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It can sometimes be difficult to wind down after an intense workout. Your body is completely tired because you’ve just worked yourself to the point of exhaustion – but your mind is so keyed up that you feel like you can take on the world. The juxtaposition of those two sensations ends up making some athletes feel pretty uncomfortable and unsure of how to get themselves back to feeling normal as quickly as possible. If that’s the way you feel after a workout session, this is the article for you. Unwinding after you exercise isn’t as difficult as it sometimes seems, and we’re going to suggest 7 easy ways of doing it.
There’s a good chance that you shower after your workouts anyway – after all, you’re going to feel pretty sweaty and uncomfortable if you don’t – but if you’re having trouble winding down after an exercise session, you might want to spend a few extra minutes in the shower before getting out. Taking a warm shower after working out is good anyway because it stimulates blood flow, which can help to clear away the lactic acid that builds up in your muscles during a workout session and causes residual soreness.
Another reason why a warm shower can help you relax, though, is because it temporarily raises your skin’s surface temperature. When you get out of the shower, your body begins to cool down immediately. This mimics the decrease in temperature that occurs at night due to your natural circadian rhythm, signaling to your body that it’s time to relax.
Going for a short walk can be another effective way of helping your body unwind after a workout session. If you’ve just had a strenuous workout, you’ll want to move around a little bit to get your heart rate down anyway – so why not enjoy some fresh air while you’re at it? In addition to gradually lowering your heart rate, going for a short walk can help to reduce lactic acid buildup since it keeps your body in motion.
Nicotine is kind of an unusual chemical in that it almost has two different effects at the same time. On one hand, it can increase your heart rate because it triggers the production of adrenaline. On the other hand, it can also have a relaxing effect if you’re already a nicotine user and haven’t smoked or vaped in a while – which is probably the case if you’ve just been working out. Nicotine use isn’t exactly the greatest thing for workout performance, but if you’re already a nicotine user, we’re not going to judge. Looking for a way to unwind for a few minutes without the nicotine? Many of the best disposable vapes are available in nicotine-free versions.
Going to the gym can be a great time – but sometimes, it’s even better to work out at home. One of the reasons why an at-home workout can be so enjoyable is because you can spend a little time with your partner and enjoy the health benefits together. Another benefit is that you can help each other unwind with a massage session afterwards. A post-workout massage can be great for helping you avoid soreness because it can stimulate the flow of blood to your sore muscles and help them recover.
If you and your partner enjoy your post-workout massage sessions, they may occasionally lead to other romantic activities – which is even better. Spending a bit of quality time with your spouse helps your body produce oxytocin, which is also known as the “cuddling hormone.” It can go a long way to help you relax, which is one reason why people often fall asleep after intimacy.
If you think that meditation and exercise can’t go hand in hand, think again because a quick meditation session can actually be one of the best ways to end a workout. Once you get used to meditating, in fact, it’ll almost be like a switch that you can flip to force your body to enter a more relaxed state whenever you want.
Haven’t tried meditation before? It’s so easy. After your workout, walk around for a few minutes to get closer to your resting heart rate. Next, find a comfortable place to sit down. Close your eyes and focus on nothing but your breath. As you inhale and exhale, notice how the pace of your breathing begins to slow. When you meditate, your mind may wander occasionally. Don’t get angry; just recognize that your mind has wandered and resume concentrating on your breath. That’s all there is to it. After 10 minutes of meditation, you should feel much more relaxed – and as you get used to it, you’ll find it much easier to enter a meditative state in the future.
One of the reasons why unwinding after a workout session can be such a problem for some people is because they’re not exercising at the ideal time for their bodies. Some people can’t wait to go to bed after exercising. They fall asleep almost immediately and sleep like babies. That, however, might not be the case for you. If you work out at night and have difficulty falling asleep afterwards, that’s only going to add to your stress and frustration. In your situation, it might be better to work out earlier in the day.
You’re going to do plenty of sweating during a strenuous workout session, so it’s important to drink a good amount of water if you want to avoid dehydration and prevent the prolonged muscle soreness that can occur as a result. A good way to rehydrate while also helping yourself unwind is by drinking herbal tea instead of plain water. Some of the most common herbal teas that people drink to help with relaxation include chamomile, valerian and passionflower.
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