THERE is a lot more to getting fit than just doing the physical stuff - here's Dave's checklist for some all-important before and after things you need to consider, too.

1. Replace fluids

Rehydrating after exercise is an easy way to boost your recovery.

Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

2. Eat properly

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge.

This is even more important if you are performing endurance exercise day after day or trying to build muscle.

Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate

3. Stretch

After a tough workout, consider spending five minutes static stretching the muscles you’ve worked.

This is a simple and fast way to help your muscles recover.

4. Rest

Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout.

Your body has an amazing capacity to take care of itself if you allow it some time.

Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace.

It is not the only thing you can or should do to promote recovery but sometimes doing nothing is the easiest thing to.

5. Perform active recovery

Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body.

In theory, this helps the muscles repair and refuel faster.