Experience the benefits of active regeneration and improve your performance! (part II.)

In the first part we explained what does "active regeneration " mean and what benefits it brings to us. Today we will talking about the ways of active regeneration.

STRETCHING?

Although stretching is one of the most widely used muscle relaxation techniques, there are only a small number of studies that have looked at how stretching actually affects muscle relaxation. However, the truth is that if you stretch well after training, you can reduce or eliminate muscle stiffness and improve muscle regeneration. Stretching is a progressive method used primarily to stretch shortened muscles and secondarily to significantly increase mobility in the joints. It is a modification of compensatory exercise, which is based on the principle: isometric muscle tension - perfect relaxation, relaxation - stretching. Athletes have shortened muscles, especially after exercise, in addition, they are very often stiff and, due to metabolic causes, swelling in the intercellular space often occurs. Stretching can be facilitated in a number of ways, such as massage, various ways of warming up, with consequent vasodilation and improved flow.

COMPENSATION EXERCISES

Another way of active rest can be the so-called compensatory exercise. The approach to this type of exercise differs depending on the point of view - from the coaching point of view, compensatory exercise is taken as an additional activity, from the physiotherapeutic point of view it is a defined exercise procedures focused specifically on individual muscle groups. A specific form of compensation may be a correctly chosen other sports activity, ie one in which those muscle groups that are not busy during sports or are used incorrectly are involved. In addition, the choice of another activity is mainly mental relaxation. Especially for young athletes, compensatory exercise is a guarantee of proper development and at the same time prevention of the development of muscle imbalances, which could remain fixed and cause significant damage at a later age.

SWIMMING, WATER EXERCISES AND WATER TREATMENT

Water has a beneficial effect on the body not only from the inside, but it is also very beneficial to the musculoskeletal system. Water lifts us, thus reducing our body weight and allows effective exercise even for overweight people. Water reduces the load that is placed on the entire support and musculoskeletal system, especially the spine and joints. The human body responds to immersion in water by changes in heart rhythm, changes in blood flow, as well as changes in the temperature of the skin, ligaments and muscles. These changes in blood flow and other temperature reactions can block the formation of inflammation, strengthen immune function, reduce muscle pain and the perception of fatigue. Various forms of immersion in water are becoming increasingly popular with elite athletes, especially in the form of hydrotherapy, but also increase fitness through various exercises in the water, such as aqua-jogging or aqua aerobics.

Of course, swimming is a suitable movement and one of the best ways of active regeneration. All types of exercise in water are a dynamic form of movement in which about one-sixth of all skeletal muscle is actively used. During the movement, the muscles are not in constant tension, but the tension and relaxation alternate, which is characteristic of cyclic movement. If the exercise in the water is run regularly and for a long time, the body gradually adapts to the load, and this has a positive effect on the vegetative system, blood circulation, heart, muscles, ligaments and joints. This increases performance.

HOW TO NUTRITE WHILE ACTIVE REST?

An extremely important part of regeneration processes is the right after training nutrition. After strength training, we should take a protein 30 minutes apart and after about 60 minutes a solid diet in the form of an easily digestible low-fat protein source and a dose of complex carbohydrates. If you are not a top bodybuilder, you do not have to deal significantly with the distance at which you will receive food. Likewise, if you do not use protein, simply skip this step and eat a straight solid diet, but leave the body at least 60 minutes away from training so that it has time to start regeneration processes. So what to focus on in terms of nutrition? In fact, just follow the basics that you all already know very well.

ENOUGH PROTEIN

Every athlete, whether strength or endurance, needs to take in more protein than inactive individuals. We already know that protein intake in athletes can range from 1.5g to 3g per kilogram of body weight. You can use meat, dairy products, eggs, protein, but also plant resources, which are better combined together to make them ideal for use. Sufficient protein is important for muscle growth and their subsequent protection.

CARBOHYDRATES

Athletes should definitely not miss carbohydrates. Use carbs strategically to support your workout by placing them in your meal before and / or after your visit to the gym or other sports ground. Pre-workout consumption will help you ensure high energy levels and allow you to train with high intensity, while carbohydrate intake will increase glycogen resynthesises, help you regenerate better and prepare you for the next workout. In both cases, focus on sources of complex carbohydrates instead of simple sugars.

HYDRATION

Water is one of the most important elements of human life and dehydration has a negative impact on health, performance and regeneration. During active rest, do not forget to replenish fluids and you do not have to be afraid to reach for some hydration and regeneration supplement without sugar, easily with added content of electrolytes or minerals, so that you can benefit from other benefits that these substances provide the body.

DIETARY SUPPLEMENTS

Of course, you can also use dietary supplements to support regeneration, which can help you very effectively with the start of recovery processes. You can use supplements such as vitamins, omega 3, glutamine, protein, or BCAA and more.

WHAT TO REMEMBER FROM THE ARTICLE?

Regeneration is a much underappreciated component of the training process. Whether in the case of professional athletes or recreational exercisers, regardless of the sport they engage in, regeneration should go hand in hand with training and nutrition. These three pillars complement each other in the training process and all three are equally important. If we do not devote enough time to regeneration, the body will sooner or later tell itself to rest, and in the worst case, there could be fatal consequences that could cut you off from sports for good. If you are scared by the idea of ​​a "rest day" and lying in front of the TV, you can relax - it turns out that active rest techniques are much more effective, whether to relax muscles, nervous system, and even increase fitness, which will lead to better sports performances! Go jogging, cycling, walking or playing a team sport with friends. Sometimes it is simply necessary to "cut the throttle" a bit so that you can then start stronger.