Regeneration after exercise – 9 tips for a better recovery

regeneration after exercise

Post-exercise regeneration is the key to success. Your whole week is devoted to sports, you regularly give everything and yet the result is not forthcoming? It doesn’t matter what your goal is: your body needs rest to perform better. We have 9 handy tips for a quick regeneration after exercise.

Higher, faster, more difficult. If you are just starting to train, your motivation is high. But a lack of regeneration after exercise quickly takes hold. If you overdo it, you will quickly experience muscle pain and strain, and the risk of injury is high. Even at a beginner level, you will soon have reached a certain training plateau and you will no longer come forward or backward.

Sport is a conscious form of stress. If you want to make progress in training, you can only do that by challenging your body and unbalancing it.

This imbalance arises, for example, because energy in your body is used up, and you lose minerals and moisture through all the sweating.

Regeneration ensures that this imbalance is re-balanced.

“Regeneration does not only take place after exercise, it is multidimensional. Diet and lifestyle are just as important as a good training plan. ”

Regeneration after exercise – training

1. Warm-up & cool-down

Do you get up in the morning and go straight to work? No? Neither do your muscles after a lazy day. So take the time to warm up and prepare for the load to come .

A relaxing cool-down calms your circulation and nervous system, relaxes your muscles and initiates post-exercise regeneration .

Tip : opt for the warm-up and cool-down exercises that prepare you for the coming training sessions. For example, if you want to practice pistols , warm up with a few squats.

2. New movement sequences

New movements are important to progress. But don’t go too fast. Technology is more important than weight . Work with your own weight until you can perform the movement perfectly. Exception: exercises that are too heavy with your own weight. Discuss with a trainer how to best do these exercises. Do the exercise again after regeneration is complete . Once you have mastered the movement, you can increase the intensity.

3. Plan your regeneration after exercise

Don’t leave your recovery to chance. Plan the intensity of your training, as well as the regeneration after exercise . Is your schedule not feeling right? Then you can adjust it in the coming week. Make sure to include 2 to 3 workout-free days each week.

“Rule of thumb: the higher the training intensity, the longer the regeneration takes.”

Regeneration – your lifestyle will do it

1. Train, eat, sleep

The principle is simple. The key to rapid regeneration is regular exercise, good nutrition and adequate sleep. When you sleep, your body has absolute rest and can regenerate undisturbed  from exercise.

2. Regeneration in your daily life

Those who are continuously working have no energy left for regeneration. Plan your workouts in such a way that they suit your life well . Doing heavy physical work after your strength training session is just as counterproductive as running from A to B with constant stress.

3. Room for mental relaxation

Just 20 minutes of breathing exercises, meditation , light stretching or an evening walk can calm your mind. Body and mind are one. A calm mind aids in the regeneration of your body.

Progress needs regeneration

Your body needs to recover to build muscle, burn fat and perform. This regeneration mainly takes place after exercise and on the days when you are not training .

During this time, your body recovers and rebuilds structures that are burdened by intensive training stimuli. Your body remembers exactly the previous efforts and regenerates to return to the relaxed state of before.

Super compensation

If your training stimulus was new or heavier than normal, your body will try to get better with the help of regeneration. This ensures that your muscles can handle the same effort better the next time. This effect is called super compensation .

How long does the regeneration last?

How much break you need to be able to regenerate optimally, or to benefit from the effect of super compensation, is not so easy to say. Your age, health, weight, exercise level and fitness are all factors that determine how long the regeneration time should be.

Usually you feel yourself whether you can go a step further during your training. Good guidelines are:

  • No more muscle pain or heavy limbs.
  • No tired muscles with everyday movements.
  • Running to the bus or lifting something heavy is no problem at all.
  • You feel well rested and powerful.

With light to moderate exertion, 12-24 hours of rest is sufficient to fully regenerate. After an intensive training in which you have trained individual muscle groups, you need 3 or more days of rest. Regeneration time can vary from person to person.


  • Regeneration takes place on training-free days.
  • Regeneration is multidimensional: training, nutrition and lifestyle are decisive success factors.
  • Regeneration is a prerequisite for progress in sports.

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