Linking one positive habit to another is one of the best ways to ensure you continue to make healthy choices after your morning sweat session. Check out what some of the country’s top trainers do right after they finish exercising to ensure they continue reaping the benefits of their hard work.
What top trainers do right after their workouts
“I wash my hands immediately after a workout,” says Susan Stanley, a trainer at Equinox in New York. It’s a good idea: Sixty-three percent of gym equipment tested positive for viruses, including the cold-causing rhinovirus, in a study in the Clinical Journal of Sports Medicine. “Even the cleanest gyms have germs, because of the sheer number of people touching things,” says Stanley. “It’s like being on a subway.”
“A trip to the grocery store is always part of my routine,” says Dallas-based Kristen Hoffman, an instructor at Exhale. “Junk food sounds awesome when I’m chilling on the couch, but when I’ve just done something good for my body, I’m much more likely to buy healthy stuff.” Follow her lead if you’re usually tempted to snag a bag from the chip aisle, since what you eat may matter more for weight loss than how many calories you burn at the gym.
“I eat right away, and I always eat the same thing because I’m a ritualistic dude,” says Gunnar Peterson, CSCS, a Beverly Hills personal trainer. “I take 30 ounces of water, some protein powder, some blueberries and some powdered amino acids, mix it in a huge bowl and put it in the freezer before my workout. By the time I’m done, it’s like a slushie with a little bit of crunch. My wife thinks it’s disgusting.” Research supports Peterson’s fruit choice (if not the rest of his combo). A study in the Journal of the International Society of Sports Nutrition suggests that fueling up with blueberries before and after a workout may help muscles regain strength faster and lower your levels of exercise-induced oxidative stress.
“Foam-rolling my IT bands is a must after every run. I’ve had problems with the band on my right side, so I really focus on that one. I roll all the way from my hip to my knee and spend the most time working problem areas that tend to be more painful,” says Debora Warner, founder and program director of Mile High Run Club in New York. A 2014 study in Medicine & Science in Sports & Exercise found that foam-rolling after a demanding workout helped reduce muscle soreness and increased subjects’ range of motion.
“I don’t stop moving when I’m done,” says Erin Oprea, a personal trainer in Nashville. “After I finish a workout on a weekend morning, my husband and I walk all around the city, stopping at restaurants along the way and ordering a different vegetable dish at each. I might throw in some walking lunges too. We can get 30,000 steps in a day if we try.” Staying active beyond the gym is essential in our sit-all-day-long world. Even if you break a sweat regularly, an otherwise sedentary lifestyle can contribute to serious issues like cancer, heart disease and type 2 diabetes, according to a recent study in Annals of Internal Medicine.
What do the other top trainers do right after their workouts?
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