Regeneration & Recreation
Training and recovery simply belong together and should be specifically coordinated to achieve the best possible results.
A training plan helps to maintain the intervals between load and recovery.
Anyone who exercises to stay healthy should get at least two and a half hours of moderate exercise a week. This means everyday activities as well as sports that involve a slight acceleration of breathing. Alternatively, a more intense weekly sports workload of 75 minutes is also effective.
If you expose yourself to an intense stimulus in sports, which is just above your current training level, then your body will initially be weakened by this. After an intense workout, the body needs up to two days to return to the initial level, i.e. the fitness level before the sport. For endurance training, one to two days of rest is reasonable, for intensive training or strength training, two to four days of rest is reasonable. During strength training, for example, tiny tears, microtrauma, occur in the muscles. The result is muscle soreness. If you have sore muscles, then you should definitely take a break from training! Otherwise, your body will need much more time to recover and be fully functional again.
During the recovery phase, new strength is gathered. During this time repair and growth processes take place, the cardiovascular system, muscles, joints and especially the psyche should not be exposed to any strain.
Recovery ability
Post-exercise recovery describes how well your body is able to recover after exertion. After training, your body goes into a catabolic phase. This means that metabolic products are broken down. In order to regenerate new energy in the anabolic phase and to be able to perform again, a recovery phase is important.
There are several ways to regenerate yourself and your body and to strengthen your immune system at the same time:
- Regeneration in SLEEP
For optimal regeneration, sufficient and restful sleep is very important. During this time the body can regain strength and recover. - Regeneration through MOVEMENT
Light, moderate exercise promotes the removal of used substances and thus accelerates your body's ability to recover. - Regeneration through proper nutrition
Nutrition plays a central role. Immediately after exercise, you should consume sufficient fluids in the form of water or isotonic devices as rehydration. Your meal should be a good combination of complex carbohydrates (such as whole grains) and protein. The combination of macronutrients will help build muscle and keep insulin levels steady. If you want to snack after your workout, go for fruit, cereal, Greek yogurt, oatmeal, hummus, eggs, protein shakes, etc.
Attention: Overtraining
If the body lacks regeneration after exercise, your susceptibility to injury increases, discomfort in muscles and joints occur as well as sleep disorders and even depression can be the result. Hormones can also be affected by overtraining. In addition, there is an increased susceptibility to infections.
Keep in mind that if you don't rest between workouts, your performance will deteriorate in the long run. Instead of being able to lift heavier weights, you will become weaker in strength training. Not recovering after exercise can lead to overtraining syndrome. Symptoms of this can include decreased performance, fatigue, and decreased stress tolerance.
Strengthen immune system
In addition to regular exercise, there are other ways to strengthen one's immune system:
- Eating a diet rich in vitamins and nutrients, drinking enough fluids
Avoiding nicotine and alcohol - Sufficient (restful) sleep
- Stress reduction & avoidance
- Taking saunas, cold showers and water jets (alternating baths, Kneipp baths) - click here for our sauna selection.
- Fresh air, sunlight and natural environment (nature)
- Healthy bowels
- Autogenic training, progressive muscle relaxation, yoga, tai chi, qigong and meditation
- Natural home remedies like zinc, vitamin C+D, ginger tea, green tea
All the above mentioned points have a positive effect on the immune system and should be integrated in everyday life or considered (lived) as best as possible.
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