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The mystery of the “open window” effect
When your immune system suddenly takes a break – Welcome to the “Open Window” effect
Imagine: You leave the breakout room after an intense workout. Your body feels strong, your muscles are burning in the best way—you’re in the flow. But as soon as you get home, your throat is scratchy, your nose is running… and you think to yourself: What’s the point?
Welcome to the “open window” effect.
What is behind this open door?
“Open window” may sound like a new training style—but unfortunately, it’s not a trendy method. Rather, it describes a phase after particularly intense exercise in which your immune system is temporarily weakened—as if a door were opened for pathogens.
Why is this happening now?
During your workout, your body is running at full speed. Your body temperature rises, hormones are released—this even boosts your immune system in the short term. But after the workout, the whole thing reverses:
- The temperature drops → viruses and bacteria feel comfortable again.
- Your body prioritizes muscle repair → less power for the immune system.
An unwelcome effect. But: You have control over how long the door stays open.
How to actively protect yourself from the “open window” effect:
🛡 Nutrition:
A varied, protein-rich diet with plenty of vegetables and fruit strengthens you from the inside out.
😴 Sleep:
7-9 hours of restful sleep is not a luxury, but your daily regeneration session.
🧘 Stress management:
Whether it’s breathing exercises, a short walk or music – reduce stress before it reduces you.
🧥 Clothing:
Especially now that it’s getting colder outside, take off your wet clothes immediately after training. Put on a hoodie and a hat – your body deserves to be kept warm.
You train hard. You want progress. Then give your body what it needs after training— protection, rest, and recovery.
Stay strong, stay healthy.
Break limits. Build strength.
