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[Dark Sepia](https://www.nike.com/dk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/dk/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/dk/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/dk/w/nikeskims-hvid-4g797zb2asd) Cancel Annuller Populære søgeord [studio fleece](https://www.nike.com/dk/w?q=studio%20fleece&vst=studio%20fleece)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/dk/w?q=air%20force%201&vst=air%20force%201)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") Shop alle nye lanceringer [Shop](https://www.nike.com/dk/w/new-3n82y) # Sådan nulstiller du mellem programmer ##### Coaching Sidst opdateret: 8. juli 2020 Nike Training  ## En ordentlig pause kan hjælpe dig med at nå dine fitnessmål. Hvis du har klaret dit hjemmetræningsprogram, har du sikkert behov for en (velfortjent) pause fra den hårde træning... Og den gode nyhed er, at det at tage en pause faktisk er det bedste, du kan gøre for at få en sund og stærk krop uden skader. Magien opstår i pausen mellem programmerne. En restitutionsperiode giver din krop mulighed for at blive genopbygget, hvilket hjælper dine muskler til at blive stærkere, får dit nervesystem til at fungere hurtigere og dit sind til at blive skarpere. ## "Den bedste måde at nulstille på er at tage en aflastningsuge". Ryan Flaherty, Nike Director of Performance Det betyder dog noget, hvordan du holder pause – og det bør være lige så bevidst, som når du træner. Den bedste måde at nulstille på er at give dig selv en aflastningsuge, siger Ryan Flaherty, Nike Performance Director. Aflastning er nemlig præcis, hvad det lyder som: At reducere mængden af træning, samt nulstilling af aktiviteter for at restituere din krop efter alt det hårde arbejde. En aflastningsuge betyder ikke, at dine fremskridt tager skade, men at kroppen restitueres og bliver klar til at give 100 procent under næste træningsprogram. Sådan her gøres det helt præcist. 1. __Juster til 50 – ikke 0.__ __Aflastning__ er ikke det samme som at gøre ingenting. Hvis du går fuldstændig i dvale efter et program, risikerer du at miste dit fysiske – og mentale – momentum, hvilket gør det sværere at komme tilbage, når din aflastningsuge er ovre. Få i stedet den bedste restitution ved at halvere din træning. Hvis du for eksempel har lavet tre eller fire intense træningssessioner hver uge, kan du nøjes med en eller to sessioner – og derefter komme tilbage og vælge yndlingsøvelserne fra programmet. Men hvis du føler dig rastløs, kan du tilføje low-impact aktiviteter såsom en lille cykeltur, en kort gåtur eller kigge i mobilitetssektionen i NTC for at finde restitutionstræning, der hjælper dig med restitution og holder dig i bevægelse. 2. __Vær opmærksom på det, du spiser.__ Aflastning betyder ikke, at din kost er ligegyldig! Selvom det kan virke som det perfekte tidspunkt at indtage tunge måltider, slik og flere øl, er dette faktisk det tidspunkt, hvor du bør være mest opmærksom på din kost. For under aflastning er du naturligvis mere stillesiddende og forbrænder færre kalorier. De kalorier, du indtager, skal komme fra sunde, næringsrige fødevarer for bedre at hjælpe din krop med genopbygning. Når du starter på et nyt træningsprogram og træner hårdt igen, har du lidt mere frihed i forhold til kosten. Når din krop kræver mere energi til forbrænding, er der større valgfrihed! 3. __Fokuser på restitution.__ Tænk på aflastning som en spa-uge for kroppen: Brug tid på skumrulning, mens du ser dine yndlingsprogrammer i fjernsynet, tag et varmt bad med Epsom-salt, eller gå i seng en time tidligere. Alt dette vil hjælpe dine muskelfibre til at regenerere hurtigere. Og du kan give dig selv tid til at nulstille mentalt, hvilket er lige så vigtigt.  ## "Se aflastning som en spa-uge for kroppen". Lige nu er et godt tidspunkt at revurdere dine træningsmål og beslutte, hvad der nu skal ske. Gentag nogle af dine yndlingsøvelser fra dine træningssessioner, eller prøv en workout fra andre programmer for at finde ud af, hvad det næste skal være. Du kan også gå tilbage til dine afsluttede programmer og fokusere mere på de holistiske komponenter – såsom ernæring, søvn, restitution – som du ikke har haft tid til prøve endnu. På denne måde kan du være klar igen, efter din aflastningsuge er overstået – mere frisk, motiveret og stærkere end nogensinde før. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig aktiv og sund. 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