MISTAKE #1: YOU STAY IN YOUR WORKOUT CLOTHES
Get out of damp gear immediately.
Even if you didn’t sweat that much, worn or soggy clothing is an environment bacteria love to cling to, and it can also give you a deep chill that is hard to recover from.
Regardless of whether you can shower right away or not, change your clothes, socks, and shoes immediately to keep your muscles warm and loose.This promotes good circulation, which aids the recovery process after a workout.
MISTAKE #2: YOU BECOME A COUCH POTATO
It’s easy to feel like you’ve earned a day on the sofa binge-watching TV when you’ve spent the last two hours at the gym or home working out.
Don’t succumb to this.
Light activity is a great recovery tool because it keeps blood moving, aiding your recovery by repairing and refuelling your body.
Plan some light activity throughout the day, even if you are headed to work. Get up, walk around, do some gentle stretches while standing, and breathe deeply.
MISTAKE #3: YOU DON’T REFUEL RIGHT
Plan to drink and eat after your workouts, preferably within 20 to 30 minutes of finishing.
If you are headed right to work, or have other commitments immediately after a workout, pack some healthy snacks beforehand so you can grab and go—possibly even eating in the car.
Be sure your snacks include protein, a little fat, and some complex carbohydrates for replenishing energy needs. Good options include protein shake, a chicken sandwich on whole wheat bread, almonds, fruit, or yogurt.
Keep plenty of water on hand, too, so you can rehydrate throughout the day.
And as easy as it is to do, avoid the other extreme of pigging out after a hard workout. Don’t rationalise that you can eat anything you want because you exercised today.
MISTAKE #4: YOU DO HEAVY CHORES
It sounds good at first: While sweaty, why not do house cleaning ?
This can be very tough on tired muscles, especially when you are partially dehydrated and/or undernourished from your workout.
Doing things like bending over, stooping, climbing ladders, or picking up heavy equipment when your muscles are already tired can be a recipe for injury.
If at all possible, put these chores off just one day or give yourself several solid hours of recovery time.
MISTAKE #5: YOU SHORT CHANGE EASY DAY RECOVERY
Don’t minimize your accomplishments.
Thinking that you don’t need recovery because your workout was “too short” or “too easy” is misguided thinking.
Treat your body with respect – just like the elite athletes do – regardless of how long or hard you worked out.
You will reap the rewards of your training and your body will thank you.