Esther Ebner

After skiing is before skiing: How to regenerate the best

Regeneration? Why do you need it when skiing? I'll expand a bit on this and then we'll delve into my special field of sports science.

When you put your body under physical stress... needs many resources and draws on many functions within the body. It's like a "stress mechanism", so to speak, that takes it out of its comfort zone. Your breathing speeds up, your blood needs to get to the muscle groups you need more quickly and the muscle cells need enough adenosine triphosphate (ATP) to provide energy. That is the basis for athletic performance, like skiing.

In training science, we also speak of supercompensation when we want to increase performance. The body exceeds the current performance level by receiving physical stimuli.
The increase in performance is built up after the subsequent rest or regeneration. Here you increase your performance, if you set the next sporting stimulus at the right time, you are in the optimal training for performance growth.
Regeneration is there to help you regain the performance you lost during athletic training.
So, if you are on a skiing holiday for a few days, then integrated regeneration is very worthwhile.

There are top athletes, who I know personally, who train hard for three to five hours a day and then sleep for an hour, even between training sessions. That is of course the tip of the iceberg.

Now a quiz question:


The following good reasons are the answer:

  • Your body can adapt the sporting stimuli from skiing very well.
  • Your body recharges its batteries and resources.
  • You have an optimal alternation between tension and relaxation, which is very beneficial for your natural bio-rhythm, also for sleep.
  • You also stay younger on a cellular level, and not just by feeling younger.
  • You systematically build up your performance at the same time.
  • It is not only good for the body, but also for your mental state: your mind.

So, what are the best regenerative methods:

  • Heat is always good: sauna, infrared or a warm bath is relaxing. 
  • Light stretching and breathing exercises.
  • A power nap for a maximum of 20 minutes (never sleep completely, otherwise it has the opposite effect). It is also enough to rest for 10 minutes with your eyes closed.
  • A leisurely walk in the fresh air.
  • Massage.
  • And drinking plenty of water.


The wellness programme and optimal regeneration on a skiing holiday is as simple as that. Of course, the hotels in Ski Amadé offer a variety of optimal regeneration spots in the wellness area or in the surrounding area.

A tip: make regeneration a fixed part of your schedule with a set time and an activity. Then you will be more likely to implement an effective regeneration. Think of all the positive effects and enjoy your body's well-being and your improved performance.

And now off to the slopes in Ski amadé and rock 'n' roll!

Esther Ebner

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