Relaxation at FIT VIII

In addition to training and nutrition, your regeneration significantly progresses the process of Mindful Fitness. You can only achieve so much each day. How to restore your recovery. As a result, our daily sleep is the most immediate and effective tool for recovery. It is desirable to go to bed and get up at roughly the same time every day.

rhythm is more effective than the

Sleep duration. For this, we recommend sleeping at night

8 hours in bed, even if you're not sleeping.

Recovery - Be truly awake in the morning

Our start to the day already determines the

Quality of our sleep in the evening of

day. Therefore, it is a good idea to

to expose them to a certain amount of stress so that the body releases the stress hormone cortisol for this purpose, it is advisable to after getting up, light and cold

In addition, your body should by the morning tiredness independently break down, which is why you should wait 60-90 minutes before taking the first caffeine

should.

Relaxation - Transforming energy during the day

When we move during the day and

power up, are more exhausted in the evening,cwhen it is time to get tired

be and rest. 10,000 steps, regularly

moderate training and the reduction

of "energy loans" in the form of for exam-

ple, caffeine are suitable tools. 60 minutes of daily exercise and avoid caffeine 6-8 hours before going to bed are good guide-

lines. The more the body heats during the day (=good for performance), the less energy will be left in the evening and the better it will cool down (=good for sleep).

Recreation - Recovery-promoting care

Both your dinner and drinks, as well as certain nutritional supplements remedies can contribute to improved sleep. It is a good idea to use the charger of energy reserves and for the distribution of relaxing hormones, good carbohydrate sources in the last meal. If possible, Alcohol should be avoided as it can severely restricts sleep. Taking magnesium every evening, has also

a beneficial effect on the function and recovery of your muscles and nerves.

Relaxation - Reduce light and technology

As mentioned above, light allows us to

become more awake because our body thinks that the sun is still in the sky. Especially the blue light from screens

inhibits your tiredness. Therefore, you should not use ceiling lights, but rather candles or dimmed light at night. To avoid

the distractions, brooding and beaming to minimize risks, electronic devices must be in flight mode from the evening onwards, switched off and in every outside the bedroom. This applies to TV, Wi-Fi, mobile phones, laptops or tablets.

Relaxation - Slowing yourself down

After these precautions have been taken

you can look forward to good sleep in

Your modern dark and cool

cave. Now all that remains is to

Super computer between your ears

To kill two birds with one stone

to hit a flap, your head

distract and at the same time to

relax, there is something that you

have to do anyway - BREATHE. Instead of

Sheep you can just as well

Counting breaths. There are two ways to do this

Breathing patterns are wonderful for down-regulating

lation: Physiological sighs (twice as deep as possible through the nose and

exhale slowly through the mouth) and box breathing (4 seconds in, 4 seconds hold,

4 seconds off, hold for 4 seconds). You will be so busy with it that you won’t notice

how quickly you fall asleep. By reducing snoring and mouth breathing

Mouth tape also improves your sleep.