This is the best way to regenerate
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Nothing comes from nothing: That's why, especially in bodybuilding, the energy used up after intensive training must be replenished. But regeneration is also something that needs to be learned. We'll tell you how to best restore your energy and get the most out of your training.
How long do I have to regenerate?
The rule of thumb for regeneration is simple: the more strenuous the training, the longer the body needs to replenish the resources it has used up and thus restore balance. The exact time depends on many factors and also varies from person to person. Important aspects include age, experience and gender, as it has been proven that women recover faster than men. Illnesses, infections and inflammation increase the regeneration time.
What can I do to reduce recovery time?
The bad news first: There is no miracle cure that will take you from 0 to 100 immediately. Now the good news: There is a lot you can do. In fact, such measures should even be a basic part of your daily exercise routine, because this is the only way to achieve healthy and effective bodybuilding.
The 6 best tips for regeneration:
Tip 1 - Training: Endurance training, for example on an ergometer, is the number one way to restore body energy. This gets the metabolism going and breaks down its "waste products" more quickly.
Tip 2 - Rest and sleep: It is obvious that your body can regenerate best when it is rested. Give it this rest and make sure you get enough sleep.
Tip 3 - Nutrition: Nutrition as a process of energy absorption and conversion is very important. Bodybuilders in particular need to pay attention to a diet that is rich in carbohydrates, protein, vitamins and minerals.
Tip 4 - Massages: Anyone who has ever enjoyed a massage knows how relaxing it can be. It also optimizes the metabolism and relaxes tired muscles. Highly recommended!
Tip 5 - Full bath and sauna: Take a warm full bath that should last about 15 minutes. This will also relax your muscles and boost your metabolism. Alternatively, going to the sauna is also a good idea.
Tip 6 - Active rest and relaxation: You can also give your regeneration a boost in a very targeted way. A walk in the park or practicing relaxation techniques can work wonders.
How do I know when I am regenerating well?
Listen to your body and your mind. Check your health and have your heart rate checked regularly, both at rest and during exercise. If you don't feel fit enough, don't force yourself to do anything, but give your body time to recover. As mentioned above, the most important thing is to know your own rhythm and needs.