After a good workout or a toned walk, there are some things you need to know to take care of your body and recover well. This prevents dehydration, body aches and other discomfort related to physical exercise that can happen quickly. You are told what to do after physical exertion.

Step 1: drink yes, but what?

If the effort did not last more than 1H, water , simply (1 to 2 L in small sips spaced). Beyond or in case of intense effort, we prepare a specific drink : 4 sugars in 1 / 2L of slightly mineralized water ½ lemon squeezed. And for the snack? A banana or dried fruit bar will help your body regenerate and prepare for the next training. (Evernat, 1,70 € on greenweez.com)

Step 2: Scottish shower

A warm jet of water (max 39 °) is alternated - which relaxes and allows a better inflow of blood and oxygen thanks to its vasodilating effect - and a jet of cold water rising from the feet to the upper body (or at least the legs for the chilly) to decongest the muscles. At the exit, we massage with an ad hoc cream (anti-fatigue gel Akileine Sports, 9,35 €)

Step 3: Cool Stretches

2 golden rules to respect: one stretches smoothly - at the risk of increasing the body aches - and when the muscles are cooled (15 to 20 min after the effort). We hold the stretch 5 to 10 seconds before trying to go further. After an intense session, we prefer cycling or swimming with targeted stretches.

Many other tips to find in the book "My running book" by Nadia Atiki and Anne-Lize Duval, Ed.Eyrolles.