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- [Mer sport](https://www.nike.com/no/w/trening-3k7dg)
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- [Shorts](https://www.nike.com/no/w/nikeskims-shorts-38fphzb2asd)
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- [Kolleksjoner](https://www.nike.com/no/kolleksjonsguide-nikeskims)
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- [Studio Stretch](https://www.nike.com/no/w/nikeskims-studio-stretch-admbq)
- [Stretch Nylon](https://www.nike.com/no/w/nikeskims-stretch-nylon-7sut9)
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- [Cobalt](https://www.nike.com/no/w/nikeskims-bla-8hfx3zb2asd)
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# Riktig restitusjon for deg
##### Veiledning
Sist oppdatert: 4. november 2020
av Nike Training
## Ta deg tid til å hvile kropp og sjel.
Restitusjon handler ikke bare om å la musklene hvile etter at du har slitt dem ut med trening. «Den virkelige verdien til restitusjon er når du tar en fysisk og mental pause,» sier Shona Halson, førsteamanuensis ved Australian Catholic University’s School of Behavioral and Health Sciences. Det kan bety å slappe av på sofaen med en serie, lage et godt måltid, chatte med en venn eller lese en bok – ganske enkelt det som fungerer for deg.
## «Den virkelige verdien til restitusjon er når du tar en fysisk og mental pause.»
Shona Halson, førsteamanuensis, Australian Catholic University
Det er to punkter for å finne en type restitusjon som fungerer for kropp og sjel, sier Halson. Det første punktet er å sørge for at kroppen er avslappet under aktiviteten. «Alle tror at yoga er fin restitusjon, og rolig yoga er perfekt fordi det kan hjelpe deg med å ivareta fleksibiliteten og bevegeligheten din, i tillegg til at det bidrar til å forhindre skader,» sier hun. «Men en krevende yogaøkt, der du øker kroppstemperaturen, er faktisk en fysiologisk belastning på systemet ditt, så det teller ikke som restitusjon.»
Svetter du? Øker pulsen? Da lar du ikke kroppen restituere. Spar disse fysiske utfordringene til treningsdager, og la hviledagene handle om å la kroppen hvile. Er du ikke tilhenger av restituerende yoga? Ta en 15-minutters gåtur rundt nabolaget, gå ut og slapp av i hagen (hvis du har en), eller bli inne og ta en 20-minutters power nap.
## «Spør deg selv: Føler jeg meg avslappet og rolig når jeg gjør dette? Fordi det er en god restitusjonsstrategi.»
Shona Halson, førsteamanuensis, Australian Catholic University
Det andre punktet for en vellykket restitusjonsaktivitet er å hvile hodet. Nøkkelen her er å velge noe fordi du virkelig liker det, ikke bare fordi det er «ment» å være bra for deg. «Hvis du ikke føler deg bra når du utfører aktiviteten, men du føler deg bra når den er ferdig, så er det ikke bra restitusjon for deg personlig, fordi det ikke gir deg en mental pause,» sier Halson. «Spør deg selv: Føler jeg meg avslappet og rolig når jeg gjør dette? Fordi det er en god restitusjonsaktivitet.» Hvis du har problemer med å roe ned mentalt, kan du prøve å lytte til en podkast om et emne du bryr deg om, tegne eller bruke litt kvalitetstid med å snakke med en venn på telefonen.
Hvis det er én ting å ta med seg om å finne den rette restitusjonen for deg, starter du med å prøve forskjellige måter å slappe av på, og legg merke til om kroppen føles rolig og om du koser deg under aktiviteten. Hvis dette ikke er tilfellet, prøver du noe annet helt til du finner noe som fungerer for deg.
__Gjør det til en vane:__ Vi utfordrer deg til å sette av tid til restitusjon på en måte som virkelig føles avslappende for deg. Vet du ikke hvor du skal starte? NTC Gentle Yoga-økten med Nike Master Trainer Alex Silver-Fagan er en favoritt fordi den varer under 20 minutter, men den er likevel avslappende og effektiv. Uansett om rolig yoga er noe for deg eller om du heller prøver en annen restitusjonsstrategi, kan du gi deg selv et klapp på skulderen for å gi både kropp og sjel en velfortjent pause.
### Bli med i Nike Training Club
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Opprinnelig publisert: 2. august 2020
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## Europe
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## Middle East
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