ATHLETE, With Freeletics you undergo a very high training workload. For this reason it is very important that you use your training-free days, i.d. the days your body recovers from workload, for active regeneration. Below we will explain to you briefly why recovery phases are so important, what happens here and how you can actively promote. Training stimulus and regeneration - an interplay! Freeletics fatigues your muscles to a very strong degree. Fatigue causes a lot of very small cracks in your muscle tissue, which are called microtraumata. This is not as bad as it sounds, as this is necessary to set the stimulus for the stressed muscle to adapt to the workload and achieve a higher level by growing or respectively condensing. This process is called super compensation. Training sets only the stimulus, super compensation takes place in the non-training phase – i.e. the regeneration phase – and needs some time. If a new training stimulus is set too early the muscle can be weaken enormous. The good news: You can actively support this process, so that you are quickly fit again! The two important factors here are sufficient and high quality sleep and a balanced protein-based diet that is rich in vitamins and minerals. Good sleep - recovery in full swing! During sleep the body releases growth hormones. These provide – as the name says – on the one hand muscle growth, on the other hand they also boost fat burning. At night other body functions are shut down so that the body has time to repair damage in the body. Therefore, the higher the quality of sleep, the higher the quality of muscle regeneration is, which means shorter recovery phase. This is why a certain regularity of sleeping times plays an important role: If possible get used to go to bed and stand up at the same times. This improves the quality of your sleep enormously and the body knows in advance when he has to initiate the processes that are critical for your recovery. Nutrition - Regeneration from the inside! Similar to your feeling of hunger after a workout, also your stimulated muscles are hungry! They need nutrients to function well. Foremost among these is protein. The body breaks it down into amino acids, which in turn are the building blocks of muscle fibers. Therefore without proteins the microtrauma can not be repaired - or it can take very long, because the body needs to mobilise amino acids from other sources. But proteins are by far not everything! Equally important factors are vitamins and minerals. On the one hand they help to use the fed proteins better, on the other hand, they ensure the release of hormones, which are required in the recovery process. In addition to what you eat, also the when is very crucial! Immediately after exercise the body needs plenty of protein and – depending on your focus more or less – carbohydrates. Carbohydrates are very important for everyone to replenish the depleted glycogen reserves after exercise. From these the musculature gains most of her energy - and you want after all quickly be ready for the next workout! In addition, give your body an extra serving of protein and micronutrients before bedtime, in order to support the reparation and reconstruction process. After an intense unit, the recovery period can last up to 72 hours, which is why this rule also applies to non-training days! However, make sure not to eat too much, because a severe stomach is not conducive to a good nights sleep. If you feel neither hungry nor completely full, it is just right. Although the body recovers anyway, with proper diet and adequate sleep he regenerates much faster, better and more effectively. So pay attention to your sleep and your diet! Your body will thank you: In the form of lighter and shorter muscle soreness, less fatigue and increased exercise performance. Active regeneration – part of your training program! Immediately after the training, it is advisable to slowly run down a few minutes to keep the circulation going. The faster the body comes to rest, the slower is the lactate and acid clearance – and thus the regeneration. Also an extensive stretching is essential to carry metabolic waste and slags out of the muscles and to open the cells for incoming nutrients. So even on non-training days stretching and slight movements are very helpful! Slight easy movements, stretching and heat stimulate blood circulation and thus the nutrient and oxygen exchange in the muscle cells. Saunas and hot baths, moderate running and casual walks can do wonders! However, be careful not to burden your muscles too much, but move them only with that intensity, you are used to anyway. Adequate hydration should always be self-evident, since all metabolic processes of the body take place in the environment of water. Without enough liquid downsizing, restructuring and transport of nutrients suffer. In the long term endurance training is one of the decisive factors, since it optimizes a variety of systems and organs, which play an important role in the recovery process. #Freeletics #IndoFreeletics #SweatCamp
Posted on: Mon, 03 Nov 2014 10:50:56 +0000
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