Why Recovery is Also an Important Part of Your Workout

When we talk about health and wellness, exercise often tops the list. We run, lift, stretch, and strengthen. But there's an important part many overlook – and it actually makes all the difference. It's recovery.

At Frog Pilates in Nørrebro, I see it every week: Bodies in motion, people who want to take care of themselves, and a desire to find more balance in a busy life. And something many of you already use – either consciously or just because it feels good – is sea dips and saunas as part of your recovery routine.

But why does it feel so good? And what does the research actually say?
Let's take a closer look.

What is recovery – and why is it so important?

Recovery is the body's natural pause. It's where the muscles repair themselves, the nervous system finds calm, and energy returns. Without recovery, exercise is just breakdown – and the body doesn't fully benefit from all the effort you put into your movement practice.

It’s not just about resting on the couch (though that counts too). Active recovery – like pilates, breathing exercises, sauna, and cold baths – can actually be among the most effective things you can do to help the body find balance.

Cold Water Therapy – a refreshing restart for the whole system

Many of you have already made it a habit: a morning sea dip, a cold plunge after a workout, or a quick dip in the tub after a sauna. It might feel wild – but your body loves it.

What does the research say?

• Reduces inflammation and muscle soreness: The cold causes blood vessels to constrict and reduces swelling after physical activity.

• Boosts the immune system: Cold water activates the body's defense mechanisms and can help make you more resilient.

• Increases energy and well-being: Cold exposure releases endorphins and norepinephrine – substances that improve your mood and increase focus.

What do I say as a pilates instructor?

After a day packed with classes and many hours on my feet, a cold dip feels like hitting the body's refresh button. It gives me calm, mental clarity, and a sense that my body gets to settle again.

If you’d like to try, then start gently. Just 1-2 minutes in 12-15 degree water can be enough to feel an effect. Make it a calm practice – perhaps with a friend, or as a calm moment just for yourself. You can also start at home in the shower: End your warm shower with 15-30 seconds of cold water. It is a gentle but effective way to get your body used to the cold.

Sauna – warmth, calm, and recovery in one

While the cold awakens, the warmth soothes. The sauna is like a soft sigh of exhale for the whole body. Many of you already combine sea dips with a sauna – and it makes perfect sense.

Research shows:

• Increases blood circulation: The heat causes blood vessels to expand, which helps the body transport waste products away and distribute oxygen throughout the system.

• Activates heat shock proteins: These proteins protect and repair cells – and are particularly beneficial after exercise.

• Lowers stress levels: The sauna helps lower the level of the stress hormone cortisol and promotes relaxation.

My personal experience?

The sauna is my place for reflection. I feel my body in a different way – softer, deeper, slower. It's a kind of slow self-care that feels like a gift in the midst of a busy week.

Start with short sessions – 5-10 minutes at a time. Remember to drink plenty of water and give your body time to naturally cool down afterward.

Cold or heat – what’s best?

The short answer? It depends on you.

• Have you trained hard and want to reduce inflammation? Then the cold is your friend.

• Do you need to wind down and release tension? Then choose the warmth.

And the long answer? Many find that the combination – alternating between cold and heat – has the greatest effect. It's called contrast therapy and works like internal gymnastics for the circulatory system and the nervous system.

Recovery is a practice – not a quick fix

At Frog Pilates, we believe in creating space for calm and recovery – not as an extra, but as an equal part of a healthy movement routine.

It can be:

• A pilates class focused on breathing and body awareness

• A cold sea dip that awakens the system

• A quiet moment in the sauna where you just are

• A walk in nature without a goal

• A cup of tea/coffee in silence

The most important thing is not what you do – but that you feel what works for you.

Ready to support your body with more calm and balance?

At Frog Pilates in Nørrebro, we create space for both strength and recovery. Our classes and private sessions are built on classic pilates and conscious movement, and we believe that health and wellness start with connecting with your body – both when you're in motion and when you allow yourself to take a break.

Book your next session today and experience how movement and recovery can go hand in hand – week after week.

See you on the mat
– Sara
Pilates instructor, sea dipper, and advocate for meaningful recovery

Frog Pilates | Classic pilates in the heart of Nørrebro