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[Studio Stretch](https://www.nike.com/nl/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/nl/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/nl/w/nikeskims-collection-nikeskims-weightless-layers-4csx8zb2asd) - [Shop op kleur](https://www.nike.com/nl/w/nikeskims-collection-b2asd) - [Obsidian](https://www.nike.com/nl/w/nikeskims-collection-zwart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/nl/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/nl/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/nl/w/nikeskims-collection-blauw-8hfx3zb2asd) - [Ivory](https://www.nike.com/nl/w/nikeskims-collection-wit-4g797zb2asd) Cancel Annuleer Populaire zoekopdrachten [challenger](https://www.nike.com/nl/w?q=challenger&vst=challenger)[nike challenger](https://www.nike.com/nl/w?q=nike%20challenger&vst=nike%20challenger)[nike air max 90](https://www.nike.com/nl/w?q=nike%20air%20max%2090&vst=nike%20air%20max%2090)[p-6000](https://www.nike.com/nl/w?q=p-6000&vst=p-6000)[voetbal schoenen](https://www.nike.com/nl/w?q=voetbal%20schoenen&vst=voetbal%20schoenen)[schoenen](https://www.nike.com/nl/w?q=schoenen&vst=schoenen)[air force 1](https://www.nike.com/nl/w?q=air%20force%201&vst=air%20force%201)[air max 1](https://www.nike.com/nl/w?q=air%20max%201&vst=air%20max%201) [](https://www.nike.com/nl/favorites "Favorieten")[](https://www.nike.com/nl/cart "Artikelen in winkelmandje: 0") ## Inspiratie - [Nieuwste](https://www.nike.com/nl/verhalen) - [DNA](https://www.nike.com/nl/verhalen/dna) - [Coaching](https://www.nike.com/nl/verhalen/coaching) - [Atleten\*](https://www.nike.com/nl/verhalen/atleten) - [Community](https://www.nike.com/nl/verhalen/community) - [Cultuur](https://www.nike.com/nl/verhalen/cultuur) - [Innovatie](https://www.nike.com/nl/verhalen/innovatie) - [Alle verhalen](https://www.nike.com/nl/verhalen/alle) Inspiratie # De basis: 4 sleutels tot herstel ##### Coaching Volg deze simpele stappen tussen je work-outs en je zult er geen genoeg van krijgen. Laatste update: 30 november 2020  Iedereen heeft tijd nodig voor herstel. Je spieren kunnen zich dan herstellen en opbouwen en je geest kan uitrusten en zich resetten. "Het is geen tijd waarin er niks gebeurt, maar juist een essentiële component van elk trainingsprogramma", aldus Sue Falsone, officieel gecertificeerd klinisch specialist in de fysiotherapie en member van de Nike Performance Council. Falsone deelt hier vier basismanieren om te herstellen na elke work-out, zodat je lichaam en geest weer klaar zijn voor de volgende sessie. 1. __Bewegen en je spieren los maken__ Doe direct na je work-out een paar minuten lang rekoefeningen om je bloedsomloop en flexibiliteit te verbeteren. Gebruik voor pijnlijke plekken een foamroller of lacrossebal om spierpijn te verminderen. Ook een massage (al is het maar een niet-professionele massage door een partner) is hiervoor geschikt; bijkomend voordeel hiervan is dat het de afgifte van het 'gelukshormoon' oxytocine stimuleert. 2. __Eten en drinken__ Fruit, groenten, eiwitten en gezonde vetten bieden de bouwstenen die je lichaam nodig heeft voor herstel. Daarnaast heb je elektrolyten nodig. Deze sporenelementen, zoals magnesium en selenium, zijn van essentieel belang. Je lichaam raakt ze kwijt als je zweet. Vul ze aan met kokoswater, bananen of bepaalde supplementen die weinig suiker bevatten. 3. __Rusten en diep ademhalen__ Als je hard traint, gebruik je je sympati*sche* zenuwstelsel, wat betekent dat je in de vecht-of-vluchtmodus zit. Herstel kan echter alleen plaatsvinden als je je parasympatische stelsel gebruikt, oftewel als je in de rust-en-verteermodus zit. Met ademhalingsmeditatie kun je die knop omzetten. Probeer na een work-out de volgende oefening: adem vier tellen in, hou vier tellen vast, adem vier tellen uit en hou weer vier tellen vast. Herhaal nog drie keer. 4. __Goed slapen__ Tijdens je slaap maakt je lichaam HGH aan, het groeihormoon dat je lichaamsbouw en metabolisme helpt reguleren. Een ander hormoon, cortisol, helpt je slaap-waakcyclus reguleren. Het kan je 's ochtends energie geven, maar het kan je 's nachts uit je slaap houden als je niet in je ritme zit. Probeer, om deze hormonen in balans te houden, elke avond om dezelfde tijd naar bed te gaan en ten minste zeven uur te slapen. 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