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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)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[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") # Restitution på den rigtige måde for dig ##### Coaching Sidst opdateret: 4. november 2020 Af Nike Training  ## Tag dig tid til virkelig at hvile fysisk og mentalt. Restitution handler ikke bare om at lade dine muskler hvile, efter du har trænet hårdt. "Restitutionens ægte værdi kommer, når du tager en fysisk og en mental pause," siger Shona Halson, Associate Professor på Australiens katolske universitets School of Behavioral and Health Sciences. Det kan være at slappe af på sofaen og streame en serie, lave et fantastisk måltid mad, sludre med en ven eller læse en bog – hvad der end fungerer for dig. ## "Restitutionens ægte værdi kommer, når du tager en fysisk og en mental pause". Shona Halson, Associate Professor, Australiens katolske universitet Der er to vigtige ting i forbindelse med at finde en type restitution, der hjælper dig fysisk og mentalt, siger Halson. Det første er at sikre, at din krop er afslappet under aktiviteten. "Alle tror, at yoga er fantastisk restitution, og blid yoga er perfekt, fordi det kan hjælpe dig med at bevare din smidighed og bevægelighed, såvel som det kan hjælpe dig med at forebygge skader," siger hun. "Men en krævende yogasession, hvor din kropstemperatur stiger, er faktisk en fysiologisk stressfaktor for dit system, så det tæller ikke som restitution". Sveder du? Banker dit hjerte hurtigt? Så lader du ikke din krop restituere. Gem de fysiske anstrengelser til arbejdsdage, og lad dine hviledage virkelig handle om at give dit system lov til at hvile. Er du ikke til restituerende yoga? Tag 15 minutters gåtur rundt i nabolaget, gå udenfor og slap af i din have, (hvis du har en), eller bliv indenfor og tag en 20 minutters powernap. ## "Spørg dig selv: Føler jeg mig afslappet og rolig, mens jeg gør dette? For det er en god restitutionsstrategi". Shona Halson, Associate Professor, Australiens katolske universitet Den anden faktor til succesfuld restitution er mental afslapning. Det vigtige her er at vælge noget, fordi du virkelig nyder det, ikke bare fordi det "siges at være" god #selfcare. "Hvis du ikke føler dig godt tilpas, mens du udfører den aktivitet, men blot føler dig godt tilpas, når den er overstået, så er det ikke en fantastisk restitution for dig personligt, fordi det ikke giver en mental pause," siger Halson. "Spørg dig selv: Føler jeg mig afslappet og rolig, mens jeg gør dette? For det er en god restitutionsstrategi". Hvis du har svært ved at finde ro mentalt, så prøv at lytte til en podcast om et emne, der optager dig, tegn, eller brug noget kvalitetstid på at tale med ven i telefonen. Det vigtigste, du kan gøre i forbindelse med at finde den rette restitution for dig, er at starte med at prøve forskellige måder at slappe af på og lægge mærke til, om din krop føles rolig, og du har det godt under aktiviteten. Hvis ikke, så drop den, og prøv noget andet, indtil du har fundet den ting, der fungerer for dig. __Gør det til en vane:__ Vi udfordrer dig til at skabe tid til dig selv til restitution på en måde, der føles ægte afslappende for dig. Er du ikke sikker på, hvor du skal starte? NTC Gentle Yoga-session med Nike Master Trainer Alex Silver-Fagan er manges favorit, fordi den er under 20 minutter, men alligevel afslappende og effektiv. Prøv den i aften. Uanset om du synes, at blid yoga er noget for dig, eller du hellere vil benytte en anden restitutionsstrategi, så klap dig selv på skulderen for at give dig selv en særdeles velfortjent pause fysisk og mentalt. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive 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 forblive aktiv og sund. 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