Medical Trainer

GO BACK

Message me

Buy me coffee

Individuals leading an intense lifestyle or regularly engaging in any physical activity should pay particular attention to this aspect due to the fact that after each period of high productivity/effort, the physical and mental performance of the body decreases.

Regeneration, on the other hand, is meant to prepare our body for new tasks we have planned for the coming days or even months. Proper psycho-physical regeneration will protect us from exhaustion, overtraining, and injuries to the musculoskeletal system.

Take Care of Good Sleep - the Most Important Factor Affecting the Regeneration of Our Body and Mind!

Take a moment to prepare your bedroom (a room dedicated only to sleep) - it should be ventilated, darkened (no electronic devices), without a clock, with a temperature of around 18 degrees Celsius.

If possible, take a short walk at sunset.

Remember! Do not eat or exercise intensively at least 2-3 hours before bedtime, avoid drinking an hour before bedtime, and after 3:00 PM avoid coffee, energy drinks, alcohol, or other stimulants.

Two hours before bedtime, avoid blue light exposure (TV, computer, smartphone, bright lighting). In the evening, use warm light.

Take care of your body: use an acupressure mat, foam rolling, or ball massage - focus on feet and buttocks.

Practice breathing exercises for 5 to 15 minutes (details below) or meditation for a good night's sleep (try the "Insight Timer" app or watch the "Headspace" series on Netflix).

Have some quiet time before bed - read something or listen to calm music.

Go to bed no more than 15 minutes before falling asleep (except for reading before bed) and focus on calming your breath. If you can't fall asleep, go to another room and read or listen to relaxing music. If you feel sleepy, return to bed. Remember to calm your breath - use techniques learned in the first pillar.

Incorporate daily grounding for 5 to 15 minutes. Our foot has 8,400 nerve endings per square centimeter, there are so many to maintain contact with the earth and absorb its natural electrical energy in the form of free electrons.

These electrons, flowing through our bodies, maintain and equalize the voltage in it equal to the voltage of the earth! Grounding is one of the strongest natural antioxidants that can be provided to the body. This process strengthens the body's vital forces and regeneration process.

Expose yourself to variable weather conditions - especially heat, cold, and sunlight! Coldwater swimming - exposure to cold is one of the most effective ways to regenerate the body and mind. It has analgesic and anti-inflammatory effects, improves immune function and cardiovascular endurance, and adds positive energy.

You don't have to jump straight into the river or lake; start with small steps. The best opportunity for this will be morning and evening baths/showers. At the end of each, pour cold water over your feet first, then legs, moving towards the head. Of course, spread out the stages over time, adding one body part per week (of course, from bottom to top). Then you can try joining a local polar bear club and start an amazing adventure that will change you for the better.

Sauna bathing – exposure to heat, Properly used, sauna can alleviate muscle tension and pain, reduce stress, remove toxins and cleanse the skin, improve heart function, boost immunity, and accelerate calorie burning.

The latest scientific findings confirm that regular sauna sessions can also protect our health. There are several types of saunas:
- Dry sauna: temperature 90-120 degrees Celsius, humidity around 10%, duration of stay 5-15 minutes.
- Wet sauna: temperature 60-80 degrees Celsius, humidity around 40%, duration of stay 10-20 minutes.
- Infrared sauna: temperature 50-60 degrees Celsius, humidity around 25%, duration of stay 10-15 minutes.
- Steam sauna: temperature 45-60 degrees Celsius, humidity around 100%, duration of stay 5-15 minutes.
In some saunas, you can stay longer than in dry and wet saunas.

Basic rules for using the saunas:

Remove all clothing, wrap yourself in a towel or sheet.

Take a shower before entering the sauna. Gently dry your body.

Your entire body should be on the towel, with nothing touching the seat.

Remember, the higher you are in the sauna, the hotter it gets.

Sit or lie still.

The heating and resting time depends on experience, temperature, humidity, and the amount of air in the sauna.

However, for beginners, 10-12 minutes is considered an optimal start.

Generally, it's not recommended to exceed 15 minutes. Most saunas have 15-minute hourglasses available.

After leaving the sauna and cooling down your body (e.g., under the shower or in fresh air), rest for at least as long as you spent in the sauna.

When showering after the sauna, start with warm water gradually transitioning to cold. Begin with the limbs, towards the heart, and finally cool the head.

It is recommended to use the sauna for 2-3 cycles.

Rest and hydration are crucial for healthy sauna use.

It's best to replenish fluids with cold mineral water.

Consuming fruits is also recommended and enriches our bodies.

After the last sauna cycle, before getting dressed, it's worth resting longer.

Exposure to sunlight

This is the simplest yet most effective way to improve the body's immunity (best synthesis of vitamin D3), reduce stress and low mood, as well as inflammation and blood pressure. Just 15 minutes a day, preferably between 11 am and 1 pm, and it's also beneficial to expose yourself to daylight at sunrise and sunset.

REGENERATION

Individuals leading an intense lifestyle or regularly engaging in any physical activity should pay particular attention to this aspect due to the fact that after each period of high productivity/effort, the physical and mental performance of the body decreases.

Take Care of Good Sleep - the Most Important Factor Affecting the Regeneration of Our Body and Mind!

Incorporate daily grounding for 5 to 15 minutes. Our foot has 8,400 nerve endings per square centimeter, there are so many to maintain contact with the earth and absorb its natural electrical energy in the form of free electrons.

Basic rules for using the saunas: