So essential is proper recovery

They are worried that we will be using up our energy reserves. Why?

PROF. DR. INGO FROBO? SE: Like a smartphone, we have to recharge our battery overnight? and at 100 percent. Only: unlike our mobile phone, we have no problem running in the morning with a half empty battery. But we can not afford that, because it attacks our reserves. You can do that, but not always.

That is, we are not recovering properly?

I would rather say: we do not regenerate properly. Recreation is the extra battery, what we promise from vacation. But we do not compensate for the burdens of everyday life and do not replenish our resources. Today, 95 percent of people no longer work physically; above all, they use their heads in jobs, many are under pressure and have stress. Parents are burdened twice, because many mothers work quickly today. Does all this have an effect on the regeneration, which must be well adapted to the strain? and that is mainly in the mental area today. We make mistakes.

Which one?

Most of our problems result from being physically under-challenged - this is stress for the cells because it is a non-living ability of needs. Body and mind work closely together, so we can use the body to mentally regulate ourselves. When we go home, totally stressed and full of fears, and sit on the sofa, we will not feel better. Running or walking is more helpful. Exercise relaxes the head and relieves stress. And our muscles also have to burn so they do not stunt.

So the best part is a strenuous high-intensity workout after work?

No, that is too intense for many people and means extra stress. Moderate exercise is ideal, you should feel subjectively challenged. And: You should have fun in the sport, feel good and make it easy. It is also crucial that one can let go of his thoughts and the mind comes to rest.

How important is sleep?

Very important! And here we make mistakes. The body regenerates in the first four hours. In the second half of sleep, the cognitive processes are processed. That means: Who wants to regenerate rationally, so body and mind, should sleep at least seven to eight hours? especially when he is required in the job, especially in the head.

Regeneration does not come by itself ...

No, it is an active process. This also includes, every now and then throughout the day spread active breaks and start up the metabolism. A lunch walk is good, or just run up four flights, preferably once an hour. Oxygen also needs our cells. And a temperature regulation.

How come?

Take the example of sport. After exercise there is a lot of heat in the body. She has to get out, that's why we're doing a cool-down. Due to the low threshold load, the cell is stimulated to throw out old things and to bring in fresh things. We can also use the principle in everyday life. When we have fears and stress in the job or get upset, heat is also in our heads. Going around the block or jogging loosely is a great cool-down. We can also cool our heads by putting a towel from the fridge upside down.

What role does nutrition play?

The body needs proteins as building materials as well as sufficient fluid for temperature regulation and vital nutrients. Alcohol for relaxation on the other hand slows down the regeneration. My rule of thumb for eating is: energetic in the morning, nutrient-rich at noon and rich in protein in the evening.

Prof. Dr. Ingo Froböse is Professor for Prevention and Rehabilitation at the German Sport University Cologne and author ("The Beauty Fitness Formula", 192 p., 19.99 euros, ZS Verlag).