by Marie Herrmann-Rauscher
A fabulous workout, enjoyable jog along your favourite route or some serious sweating with friends: physical activities keep us fit and support a healthy lifestyle. However, the right regeneration after exercise is just as important for helping your muscles to relax. But finding the right kind of relaxation depends on what you’ve been doing and on your personal taste. Our tips will not only help you to increase your well-being, but will also ensure that you’re soon ready for more peak achievements.
Slow run for relaxation
People who are physically active need to make sure they give their bodies the necessary rest times. A slow run for between 20 and 25 minutes not only loosens the muscles, but also encourages lactate breakdown in the body. The pulse and heart rate slow down, and you can start the actual regeneration.
Liquids and carbohydrates
After exercise is also always before exercise. But before you can challenge your body again, you should give it liquids and carbohydrates. This will fill up your energy reserves and help with your regeneration. Good energy suppliers are, for instance, a combination of apple juice and flat mineral water at a ratio of 1:3. Bananas are also excellent. Make sure, though, that your food and drinks are at room temperature, as this is kinder to your stomach. Do not take alcohol, because that takes liquid from your body, and in the worst case will result in dehydration.
Opposites attract: Hot and cold showers
You can, but you certainly don’t have to jump into a barrel of ice. Alternating cold and hot showers have been proven to encourage muscle relaxation after exercise. They stimulate the circulation and boost your performance. What is important: finish with the cold shower. According to independent studies, not only do cold showers aid regeneration, but they also strengthen the immune system, and in the long term you may suffer from fewer coughs and colds.
Haven of peace in your own bathroom
Nothing boosts our own well-being as much as having our own special retreat that we have furnished exactly as we want it. The bathroom has long stopped being just somewhere to get clean at home. Music, light and colour concepts enable us to create an individual setting that is both a haven of peace and a wellness temple.
Of course, you don’t have to go for an all-out refurbishment. Just a few individual accents such as hurricane lamps with candles, pretty chains of lights and your favourite music playing on a tablet or smartphone will help to create your very own personal dream bathroom.
Regeneration and muscle relaxation in thermal waters
If you prefer a warm and pleasant bathroom with deep relaxation in bubbling thermal waters, then there are plenty of thermal spas between Flensburg and Berchtesgaden for you to choose from. Some of them even offer their guests individual bathing sequences based on the visitor’s desire for wellness, relaxation, regeneration or recuperation. What is important: Do not exceed the recommended time in the spa, as this could reverse the effect. Bathe, rest, bathe – the perfect way to relax in a thermal spa.
Relaxed perspiring is one of the pleasantest ways to regenerate after exercise. Top athletes have long sworn by the benefits of heat. Lactate breaks down more quickly, your muscles won’t ache so much, and tension is released. Here, too, be sure to drink enough. As a general rule: Exercise first, then consume your liquid, 1 or 2 sessions in the sauna with rests in between, and keep drinking more liquid. Beginners should observe the information provided by the sauna so they don’t find themselves in the hottest one. You have to learn how to sauna properly.
We’ve all seen pictures of athletes leaving the track or circuit surrounded by physios and medics. But even if you don’t have the luxury of your own support crew, you can often book a massage with a physio for a relatively small amount of money. Just ask around your friends for a recommendation, and then treat yourself to a relaxing massage.
Get fit and stay fit – follow our tips for quick regeneration and relaxation after exercise. Have you got a tip you’d like to share with us? We look forward to your comments!