7 Post-Workout Routines for Men-- Body, Skin,

This article was originally published at: 7 Post-Workout rituals for men - Body, skin, and hair recovery

The way you cool down is almost as important as the exercise itself. You may be looking for a cooling-down routine to follow a morning run in the summer or after a HIIT workout.

This guide will walk you through a series of post-workout exercises that are backed by science to help your muscles and skin recover. Let's get started!

1. Foam rolling & Active Recovery

Stretching after a cool-down is important for recovery. Stretching gently after exercise can help maintain range of movement and ease stiffness. This will make your next workout feel more fluid.

To keep the blood flowing, spend 2-3 minutes doing gentle, dynamic movements such as leg circles, arm circles and torso turns. Foam rolling for 2-3 minutes on the key areas (calf, quads and glutes) will help to keep blood flowing. Foam rolling uses sustained pressure to break down adhesions, relieve tight spots and improve flexibility.

2. Remove Sweat and Grime

Sweat is not just water. Sweat is not just water. It contains salt, oils and other environmental impurities that are left behind by the gym, track, or pavement. These residues on your skin can cause breakouts and clog your pores. They also disturb the moisture barrier of your skin. If you don't have access to a shower or bath, a pH-balanced cleaning wipe will do the trick.

Select fragrance-free options that have been dermatologist tested and sweep your forehead, cheeks and jawline. Quickly removing sweat, excess oils, and pollutants from the environment can help to clog your pores. If you have trained in pollen or dusty conditions, a second wipe may be necessary.

Follow up with a light, alcohol-free facial mist that is ideally enhanced with aloe and hyaluronic acids to restore moisture. Hold the bottle at about 8 inches, spray in a "X" and "T", then gently pat in the mist.

3. Fresh Gear for a Fresh Mindset

Storing sweaty clothes in your bag invites bacteria and odour. After you've finished your skincare routine, remove your workout clothes and place them in a mesh bag or plastic bag. Change into a dry, wicking tee-shirt and shorts until you shower. No more "gym-bag funk" and you will feel clean mentally.

4. Post-Workout Fuel & Hydration

A protein-rich shake or snack consumed within 30 to 45 minutes of your exercise will jumpstart muscle repair. Replacing fluids and electrolytes also maintains the recovery environment of your body and helps to hydrate skin and hair from within. According to the American Heart Association, refueling should include these essentials.

Fluids: Replace what you lose through sweat with water or electrolyte-enhanced drinks.

Everybody's body differs, so it is important to find out what works for you for a successful post-workout recuperation. For personalized nutrition advice, consult a professional.

5. Cold Therapy or Contrast showers

It's not just for shock value. Increased blood flow helps fatigued muscles clear metabolic waste products like lactic acids and reduce delayed-onset soreness. This process can be accelerated by immersing yourself in cold water, or using cold compresses. The cold compresses constrict blood vessels to enhance lactate clearance and speed fatigue recovery up to 20% in some studies.

Blood vessels constrict when you take a short bath at 50-60degF (10-15degC).