First, let's take a closer look at some common mistakes people make after working out.
　Error 1: Squatting immediately after exercise. Many people feel tired and want to sit or squat right after a workout, thinking it’s relaxing. However, this is actually harmful. Sitting or squatting immediately can restrict blood flow to the legs, slow down circulation, and increase fatigue instead of reducing it.
　Error 2: Drinking cold beverages. After a tough workout, many people reach for icy drinks to quench their thirst. But this can cause stomach discomfort, cramps, or even diarrhea. During exercise, your digestive system is less active, and consuming cold drinks can shock your body, leading to gastrointestinal issues.
　Error 3: Eating immediately after a workout. Your body needs time to recover. The digestive system is still in a state of low activity after exercise, so eating right away may lead to indigestion or discomfort. It's better to wait 20–30 minutes before eating to allow your body to return to normal function.
　Error 4: Taking a cold shower immediately. After a workout, your skin is warm, and pores are open. A sudden cold shower can cause your pores to close abruptly, which may interfere with your body's natural cooling process and weaken immunity. It's better to cool down gradually with lukewarm water.
　Error 5: Smoking and drinking. Some people use smoking or alcohol to relax after a workout, but this only makes things worse. Smoking reduces oxygen levels in the body, causing more fatigue, while alcohol can damage the liver and stomach, especially when consumed right after intense exercise.
　Now that you know the common mistakes, here’s how to rest properly after a workout.
　Rest properly: After a workout, lie down on a soft mat or cushion. Elevate your feet slightly above your head to improve blood flow. Avoid lying on damp ground. You can also do wall push-ups for a few seconds to help your legs recover. Then gently shake your arms and legs to release tension.
　Gentle movement: Light exercises like walking, stretching, or a gentle massage can help you recover. There's no strict time limit—just keep moving until your heart rate stabilizes. Then drink a glass of warm salt water to rehydrate and replace lost electrolytes.
　Simple massage techniques: Post-workout massage helps reduce fatigue. Techniques like shaking, pressing acupoints, kneading, and tapping can be effective. Focus on major muscle groups first, then move to smaller ones. For example, press points like Quchi, Hand Wuli, and Chengshan to relieve pain and tension in your arms, legs, and back.
　Take a warm bath: One to one and a half hours after your workout, take a warm bath (37–40°C) for up to 15 minutes. Too hot water can cause dizziness or even cardiovascular issues. Warm baths help relax muscles and improve recovery.
　Tips for quick recovery:
　Drink tea or coffee: Tea and coffee contain caffeine, which can boost energy and reduce fatigue. They also stimulate adrenaline, helping you feel more alert and refreshed.
　Eat high-protein foods: Proteins like tofu, milk, eggs, and fish help repair muscles and restore energy after intense workouts.
　Consume vitamins B and C: These vitamins help your body remove waste products and reduce fatigue. Foods like fruits, vegetables, and dairy are great sources.
　Hydrate with water or purified water: Water with high oxygen content helps reduce physical exhaustion quickly.
　Eat alkaline foods: Foods like leafy greens, fruits, soy products, and animal livers can help balance your body's pH and reduce fatigue.
　Drink amino acid beverages: These drinks provide essential amino acids that help eliminate waste from your body after a tough workout, speeding up recovery and reducing both physical and mental fatigue.
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