatigue and damage some muscle tissue. Continuing with heavy activity with no time to rest can cause tired muscles to become injured. The same thing can happen when a person keeps exercising despite already experiencing muscle fatigue. Therefore give muscle time to rest and recovery within hours or days.
6. Lack of sleep

Bedtime is an important time for the body to recover after a day of activity. The process of physical recovery during bedtime generally does not occur immediately once a person is asleep but requires several hours afterwards. Therefore make sure you get 7-8 hours of sleep at night. In addition to inhibiting the recovery process, sleep deprivation can damage your exercise routine because of fatigue during the day.

7. Not evaluate and plan for later workouts

Making small notes about the quality of sports such as the feeling of when and after exercise, the duration, the intensity of the sport, the type of exercise performed can help to evaluate the exercise that has been done. This can be done by writing a journal or uploading data on sports applications on your phone so that it can be accessed easily. The results of these evaluations can make planning the next sports session better and varied.