1. Rehydrating with a sports drink.
Why: Sports drinks are high in calories, and for a good reason. They're for athletes or people who've just done a really intense workout for more than an hour. If you didn't do a strenuous workout, you'll load up on sugar you body doesn't need.
What to do: If you did a regular 30- to 60-minute workout, rehydrate with water and drink as much as you need.
2. Staying in sweaty clothes.
Why: It can lead to body acne since those wet clothes are full of bacteria. It can also weaken your immune system. Your wet clothes will make you chilly when cold air blows.
What to do: Pack a towel, an extra shirt, and a pair of undies and bra. Make sure to dry yourself after a workout before you change your clothes.
3. Treating yourself to a high-calorie meal.
Why: Don't be so quick to reward yourself. When you do a 30- to 60-minute workout, you burn around 300 calories. Treating yourself to a high-calorie meal will make you take more calories than you just burned!
What to do: Choose a healthy post-workout snack that's under 300 calories. Have some yogurt or peanut butter for your protein, and fruits for the carbs.
4. Eating a sugary snack.
Why: Relying on sweets like a donut for your energy can backfire. You'll get a spike of it then it'll quickly plummet, leaving you sleepy.
What to do: Eat something nutritious. Apart from a snack that's under 300 calories, considering eating food that'll repair your muscles, like banana or nuts.
5. Waiting too long to eat or not eating at all
Why: Your body needs energy after a workout. If you don't eat (maybe because you want to lose weight), you'll feel hungry eventually that you'll stuff yourself more than you ever intended.
What to do: Eat within 30 minutes after your workout. It'll keep your blood sugar steady and stave off hunger and fatigue.
6. Skipping the cooldown.
Why: The cooldown lets your heart rate slowly return to its usual pace. It'll also prevent muscle soreness and injury, since you'll be stretching the muscles you just used.
What to do: Take five minutes to cool down.
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