{"id":52888,"date":"2023-07-19T09:24:04","date_gmt":"2023-07-19T07:24:04","guid":{"rendered":"https:\/\/iwater.dk.web05.webtohosting.dk\/restitution\/"},"modified":"2023-07-19T09:24:04","modified_gmt":"2023-07-19T07:24:04","slug":"restitution","status":"publish","type":"post","link":"https:\/\/iwater.dk\/en\/artikel\/praestation-optimering\/restitution\/","title":{"rendered":"A guide to recovery - why drinking water is so important"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Recovery - the source of better performance<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to recover! You have probably heard it a thousand times before - \u201cremember to recover when you have been physically active.\u201d But what does recovery actually mean? And in particular, how much does water matter, and how much water you drink? Is there a shortcut to faster recovery?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2192 Read along and learn more about how you can recover your body faster, as well as why and how recovery strengthens your body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is recovery?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Recovery is another word for restoration. It is about giving the body rest to rebuild and strengthen the tissue that has been strained after exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you recover, you give the body time and nourishment to gather strength and become even stronger for the next physically demanding challenge. This means that it is only after your workout that your body gradually begins to grow stronger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you, for example, strength train or go for a long run, you sweat to keep your body temperature down, which drains your fluid reserves. You put wear and tear on your body, and lactic acid builds up in the muscles, which causes soreness in the body. But fortunately, the body is so smartly designed that it is built to patch up the damage, if you give it the right conditions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you rest, the body super compensates and makes sure to become even stronger than before. This is a process that gets you into better shape.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How do I recover best?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">After a more or less intense workout, the body needs to return to balance and rebuild. It can achieve this, among other things, if you:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li class=\"translation-block\"><b>Drink clean water.<\/b> The body dehydrates heavily during physical activity. Water is the best and fastest way to recover, both for the brain and to flush the body of waste products and lactic acid. You can benefit from drinking water with plenty of <a href=\"https:\/\/iwater.dk\/en\/antioxidanter-derfor-er-de-vigtige-for-et-sundt-og-balanceret-liv\/\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>  to break down the oxidation the body has been exposed to during training. <a href=\"https:\/\/iwater.dk\/en\/high-performance-med-molekylaer-hydrogen-h2den-hemmelige-ingrediens-til-high-performance-molekylaer-hydrogen-h2den-praestationsfremmende-virkning-af-chanson-hydrogen-rigt-vand\/\" target=\"_blank\" rel=\"noopener\">Read more about performance optimization here.<\/a><\/li>\n\n\n<li class=\"translation-block\"><b>Take it easy.<\/b> This does not mean you have to lie on the couch and watch Netflix for the rest of the day. In fact, it is a good idea to keep the body moving - though at a low intensity. You can, for example, go for a short walk or cycle to work.<\/li>\n\n\n<li class=\"translation-block\"><b>Cool down.<\/b> More and more people are utilising cold baths, as they can improve recovery and reduce muscle soreness. However, this is not scientifically proven, but it is worth a try if you are not afraid of cold baths. Cold baths are popular within the well-known \"<a href=\"https:\/\/iwater.dk\/en\/biohacking\/\" target=\"_blank\" rel=\"noopener\">biohacking<\/a>\" movement, among others.<\/li>\n\n\n<li class=\"translation-block\"><b>Eat healthily.<\/b> During the recovery phase, the body rebuilds its strength, and of course, it needs the right building blocks \u2192 nutrient-rich food - anti-inflammatory diet. The menu should consist of food and drink containing carbohydrates with plenty of antioxidants to break down the oxidation the body has been exposed to during training. Proteins are necessary for the body to rebuild, and carbohydrates help replenish energy stores.<\/li>\n\n\n<li class=\"translation-block\"><b>Get a good night's sleep.<\/b> In order for you to function optimally, it is important that you get between 7-9 hours of uninterrupted sleep. It is only during sleep that your brain can recover. Invest, for example, in a proper bed and mattress topper that suits you. This way, you will avoid back pain while your energy levels increase.<\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">When you sweat, your brain shrinks<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you do not drink enough water, your grey matter can shrink, making it harder to think. Research shows that dehydration affects not only the size of the brain but also how it functions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Just 90 minutes of steady sweating can shrink the brain as much as a year of aging, according to researchers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When the brain lacks fluid, the grey matter is also forced to work harder to process the same information. If the brain is not replenished with the lost amount of fluid after exercise, it will affect performance at work and school - and exam results.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A team of researchers from across the UK scanned the brains of teenagers after an hour and a half of cycling. Some trained in three layers of sweat-inducing clothing, and others were very lightly dressed in shorts and t-shirts.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Those who were bundled up lost about 2 kg in sweat - and their brain tissue had shrunk away from their skulls, and a shrinkage of the brain tissue was found.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The people who lost the most fluid had the greatest shrinkage in the brain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">The study was conducted by <a href=\"https:\/\/www.kcl.ac.uk\/people\/matthew-kempton\" target=\"_blank\" rel=\"noopener\">Matthew Kempton<\/a> and <a href=\"https:\/\/www.uni-bonn.de\/en\/research-and-teaching\/research-profile\/transdisciplinary-research-areas\/tra-3-life-and-health\/members-directory\/ulrich-ettinger\" target=\"_blank\" rel=\"noopener\">Ulrich Ettinger<\/a> from the <a href=\"https:\/\/www.kcl.ac.uk\/ioppn\/index\" target=\"_blank\" rel=\"noopener\">Institute of Psychiatry at King\u2019s College London<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why is recovery important?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Rest is just as important as training, as this is when the body rebuilds itself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you train, you break down the body \u2192 only when you recover does the body grow stronger.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you train too often without rest, your fitness level will go the opposite way, and you will experience getting weaker and weaker every time you train. Therefore, it is important to recover after exertion, as it will ultimately yield positive results that can be both felt and seen in the mirror and on the scale.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When and for how long should I recover?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As a rule, you should recover every time you have been physically active. How long you need to recover depends, among other things, on how intense the workout was and what kind of shape you are in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you train at a high intensity, you typically need to recover for a longer time than during low-intensity training. For example, a slow run may require half a day of rest, whereas heavy weight training that leaves a metallic taste of blood in your mouth can require four to five days of recovery.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the chart, you can see approximately how long you should recover when performing physical activities of low, moderate, or high intensity. However, how long you should rest also depends on your age, physical fitness, sleep habits, and dietary habits.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table>\n<tbody>\n<tr>\n<td><strong>INTENSITY<\/strong><\/td>\n<td><strong>TYPE<\/strong><\/td>\n<td><strong>RECOVERY<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Low<\/td>\n<td>Walking, yoga, light running and cycling\u00a0<\/td>\n<td>12 - 36 hours<\/td>\n<\/tr>\n<tr>\n<td>Moderate<\/td>\n<td>Regular running, toning and cycling\u00a0<\/td>\n<td>24 - 48 hours<\/td>\n<\/tr>\n<tr>\n<td>High<\/td>\n<td>Spinning, strength training and CrossFit\u00a0<\/td>\n<td>72 - 120 hours<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Can I recover for too long?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">You can easily recover for too long. If you take too long breaks between your workouts, the strength you have built up will have time to decline again. This means that you will not notice any progress, and your training will be wasted.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to experience progress in your training, it is therefore important not to take too long breaks from training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is about finding a good balance between resting and maintaining your training. How much we need to recover after physical activity is highly individual. Therefore, it is important to listen to your body and ensure that we do not overload it with an unnecessary amount of training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Five foods that can kickstart your recovery<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The key to a good recovery is rest and a healthy diet. There are several foods that can help the body repair itself at a faster pace:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li class=\"translation-block\"><b>Water<\/b>. Get your salt balance under control by drinking about half a litre of <a href=\"https:\/\/iwater.dk\/en\/drikkevand\/\" target=\"_blank\" rel=\"noopener\">drinking water<\/a> with electrolytes after training. Preferably choose water with a high content of minerals such as potassium, sodium, or magnesium \u2192 for example, <a href=\"https:\/\/iwater.dk\/en\/product\/chanson-max-plus-ioniseringsmaskine\/\" target=\"_blank\" rel=\"noopener\">ionised drinking water.<\/a>. An ionisation machine purifies drinking water and produces ionised alkaline water that contains a lot of antioxidants and 50% more minerals than drinking water from your tap. In an ionisation machine, it is also possible to add natural Himalayan salt as electrolytes. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25525953\/\" target=\"_blank\" rel=\"noopener\">Read the latest research on molecular hydrogen in water and recovery\/performance.<\/a><\/li>\n\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li class=\"translation-block\"><b>Ginger<\/b>. After a hard workout, inflammation occurs in and around joints, tendons, and muscles. This manifests as muscle soreness and can be relieved with ionised water and with ginger. You can, for example, add 5-10g of ginger to your water or to a homemade smoothie or fresh green juice.<\/li>\n\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li class=\"translation-block\"><b>Superfood.<\/b> In the 24 hours after a hard workout, your immune system will drop. Therefore, superfoods like omega-3, greens, broccoli, and cabbage are important foods when the body needs to rebuild and become even stronger.<\/li>\n\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li class=\"translation-block\"><b>Protein<\/b>. When protein is mentioned, most people think of meat. After a strength training session, it is a good idea to give the body a shot of protein, as it will boost recovery. But you do not need to live on big steaks, as meat is not the only 'right' approach to protein. You can, for example, get plenty of protein from a <a href=\"https:\/\/iwater.dk\/en\/plantebaseret-kost\/\" target=\"_blank\" rel=\"noopener\">plant-based diet<\/a> or by supplementing the menu with foods like tuna, eggs, or chicken.<\/li>\n\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Recovery is another word for restoration. It is about giving the body rest to rebuild and strengthen the tissue that has been strained after exercise.<br \/>\nN\u00e5r du restituerer, giver du kroppen tid og n\u00e6ring til at samle styrke og blive endnu st\u00e6rkere til den n\u00e6ste fysisk h\u00e5rde udfordring.<\/p>","protected":false},"author":1,"featured_media":52887,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[207,289,248,206],"tags":[210],"ambassador_emne":[],"class_list":["post-52888","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-praestation-optimering","category-restitution","category-soevn","category-sport","tag-restitution"],"acf":[],"taxonomy_info":{"category":[{"value":207,"label":"Pr\u00e6station"},{"value":289,"label":"Restitution"},{"value":248,"label":"S\u00f8vn"},{"value":206,"label":"Sport"}],"post_tag":[{"value":210,"label":"RESTITUTION"}]},"featured_image_src_large":["https:\/\/iwater.dk\/wp-content\/uploads\/iStock_000049880096_Full-1-scaled-e1599406690188.avif",600,408,false],"author_info":{"display_name":"webto","author_link":"https:\/\/iwater.dk\/en\/author\/webto\/"},"comment_info":0,"category_info":[{"term_id":207,"name":"Pr\u00e6station","slug":"praestation-optimering","term_group":0,"term_taxonomy_id":207,"taxonomy":"category","description":"\u00d8g din pr\u00e6station med H2\r\nPr\u00e6stationsoptimering. Hydrogen kan hj\u00e6lpe med at optimere din pr\u00e6station p\u00e5 flere m\u00e5der. En god pr\u00e6station kr\u00e6ver overskud og energi. Det kan du blandt andet f\u00e5 ved hj\u00e6lp af hydrogenrigt vand med masser af boostende antioxidanter. Derudover kan\u00a0H2\u00a0ogs\u00e5 forbedre din restitution og hurtigere genopretning fra skader.\r\n\r\n<strong>Vand kan optimere din fysiske pr\u00e6station<\/strong>\r\nN\u00e5r du tr\u00e6ner eller udf\u00f8rer anden fysisk aktivitet, s\u00e5 dehydreres kroppen markant. N\u00e5r det sker, falder pr\u00e6stationsevnen. Unders\u00f8gelser viser, at en dehydrering p\u00e5 blot 2% forringer pr\u00e6stationsevnen med intet mindre end 20%.\r\nHydrogenrigt vand med masser af antioxidanter kan booste nedbrydelsen af den oxidering og inflammation, som kroppen har v\u00e6ret udsat for under tr\u00e6ning. N\u00e5r man tr\u00e6ner, er det nemmeste at benytte sig af en Mini Ionizer Traveler eller Mini Ionizer Office som kilde til hydrogenrigt vand. De er nemlig lige til at tage med sig p\u00e5 farten.\r\nHydrogenrigt vand kan optimere din fysiske pr\u00e6station:\r\n\r\n\r\n \tVandmolekyleklyngerne mindskes, og vandet er derfor nemmere at drikke. Det betyder, at kroppen hydreres mere effektivt \u2014 du kan alts\u00e5 drikke mere vand hurtigere\r\n \tVandet har en basisk pH-niveau, som hurtigere kan neutralisere m\u00e6lkesyre\r\n \tHydrogenrigt vand kan afhj\u00e6lpe skader og mindske muskeltr\u00e6thed\r\n \tJo mere H2, du har i kroppen, jo l\u00e6ngere kan du performe\r\n\r\n<strong>Forbedr din restitution med hydrogen<\/strong>\r\nM\u00e6lkesyreproduktion og kroppens restitutionstid er helt afg\u00f8rende, n\u00e5r du \u00f8nsker at forbedre\u00a0din pr\u00e6stationsevne. H2 vil angribe den akkumulerede m\u00e6lkesyre, v\u00e6re med til at forbedre og forkorte din restitutionstid og booste din pr\u00e6station.\r\nH2 har derudover evnen til at skabe hurtigere genopretning fra skader, der normalt ville tage m\u00e5neder. N\u00e5r det oxidative niveau i blodet stiger, bidrager det til muskelskader, muskelbrud, tr\u00e6thed og \u00f8mhed. Hydrogenrigt vand og hydrogeninhalering kan derfor reducere muskel\u00f8mhed, tr\u00e6thed samt optimere genopretning fra skader. Du kan alts\u00e5 pr\u00e6stere l\u00e6ngere og bedre samt restituere og genoprette hurtigere ved hj\u00e6lp af hydrogenrigt vand med antioxidanter. Drik mere og drik bedre \u2014 s\u00e5 vil du beskytte kroppen mod skader og hurtigt opdage, hvordan din pr\u00e6station forbedres b\u00e5de fysisk og mentalt.","parent":0,"count":17,"filter":"raw","term_order":"0","cat_ID":207,"category_count":17,"category_description":"\u00d8g din pr\u00e6station med H2\r\nPr\u00e6stationsoptimering. Hydrogen kan hj\u00e6lpe med at optimere din pr\u00e6station p\u00e5 flere m\u00e5der. En god pr\u00e6station kr\u00e6ver overskud og energi. Det kan du blandt andet f\u00e5 ved hj\u00e6lp af hydrogenrigt vand med masser af boostende antioxidanter. Derudover kan\u00a0H2\u00a0ogs\u00e5 forbedre din restitution og hurtigere genopretning fra skader.\r\n\r\n<strong>Vand kan optimere din fysiske pr\u00e6station<\/strong>\r\nN\u00e5r du tr\u00e6ner eller udf\u00f8rer anden fysisk aktivitet, s\u00e5 dehydreres kroppen markant. N\u00e5r det sker, falder pr\u00e6stationsevnen. Unders\u00f8gelser viser, at en dehydrering p\u00e5 blot 2% forringer pr\u00e6stationsevnen med intet mindre end 20%.\r\nHydrogenrigt vand med masser af antioxidanter kan booste nedbrydelsen af den oxidering og inflammation, som kroppen har v\u00e6ret udsat for under tr\u00e6ning. N\u00e5r man tr\u00e6ner, er det nemmeste at benytte sig af en Mini Ionizer Traveler eller Mini Ionizer Office som kilde til hydrogenrigt vand. De er nemlig lige til at tage med sig p\u00e5 farten.\r\nHydrogenrigt vand kan optimere din fysiske pr\u00e6station:\r\n\r\n\r\n \tVandmolekyleklyngerne mindskes, og vandet er derfor nemmere at drikke. Det betyder, at kroppen hydreres mere effektivt \u2014 du kan alts\u00e5 drikke mere vand hurtigere\r\n \tVandet har en basisk pH-niveau, som hurtigere kan neutralisere m\u00e6lkesyre\r\n \tHydrogenrigt vand kan afhj\u00e6lpe skader og mindske muskeltr\u00e6thed\r\n \tJo mere H2, du har i kroppen, jo l\u00e6ngere kan du performe\r\n\r\n<strong>Forbedr din restitution med hydrogen<\/strong>\r\nM\u00e6lkesyreproduktion og kroppens restitutionstid er helt afg\u00f8rende, n\u00e5r du \u00f8nsker at forbedre\u00a0din pr\u00e6stationsevne. H2 vil angribe den akkumulerede m\u00e6lkesyre, v\u00e6re med til at forbedre og forkorte din restitutionstid og booste din pr\u00e6station.\r\nH2 har derudover evnen til at skabe hurtigere genopretning fra skader, der normalt ville tage m\u00e5neder. N\u00e5r det oxidative niveau i blodet stiger, bidrager det til muskelskader, muskelbrud, tr\u00e6thed og \u00f8mhed. Hydrogenrigt vand og hydrogeninhalering kan derfor reducere muskel\u00f8mhed, tr\u00e6thed samt optimere genopretning fra skader. Du kan alts\u00e5 pr\u00e6stere l\u00e6ngere og bedre samt restituere og genoprette hurtigere ved hj\u00e6lp af hydrogenrigt vand med antioxidanter. Drik mere og drik bedre \u2014 s\u00e5 vil du beskytte kroppen mod skader og hurtigt opdage, hvordan din pr\u00e6station forbedres b\u00e5de fysisk og mentalt.","cat_name":"Pr\u00e6station","category_nicename":"praestation-optimering","category_parent":0},{"term_id":289,"name":"Restitution","slug":"restitution","term_group":0,"term_taxonomy_id":289,"taxonomy":"category","description":"Skab bedre restitution og f\u00e5 en sundere krop\r\nRestitution er afg\u00f8rende for din sundhed og pr\u00e6station. Hydrogen kan hj\u00e6lpe dig med at restituere hurtigere og mere effektivt.\r\nHvad er restitution?\r\nRestitution er et andet ord for <strong>genoprettelse<\/strong>. Det handler om at give kroppen hvile til at genopbygge og forst\u00e6rke det v\u00e6v, man har belastet efter motion.\u00a0N\u00e5r du restituerer, giver du kroppen tid og n\u00e6ring til at samle styrke og blive endnu st\u00e6rkere til den n\u00e6ste fysisk h\u00e5rde udfordring. Det betyder, at det f\u00f8rst er <strong>efter<\/strong> din tr\u00e6ning, at din krop s\u00e5 sm\u00e5t begynder at blive st\u00e6rkere.\r\n\r\nN\u00e5r du f.eks. styrketr\u00e6ner eller l\u00f8ber en lang tur, sveder du for at holde kropstemperaturen nede, hvilket tapper p\u00e5 dine v\u00e6skedepoter. Du slider p\u00e5 kroppen, og der ophober sig m\u00e6lkesyre i musklerne, hvilket giver \u00f8mhed i kroppen. Men heldigvis er kroppen s\u00e5 smart indrettet, at den er bygget til at kunne lappe skaderne, hvis du giver den de rette betingelser.\u00a0N\u00e5r du hviler, superkompenserer kroppen og s\u00f8rger for at blive endnu st\u00e6rkere end f\u00f8r. Det er en proces, der g\u00f8r, at du kommer i bedre form.\r\n<strong>Forbedr din restitution med hydrogen<\/strong>\r\nRestitution er en af de vigtigste faktorer, n\u00e5r du arbejder p\u00e5 en bedre fysisk pr\u00e6station. N\u00e5r du restituerer, giver du kroppen tid og n\u00e6ring til at samle styrke og blive endnu st\u00e6rkere. Det handler nemlig om at give kroppen hvile til at genopbygge og forst\u00e6rke det v\u00e6v, man har belastet efter tr\u00e6ning.\r\n\r\nM\u00e6lkesyreproduktion og kroppens restitutionstid er helt afg\u00f8rende, n\u00e5r du \u00f8nsker at forbedre\u00a0din pr\u00e6stationsevne. Kroppen pr\u00e6sterer nemlig bedst over tid p\u00e5 aerobe processer \u2013 en energioms\u00e6tning, der kr\u00e6ver ilt. N\u00e5r kroppen tvinges over p\u00e5 anaerobe processer, hvor der ikke bruges ilt, produceres m\u00e6lkesyre, og kroppen sv\u00e6kkes. Du slider p\u00e5 kroppen. Heldigvis er kroppen lavet til at genopbygge disse. Du vil blive endnu st\u00e6rkere end f\u00f8r \u2014 og gradvist komme i bedre form. H2 vil angribe den akkumulerede m\u00e6lkesyre, v\u00e6re med til at forbedre og forkorte din restitutionstid og booste din pr\u00e6station.\r\nHvordan restituerer jeg bedst?\r\n\r\n \t<strong>Drikker rent vand. <\/strong>Kroppen er dehydreres kraftigt under fysisk aktivitet. Vand er den bedste og hurtigste vej til restitution b\u00e5de for hjernen og til at rense kroppen for affaldsstoffer og m\u00e6lkesyre.\r\n \t<strong>Tager den med ro.<\/strong> Hold kroppen i gang, men med en lav intensitet. Du kan g\u00e5 en kort tur eller cykle p\u00e5 arbejde.\r\n \t<strong>K\u00f8ler af.<\/strong> Flere og flere benytter sig af kolde bade, da det kan forbedrer restitutionen og neds\u00e6tter muskel\u00f8mheden.\r\n \t<strong>Spiser sundt.<\/strong> I restitutionsfasen genopbygger kroppen sin styrke, og der skal selvf\u00f8lgelig de rigtige byggesten til \u2192 ern\u00e6ringsrig kost \u2014\u00a0antiinflammatorisk kost.\r\n \t<strong>F\u00e5r en god nattes\u00f8vn.<\/strong> For at du kan fungere optimalt, er det vigtigt, at du f\u00e5r mellem 7-9 timers s\u00f8vn uden afbrydelser.\r\n","parent":0,"count":20,"filter":"raw","term_order":"0","cat_ID":289,"category_count":20,"category_description":"Skab bedre restitution og f\u00e5 en sundere krop\r\nRestitution er afg\u00f8rende for din sundhed og pr\u00e6station. Hydrogen kan hj\u00e6lpe dig med at restituere hurtigere og mere effektivt.\r\nHvad er restitution?\r\nRestitution er et andet ord for <strong>genoprettelse<\/strong>. Det handler om at give kroppen hvile til at genopbygge og forst\u00e6rke det v\u00e6v, man har belastet efter motion.\u00a0N\u00e5r du restituerer, giver du kroppen tid og n\u00e6ring til at samle styrke og blive endnu st\u00e6rkere til den n\u00e6ste fysisk h\u00e5rde udfordring. Det betyder, at det f\u00f8rst er <strong>efter<\/strong> din tr\u00e6ning, at din krop s\u00e5 sm\u00e5t begynder at blive st\u00e6rkere.\r\n\r\nN\u00e5r du f.eks. styrketr\u00e6ner eller l\u00f8ber en lang tur, sveder du for at holde kropstemperaturen nede, hvilket tapper p\u00e5 dine v\u00e6skedepoter. Du slider p\u00e5 kroppen, og der ophober sig m\u00e6lkesyre i musklerne, hvilket giver \u00f8mhed i kroppen. Men heldigvis er kroppen s\u00e5 smart indrettet, at den er bygget til at kunne lappe skaderne, hvis du giver den de rette betingelser.\u00a0N\u00e5r du hviler, superkompenserer kroppen og s\u00f8rger for at blive endnu st\u00e6rkere end f\u00f8r. Det er en proces, der g\u00f8r, at du kommer i bedre form.\r\n<strong>Forbedr din restitution med hydrogen<\/strong>\r\nRestitution er en af de vigtigste faktorer, n\u00e5r du arbejder p\u00e5 en bedre fysisk pr\u00e6station. N\u00e5r du restituerer, giver du kroppen tid og n\u00e6ring til at samle styrke og blive endnu st\u00e6rkere. Det handler nemlig om at give kroppen hvile til at genopbygge og forst\u00e6rke det v\u00e6v, man har belastet efter tr\u00e6ning.\r\n\r\nM\u00e6lkesyreproduktion og kroppens restitutionstid er helt afg\u00f8rende, n\u00e5r du \u00f8nsker at forbedre\u00a0din pr\u00e6stationsevne. Kroppen pr\u00e6sterer nemlig bedst over tid p\u00e5 aerobe processer \u2013 en energioms\u00e6tning, der kr\u00e6ver ilt. N\u00e5r kroppen tvinges over p\u00e5 anaerobe processer, hvor der ikke bruges ilt, produceres m\u00e6lkesyre, og kroppen sv\u00e6kkes. Du slider p\u00e5 kroppen. Heldigvis er kroppen lavet til at genopbygge disse. Du vil blive endnu st\u00e6rkere end f\u00f8r \u2014 og gradvist komme i bedre form. H2 vil angribe den akkumulerede m\u00e6lkesyre, v\u00e6re med til at forbedre og forkorte din restitutionstid og booste din pr\u00e6station.\r\nHvordan restituerer jeg bedst?\r\n\r\n \t<strong>Drikker rent vand. <\/strong>Kroppen er dehydreres kraftigt under fysisk aktivitet. Vand er den bedste og hurtigste vej til restitution b\u00e5de for hjernen og til at rense kroppen for affaldsstoffer og m\u00e6lkesyre.\r\n \t<strong>Tager den med ro.<\/strong> Hold kroppen i gang, men med en lav intensitet. Du kan g\u00e5 en kort tur eller cykle p\u00e5 arbejde.\r\n \t<strong>K\u00f8ler af.<\/strong> Flere og flere benytter sig af kolde bade, da det kan forbedrer restitutionen og neds\u00e6tter muskel\u00f8mheden.\r\n \t<strong>Spiser sundt.<\/strong> I restitutionsfasen genopbygger kroppen sin styrke, og der skal selvf\u00f8lgelig de rigtige byggesten til \u2192 ern\u00e6ringsrig kost \u2014\u00a0antiinflammatorisk kost.\r\n \t<strong>F\u00e5r en god nattes\u00f8vn.<\/strong> For at du kan fungere optimalt, er det vigtigt, at du f\u00e5r mellem 7-9 timers s\u00f8vn uden afbrydelser.\r\n","cat_name":"Restitution","category_nicename":"restitution","category_parent":0},{"term_id":248,"name":"S\u00f8vn","slug":"soevn","term_group":0,"term_taxonomy_id":248,"taxonomy":"category","description":"","parent":0,"count":21,"filter":"raw","term_order":"0","cat_ID":248,"category_count":21,"category_description":"","cat_name":"S\u00f8vn","category_nicename":"soevn","category_parent":0},{"term_id":206,"name":"Sport","slug":"sport","term_group":0,"term_taxonomy_id":206,"taxonomy":"category","description":"Sport og hydrogen er det perfekte match\r\nSport og hydrogen er det perfekte match. Brug hydrogen til at optimere din pr\u00e6station og din restitution. F\u00e5 mere ud af din tr\u00e6ning med hydrogen. Rigtig mange professionelle sportsud\u00f8vere bruger molekyl\u00e6r hydrogen til at forbedre deres pr\u00e6station, give dem mere energi, hurtigere genopretning og ikke mindste forbedre deres restitution. Man kan ofte se ret tydelige resultater, f\u00f8r og efter man begynder p\u00e5 molekyl\u00e6r hydrogen.\r\nHold din krop hydreret f\u00f8r, under og efter sport\r\n\r\n\r\nN\u00e5r kroppen dehydrerer falder pr\u00e6stationsevnen. Unders\u00f8gelser viser, at et v\u00e6sketab p\u00e5 bare 2-3% af kropsv\u00e6gten vil forringe pr\u00e6stationsevnen med 20% og en pulsstigning p\u00e5 15-20 slag per minut. N\u00e5r kroppens v\u00e6skem\u00e6ngde reduceres, vil blodet fortykkes og begr\u00e6nse evnen til at transporterer ilt til de arbejdende muskler.\r\n\r\n\r\n\r\n\r\n\r\n\r\nMed hydrogen vand kan du optimere din pr\u00e6station :\r\n\r\n \tVandet indeholder mere hydrogen (H2) \u2013 og jo mere hydrogen (H2), du har i kroppen, jo l\u00e6ngere kan du performe, inden den anaerobe proces s\u00e6tter ind.\r\n \tVandets vandmolekyle-klynger mindskes. Vandet er derfor nemmere at drikke, og kroppen hydreres mere effektivt.\r\n \tVandet har en basisk pH-niveau, som hurtigere kan neutralisere m\u00e6lkesyre.\r\n\r\n\r\nHydrogenrigt vand med masser af antioxidanter kan booste nedbrydelsen af den oxidering, som kroppen har v\u00e6ret udsat for under tr\u00e6ning. Du vil blive endnu st\u00e6rkere end f\u00f8r \u2014 og hurtigt komme i bedre form.\r\n\r\n\r\nHurtigere genopretning fra skader\r\nH2 har en evne, der kan hj\u00e6lpe med at opn\u00e5 hurtig genopretning fra skader, der normalt ville tage m\u00e5neder. N\u00e5r det oxidative niveau i blodet stiger, bidrager det til muskelskader, muskelbrud, tr\u00e6thed og \u00f8mhed. N\u00e5r hydrogenrigt vand og hydrogeninhalering reducerer det oxidative niveau, vil det reducere muskel\u00f8mhed, tr\u00e6thed og skabe hurtigere genopretning fra skader. Du vil pr\u00e6stere bedre og l\u00e6ngere \u2014 og derudover restituere og genoprette markant hurtigere ved hj\u00e6lp af hydrogenrigt vand med antioxidanter.\r\n\r\n","parent":0,"count":18,"filter":"raw","term_order":"0","cat_ID":206,"category_count":18,"category_description":"Sport og hydrogen er det perfekte match\r\nSport og hydrogen er det perfekte match. Brug hydrogen til at optimere din pr\u00e6station og din restitution. F\u00e5 mere ud af din tr\u00e6ning med hydrogen. Rigtig mange professionelle sportsud\u00f8vere bruger molekyl\u00e6r hydrogen til at forbedre deres pr\u00e6station, give dem mere energi, hurtigere genopretning og ikke mindste forbedre deres restitution. Man kan ofte se ret tydelige resultater, f\u00f8r og efter man begynder p\u00e5 molekyl\u00e6r hydrogen.\r\nHold din krop hydreret f\u00f8r, under og efter sport\r\n\r\n\r\nN\u00e5r kroppen dehydrerer falder pr\u00e6stationsevnen. Unders\u00f8gelser viser, at et v\u00e6sketab p\u00e5 bare 2-3% af kropsv\u00e6gten vil forringe pr\u00e6stationsevnen med 20% og en pulsstigning p\u00e5 15-20 slag per minut. N\u00e5r kroppens v\u00e6skem\u00e6ngde reduceres, vil blodet fortykkes og begr\u00e6nse evnen til at transporterer ilt til de arbejdende muskler.\r\n\r\n\r\n\r\n\r\n\r\n\r\nMed hydrogen vand kan du optimere din pr\u00e6station :\r\n\r\n \tVandet indeholder mere hydrogen (H2) \u2013 og jo mere hydrogen (H2), du har i kroppen, jo l\u00e6ngere kan du performe, inden den anaerobe proces s\u00e6tter ind.\r\n \tVandets vandmolekyle-klynger mindskes. Vandet er derfor nemmere at drikke, og kroppen hydreres mere effektivt.\r\n \tVandet har en basisk pH-niveau, som hurtigere kan neutralisere m\u00e6lkesyre.\r\n\r\n\r\nHydrogenrigt vand med masser af antioxidanter kan booste nedbrydelsen af den oxidering, som kroppen har v\u00e6ret udsat for under tr\u00e6ning. Du vil blive endnu st\u00e6rkere end f\u00f8r \u2014 og hurtigt komme i bedre form.\r\n\r\n\r\nHurtigere genopretning fra skader\r\nH2 har en evne, der kan hj\u00e6lpe med at opn\u00e5 hurtig genopretning fra skader, der normalt ville tage m\u00e5neder. N\u00e5r det oxidative niveau i blodet stiger, bidrager det til muskelskader, muskelbrud, tr\u00e6thed og \u00f8mhed. N\u00e5r hydrogenrigt vand og hydrogeninhalering reducerer det oxidative niveau, vil det reducere muskel\u00f8mhed, tr\u00e6thed og skabe hurtigere genopretning fra skader. Du vil pr\u00e6stere bedre og l\u00e6ngere \u2014 og derudover restituere og genoprette markant hurtigere ved hj\u00e6lp af hydrogenrigt vand med antioxidanter.\r\n\r\n","cat_name":"Sport","category_nicename":"sport","category_parent":0}],"tag_info":[{"term_id":210,"name":"RESTITUTION","slug":"restitution","term_group":0,"term_taxonomy_id":210,"taxonomy":"post_tag","description":"","parent":0,"count":5,"filter":"raw","term_order":"0"}],"_links":{"self":[{"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/posts\/52888","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/comments?post=52888"}],"version-history":[{"count":1,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/posts\/52888\/revisions"}],"predecessor-version":[{"id":55176,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/posts\/52888\/revisions\/55176"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/media\/52887"}],"wp:attachment":[{"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/media?parent=52888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/categories?post=52888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/tags?post=52888"},{"taxonomy":"ambassador_emne","embeddable":true,"href":"https:\/\/iwater.dk\/en\/wp-json\/wp\/v2\/ambassador_emne?post=52888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}