Why regeneration is so important in sport

Why regeneration is so important in sport

Exercising is fun, and if you notice how your performance improves, then you would love to train every day. That is understandable, but not recommended. Read why regeneration is so important.

At Holmes Place, we want you to achieve your health and sporting goals. That is why our highly dedicated trainers are there for you — on the gym floors, but also in the many group courses. In this way, you can deliver the performance that is in you.

What does regeneration mean?

When you've had a grueling workout, you feel happy but exhausted. Your muscles have done a lot of work, your body is weakened. Maybe you have sore muscles, maybe you feel a pull in your muscles. Now you should give your body a break.

During training, ligaments, bones, muscles and tendons are heavily stressed, energy supplies are exhausted and you have lost a lot of minerals through sweating.

Exercise is a form of stress, and it weakens the body — for a period of time. Some muscles have developed tiny cracks during training. As soon as you finish your workout, the body starts repairing these microscopic injuries. And for that, he needs rest.

Supercompensation through breaks

Regeneration is not lazy, but an important part of training. Only those who recover sufficiently remain efficient. The muscles also benefit from the break; they gain strength. This phenomenon is known as supercompensation: Regeneration not only restores previous training levels, but also increases performance. Without regeneration, you cannot increase your performance.

Without a break, performance even decreases. You then notice that you are running slower or that weights that you could previously easily lift are suddenly too heavy for you. In addition, you risk injuries if you start again too early. And in the worst case, it can lead to overtraining, a prolonged period of fatigue and weakness. The result is then a longer compulsory break.

Regeneration starts as soon as you finish your workout. Include a cool-down and stretch your muscles very gently. Drink an iso drink. And after that, a shower is helpful. For very strenuous sessions, a hot bath or a visit to the sauna is also highly recommended. Make sure you get enough sleep and refrain from heavy physical work over the next few days during the recovery phase. Meditation can also support regeneration. Exercise is of course allowed: A relaxed walk or a moderate bike ride the day after a strenuous workout protects against sore muscles.

How long should I take a break?

There are no rules as to how long regeneration should last. It should be longer for long, intensive training sessions than for short ones. And the level of training also plays a role. When you are well rested, you will notice that your muscles are no longer strained and tired, that you can run a bit fast without any problems and that you no longer have heavy legs. Rule of thumb: After light exercise, you should take a break for twelve to 24 hours and at least three days after intensive training.

Holmes Place offers a wide range of training options. The spectrum ranges from working out in a fully equipped gym to group lessons, and the courses also include gentle and very sweaty sports. After training, you can wonderfully start your regeneration in the luxurious wellness areas. Go to the sauna or steam bath, lie down in the relaxation room or treat yourself to a gentle massage.

Kneipp pours are also helpful for regeneration. And: food. When energy stores are empty, the body needs complex carbohydrates and protein.

The break has another advantage: You'll be even more excited about the next training session!

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