Active regeneration can be a pleasant and beneficial diversification of our current regeneration. So it is definitely appropriate to include some form of it in our training plan. The purpose of active regeneration is to speed up recovery after some physical and mental exertion.
Active regeneration uses a simpler exercise of lower intensity, which employs different muscles than those loaded during the previous activity. The regenerative effects of active regeneration are associated with the central nervous system and increased metabolism, which more quickly removes unwanted metabolic products that have accumulated during previous activity. We can use exercise regeneration after a race or training, during a competition or after any physical or mental effort.
Forms of active regeneration can be divided into basic and complementary. These are activities that are usually familiar, and it is possible that you naturally perform them in your training without purposefully using them as regeneration.
1. Compensatory exercises
type of activity is relatively specific and its proper implementation requires close cooperation with a physician therapist. The basis is a detailed examination of the musculoskeletal system using special tests that reveal muscle weakness, shortened muscles, limited joint mobility ... Based on this examination, there will be an accurate selection of exercises, which we try to ensure a balanced and functional musculoskeletal system.
As I have already said, movement tends to burden our body unilaterally. If muscle and joint imbalances persist, the functionality of the area may be reduced, bad movement stereotypes may be fixed, and the appearance of the body structure may change. Other conditions, such as pain, accumulate in such a condition. And, of course, there may be an overall reduction in the ability to forge our chosen sport as we would imagine.
2. Relaxation exercises
Relaxation exercises can be taken as such preparation for other exercises. It is mainly about moving all joints in all directions and blood flow to the muscles.
3. Stretching of shortened muscles
By stretching shortened muscles, we try to restore their physiological length and improve joint mobility. While stretching may seem no problem, there are some principles to follow. Since the shortened muscle is stiff to the touch, it is advisable to relax it before stretching (eg massage, heat). Stretching should take place slowly and smoothly to avoid the so-called tension reflex. This is the body's defense mechanism against muscle damage. The point is that the muscle contracts even more defensively, which makes it impossible for us to stretch effectively.
4. Strength training exercises
Strength training aims to improve the muscular strength of weakened muscles. The exercises should be simple so that as few muscles as possible are involved in performing them. We should emphasize the purity of performing the exercise so that the muscles we want really work. In case of poor performance, it can happen that stronger muscles are involved, which leads to the fact that not only do we not strengthen the muscles that we wanted, but we build bad movement stereotypes, which are then poorly removed.