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04. november 2020

You don’t have to be totally unable to move one day after a race

Anyone trying to do some sports knows that regeneration after sport is important. Sport is not just about the exercise itself, but also about warming up the muscles before exercise and stretching the muscles after it. Those who forget to do so will feel it. They won’t be able to move the next day.

Exercising in the gym, running or any other sport should not be done only to enable us to eat whatever we crave without remorse. It benefits the whole body. But only if we exercise correctly.

Why should we do sports?

Sport is a physical activity with results being measurable and comparable to other people who do the same sport.

  • It helps relieve stress and improve bad mood
  • It supports quality and undisturbed sleep
  • More oxygen flows into the blood and prevents the penetration of harmful free radicals and the development of unwanted diseases
  • It lowers blood fat levels
  • It prevents headaches, backaches and osteoporosis
  • It keeps joints flexible

Before doing any sports it is important to warm up the muscles and generally prepare the body for exercise. This is the only way to reduce the risk of unpleasant injuries. However, you must not underestimate the regeneration after exercise either.

Stretching after exercise

The key for fast muscle regeneration and painless getting out of bed the day after the exercise is stretching. It means to pull, prolong.

Stretching of warmed-up muscles before and after exercise minimises the occurrence of microscopic injuries of muscle fibres. Because that's exactly what hurts us so much the next day.


What is regeneration?

The natural process of restoring physical and mental strength after their previous exercise. Exercise causes fatigue and depletes energy.

There are the following types of regeneration:

  • Passive – A natural process that we cannot affect. For example, it restores energy resources and balances metabolic acidification after the sprint.
  • Active – A planned regeneration. Light jogging, heat therapy, hydrotherapy and more.

Regeneration is different for everyone. Each body is unique and a different way of regeneration suits it. It is also affected by the type of sport performed.

The means of regeneration include:

  • Sleep
  • Sauna
  • Yoga
  • Stretching
  • Massage
  • Active relaxation
  • Regular drinking of water and a healthy diet

Sleep is probably the most important thing in terms of regeneration. During it, the body produces anabolic hormones, repairs damaged muscle fibres and also removes excess free radicals from the body. To get good sleep, try not to drink too much fluid before bedtime.

Otherwise, regular drinking of water is another important part of regeneration. Water is important for proper absorption of nutrients. The amount of fluid intake is individual. It depends, for example, on body weight, sweating and other things. However, it is generally recommended to drink three litres a day, with a large part of the fluids to be drunk until about 3 p.m.

Sauna has beneficial effects on our body. It helps muscle regeneration and strengthens immunity. Heat reduces the number of red blood cells in the plasma, leading to an increase in erythropoietin production. This results in an increase in the number of red blood cells which, through their ability to oxidise, have a positive effect on the burning of carbohydrates and lipids in the body.


Massages are also great for regenerating muscles, improving blood flow to the limbs, supplying oxygen to the muscles and reducing tension. You can perform a soft massage yourself using sports gels or natural oils. Or place yourself in the hands of experts for full-body relaxation.

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