Regeneration - why recovery is so important
von
Jürgen Pranger
Gepostet am 21.1.2022
Why is the topic of regeneration so relevant and why does it not only improve our sporting performance, but also our everyday life?
Why recreation is so important
a person through an overload of training or high stress to optimize is comparatively simple - but only in the short term and usually in an unhealthy manner, i.e. not sustainable and not of stock. It should be the goal permanently provide services and not to collapse under the load after a certain time.
Each of us usually has enough stress to bear. We cannot change a lot because such factors are triggered by others or by others. But we can change our own way of dealing with stress and stimuli.
Every stimulus always demands relaxation. Each of us knows the situation that you feel tired and exhausted after an intensive training session.
Training + recovery = success or improved performance
However, recovery more than just rest. Scientifically, everything that subsequently serves to return to the initial level or above more quickly is called regeneration.
Book recommendation: Regeneration - Every day recovered, slept and successful by Dr. Lutz Graumann (display)
Regeneration is therefore the sum of all processes that occur in the body after a load. This includes: active and passive processes.
The aim is Restoration of the physiological equilibrium - the so-called homeostasis - and following a training stimulus of the performance increase, which is referred to as supercompensation in science.
After intensive training, the body also needs reasonable time to regenerate. This principle is also often neglected in football. The body is not “better” during training, but only in the recovery or adaptation phase. The organism needs a certain time – this naturally depends on the strength of the stimulus to regenerate and a “Supercompensation” to trigger. If the next intensive training is started too early, this process can be stopped, which leads to a lack of adaptation of the body. In addition, the fatigue and performance of the athlete decreases. (Weineck, 2010, p. 45)
In football, in most cases, especially in the preparatory phase, the principle “many helps much” work. Players will be heavily loaded for weeks without paying attention to a sufficient regeneration time. Players should be quickly fit for the season. Unfortunately, this is exactly the opposite. The lack of recovery and the cumulative fatigue leads to fatigue and thus to a power drop the player. The result – a high number muscular injuries and poor performance in the game.
=>No training effect without enough break and recovery!
own representation
Use appropriate regeneration measures
Clever regeneration measures directly following the stress caused by training and competitions help minimise risk of infect. Sport is basically healthy, but immediately after the load there is a phase - Open window in which the body is particularly susceptible to pathogens.
But precisely this window can be closed more quickly with recovery measures, such as liquid and energy absorption. In this way, the diet, after the load, has a very decisive significance in terms of training progress and performance improvements.
The higher quality our regeneration process is, the faster and healthier this adaptation process runs.
As different as the regeneration measures may be, their goals are all the same. After recovery, man should feel the following:
- More energy
- Less muscle tension or Joint pain
- Strengthened immune system
- Greater spiritual clarity
- More balance
- Greater creativity
- Higher satisfaction
Different study situation
The following example dilemma between science and practice: compression clothing has no detectable positive effects after the current study situation. At least in the blood, no evidence can be found. However, many of the study participants and also many athletes report that they feel better by wearing the compression clothing after hard loads the next day. This information, even if it is based only on a feeling, evaluates the brain positively.
The following: The movement patterns of athletes carrying compression stockings are better because they did not perceive the fatigue that was objectively detectable as such.
That means: There are many different measures that can improve regeneration. These measures can be taken by players but very individual be. The main thing is that the athlete feels comfortable with the regeneration measure.
Why training does not necessarily mean progress
Without sufficient recovery, an intensive training incentive ultimately generates only overloads, overtraining and in the worst case an injury. Only if the athlete recovers completely, he can retrieve his entire performance during the next training or competition.
Not without reason are leading sports scientists and sports physicians of the opinion that not the cyclist the Tour de France winthe best bike rides, but the one who regenerates best. At the latest in the second week of the three-week race, the drivers are exhausted and are no longer able to deliver their absolute top performance.
This should also be taken into account in football. If the players Prefabricated - by a very intensive preparation - start in the season, then they will not their absolute top performance and in the worst case - through which cumulative fatigue - also injured.
Therefore, if possible, players should always rested and completely recovered in the competition start.
Train hard, recover harder
Who? without break works, operates Excavation of his body to the Worst Case. This way he can kill himself. Although a certain amount of stress belongs to the natural and healthy part of our lives, the long-term consequences of constant stress damage our mental and physical health. If the stress is constant and cannot be relieved, the body will not relax and recover. The problem we face lies in our more complex life.
That's why for hobby athletes who might only train 2-3x a week, a adequate regeneration crucial. Hobby athletes do not only sports, they usually have a full-time job, a family, friends etc. It all means stress. For example, those who have stress in the job or in the private environment will know the muscle tensions caused by tension and pain in the neck and back. Even these for many of us perceived as everyday small puppies weaken our performance. Every inconvenience deprives us of energy because the organism is busy fighting against it.
Why sleep is so important
Bad sleep holds large health hazards, which have only been researched so correctly lately. We are not talking about tiredness and exhaustion, which everyone immediately notices after a "bad night". Bad sleep leaves us sneaky sick will even kill us in the worst case. Blood pressure increases permanently, obesity is promoted, tumor growth is stimulated, the risk of heart disease increases disproportionately.
In short: Bad sleep shortens our life - that doesn't have to be.
The result
Pay attention to sufficient regeneration. Not only in sports you will quickly find improvements, but also in your everyday life.
In addition, optimal training control (load and regeneration management) is extremely important. Only in this way can you optimally develop your players without hurting them.
With our software - TMS- you can quickly and easily improve your training control - and this completely free.
Just go on tms.sportsense.at and register and your team.