Cardio exercise
IN PHOTO Clients work out on machines at a fitness facility in Arvada, Colorado in this June 15, 2009 file photo Reuters/Rick Wilking

Many fitness experts tell their trainees that the real gains and effects of their workout actually happen when they are outside the gym. It is important to follow a number of post-workout habits religiously to maintain steady progress as well as reach new milestones in your health and fitness goals.

Here are some essential tips.

1. Cool down

Spend five to 10 minutes cooling down after your last set of weight lifting. Many individuals neglect cooling down, but it actually prevents blood from pooling in their veins. Light cardio is the ideal cool down exercise that will flush out toxins and metabolic waste products. It is recommended to cool down the areas that you just worked out.

2. Stretch

Post-workout stretching is important especially for individuals who gained lean muscle and lost flexibility and range of motion in the process. The nervous system can ease off and recover when you stretch. You also avoid injury and encourage proper blood circulation to the various muscles of the body. Stretching helps minimize aches and muscle soreness. In a study published in the Journal of Athletic Training, individuals who stretched before or after exercise reduced muscle soreness in the next three days as well as prevent injury.

3. Massage

Take some time massaging the body part you previously exercised. It will help relax the muscle as well as improve blood flow in the area. You also prevent lactic acid buildup in the area, thereby minimizing or preventing muscle soreness and pain that can last several days.

4. Have a post-workout drink or meal

The food or drink you consume after your workout must be high in calories and carbohydrates to adequately replenish your glycogen stores as well as promote recovery. There are certain supplements that can also aid in recovery such as protein supplements, creatine and branch chain amino acids. Take these together with one or more glasses of water. In a study published in the Journal of the International Society of Sports Nutrition, eating the right food after workouts causes muscle hypertrophy.

5. Wear compression clothing

A lot of training experts also recommend that you wear compression clothes and garments like socks and sleeves, which will effectively eliminate toxins in the muscle as well as boost recovery and blood circulation. Wear the compressors for two to three hours after your workout.