If you want to lose weight or keep in shape, good habits after exercise are as important as exercise itself, and can even make you get twice the result with half the effort. And the wrong habits may make your exercise achievements burn. Let's talk about five common mistakes after exercise and see if you have made them.

Mistake: Eat like a pig after exercise.

There is a saying in the fitness circle called "practice three points and eat seven points", which fully illustrates the importance of diet to keep fit. Nutritionists suggest that proper supplementation of protein and carbohydrates after exercise can replenish energy and help the body recover.

But how do most people do it? They think they should treat themselves with a big meal after exercise. As everyone knows, this will make your efforts in sports go to waste.

Mistake 2: Do not stretch after exercise.

Most people think that stretching can't consume energy, so it's also a waste of time, especially when they have class in the gym. At the end of the stretch, these people left to take a shower. This practice is absolutely undesirable.

Stretching after exercise is very important for protecting joints and preventing injuries, which can fully relax muscles and relieve muscle soreness after exercise. Stretching can also relax you and promote sleep at night. For girls who don't want to practice large muscles, stretching can fully stretch the muscles with congestion and spasm, prevent hard and strong muscle blocks from appearing, and make the muscles form beautiful lines.

So after each exercise, you should arrange at least 10- 15 minutes of stretching exercise.

Mistake 3: Don't move after exercise.

This is the most common mistake. Many people lie motionless on the sofa after exercise and feel that they need a long rest to recover.

You really need a rest after exercise, because your body will return to normal from the "burning" state during exercise, but this kind of rest is by no means lying still.

The correct way to rest should be to walk back and forth. This has two advantages: first, it can protect the joints and keep them flexible; Second, burn more heat. After exercise, the body is still in a state of high metabolism. If you can use this time effectively, you can burn as many calories as when you exercise.

Mistake 4: Don't record after exercise.

How do you feel after each exercise? Exhausted but cool, or relaxed and finished the plan?

Record your feelings after each exercise. It can make you feel more fulfilled and have more perseverance. When you need to adjust your exercise plan, your exercise log is the best reference. Especially when your weight or body shape has not improved for a long time and there is a so-called "platform period", if you have a log, it is easier to find out where the problem lies.

The sports log should include

1. The events you exercise (times, weight, time)

2. Feelings at the beginning and end

Do you find it difficult to complete these senses?

4. Are you happy after exercise?

5. It is best to record supplements such as diet and protein powder.

Mistake 5: Exercise without a plan.

Unplanned exercise may make you only exercise in one place for a long time, or even make no progress for a long time. The best way to lose weight is to keep the diversity of exercise and ensure the combination of aerobic exercise and anaerobic exercise.

After each exercise, it is best to make the next exercise plan according to the results and feelings of this exercise. This can be done together with keeping a sports log mentioned above.

You can make a plan every week to ensure the diversity of sports this week. After finishing the exercise, we will do the next exercise according to this week's plan.