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author: Lori Zikuska | 13.06.2018 at 09:47 | 0 Comments

Fit in everyday life: Regeneration through sports, food and sleep

Everyone needs regular recovery periods to calm down and gather energy. When you’re always on the run and rarely take breaks you soon realize: You’re doing your health no favour! The results are disturbances in sleep and concentration and a decrease of muscle strength. If you want to take better care of your body, read this article about how to integrate regeneration into your everyday life:

#1: Regeneration through sports

First of all, you need a structured workout routine. It’s important to work out regularly – otherwise your body cannot get used to the burden of exercising. Your basic endurance is significant for the frequency and the lengths of your workouts. The fitter you are, the less recovery time you need.  Apart from this, you should keep in mind that it is important to have at least one day off between your workout sessions.  
One day endurance training, another day strength training – your body needs variety! In addition, through alternating longer and shorter training modules you keep the burden at bay.
Frequently forgotten but more than important is warming-up your body before working out and cooling down afterwards. For example, stretching exercises and slowly phasing out after running or cycling for up to 10 minutes are active regeneration measures.

#2: Regeneration through food

20 - 22 hours between workouts are essential because during this time your body gets adjusted to your training level. Nutrition plays a big role during that time. Same here: Variety rules! In all circumstances your food plan should include proteins, carbs and vitamin C.
The first 45 minutes after your workout play a decisive role. Especially during this time it’s easy to affect your regeneration positively through food: Regulate your liquid and mineral intake and take care of the blood glucose balance. Moreover, your body needs proteins for replenishing the glycogen reserves. One more important rule: After sports, you should never consume alcohol, because it’s cytotoxin for your body and hinders the regeneration massively.



#3: Regeneration through sleep

Besides the two active regeneration measures of sports and food, sleep is meant to be a passive regeneration measure. Enough sleep is necessary to feel fit. If it’s not possible for you to sleep around 7 hours daily, you should ensure to take breaks at work, especially when you feel stressed. Also, sauna sessions, massage and heat and cold therapy (for example kneipp’sche applications) are really pleasant passive regeneration measures.
It really is that easy! Regeneration through sports, food and sleep. Three anchors you can orientate yourself on every day and especially when you feel stressed and tired in your daily life. We hope this article supplied some suggestions for a more relaxed lifestyle.
 
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