A well-considered after-exercise routine significantly impacts your overall performance, be it for playing golf or for your optimal fitness. Moreover, doing so allows you to reap as many advantages as possible in every training session.
Others who usually end their training after the last part of their practice tend to suffer more than those who wisely do post-training. If you want to maximize the results of your hard work, here are six things you should do after finishing your golf training.
Cool Down and Stretch
While on the mat for a few stretches, add a self-myofascial release (SMR) into your routine. SMR or foam rolling is typically advised as a warmup, but there are several reasons you should include it in your post-training routine, as well.
Apart from alleviating the effects of DOMS, both are associated with other benefits that can maximize your muscle recovery. For example, cooldown, especially post-low-intensity exercises, can improve the clearance of enzymes for residual fatigue and muscle damage. Also, dynamic stretching can increase blood flow and heat, reducing muscle soreness.
Use Self-Myofascial Release
While you’re on the mat for a few stretches, add a self-myofascial release (SMR) into your routine. SMR or foam rolling is typically advised to do as a warmup, but there are several reasons why you should include it in your post-training routine, as well.
Like stretching, SMR improves your body’s blood circulation. Consequently, it would enhance the oxygenation in your muscles, relieving muscle soreness and speeding up your muscle recovery.
It activates your body’s sensory receptors, which connect tendons and muscle fibers and consequently relaxes your muscles. As it comforts your muscles, it breaks the knots and improves your range of motion. All in all, it benefits your overall neuromuscular efficiency.
Our bodies have a car-like system. Thus when food stores are depleted due to training, we have to refuel. Post-training nutrition is a balanced meal with a portion of carbs, protein, and healthy fats. As cliché as it may seem, these macronutrients are responsible for replenishing your glycogen stores and rebuilding your muscles.
Here are a few easy-to-make post-training foods:
- Berries and yogurt smoothie
- Toast with two hard-boiled eggs
- Roasted veggies and grilled chicken
Take your post-training meal on time, ideally 30-60 mins after the golf training. Otherwise, you’ll discourage muscle synthesis and allow muscle protein breakdown, not to mention feeling ravenous and extremely worn out.
Proper hydration increases nutrient absorption, prevents muscle protein breakdown, lubricates joints and tissues, improves recovery time, regulates body temperature, and brings back your body’s electrolyte balance to normal. These are just among the many reasons why you should drink enough water.
Our bodies sweat to cool themselves down as you’re going through grueling training. You’ll end up being dehydrated when you miss refilling the fluids you excrete through sweat (and urine). You’ll immediately feel the negative impacts of sweating out 2% of your body weight on your athletic performance, mainly in cardiovascular exercises.
It’s a must to stay hydrated before, during, and after golf training. If you don’t, you’ll suffer from mental confusion, muscle cramps, nausea, and fatigue. Worse, your muscles might remain weak or damaged during the next training, delaying your progress.
Take A Cool Shower
One research claimed that cold water immersion could improve recovery time and relieve post-training soreness. Others would swear, by contrast, water therapy, too. It alternates between hot and cold showers.
Aside from muscle recovery, constant constriction and dilation of blood vessels can strengthen the immune system and aid in flushing out waste products in the tissues. However, the evidence isn’t yet rock-solid. Additionally, while some people consider cold showers physically and mentally refreshing, others still prefer a hot bath while doing their pastimes, like online sports betting, reading books, or just sipping their wines.
Ice massage or baths are medically recommended if you’re overheated after grueling training or working out in hot places. Exercise-related heat exhaustion is normal and less severe. Being hydrated is one way to take the edge off heat exhaustion. If taken for granted, overheating can progress to heatstroke.
An expert from St. Francis Xavier University claimed that low-quality sleep, alongside poor diet and bad warm-up, is one of the reasons why many golf players have slow swing speeds. Apart from maximizing your speed potential, poor sleep quality also negatively affects your concentration and your immune system’s ability to heal.
A good night’s sleep, both your sleep’s quality and quantity, is one of the most critical actions in any training. It’s when all the magic starts—rejuvenating muscles and tissue and secretion of growth hormone.
Additionally, while you may function just fine with a few hours of sleep, doing so still negatively impacts your body composition and athletic goals. Sleeping for 7-9 hours every night is recommended not only for muscle recovery but also for your overall performance.
Ensure that your body has recovered from any physical stress from the previous training. If your body can’t handle any training routine, let up or skip today’s training. Doing so allows you to perform at your peak the next time.