Live Well tips
Do you love sports and want to work out every day? Still, give your body regular breaks. They're important for the training effect to take place and for you to become more efficient. With hot showers, sauna, and relaxation, your body recovers particularly well.
Why Regeneration is so Important in Sports
Sports are fun, and when you notice your performance improving, you'd want to train every day. That's understandable, but not recommended. Read on to understand why regeneration is so crucial.
At Holmes Place, we want you to achieve your health and fitness goals. That's why our highly dedicated trainers are here to support you – on the gym floors, as well as in our numerous group classes. This way, you can unleash the performance within you.
What does Regeneration mean?
After an intense workout, you feel happy but exhausted. Your muscles have done a lot of work, and your body is weakened. Perhaps you're experiencing soreness, maybe you feel a pulling sensation in your muscles. Now is the time to give your body a break.
During training, ligaments, bones, muscles, and tendons are heavily stressed, energy reserves are depleted, and you've lost a lot of minerals through sweating.
Sport is a form of stress, and it weakens the body – temporarily. Some muscles have incurred tiny tears during training. Once you finish your workout, your body starts repairing these microscopic injuries. And for that, it needs rest.
Supercompensation through Rest
Regeneration isn't laziness; it's an integral part of training. Only those who rest adequately remain efficient. Muscles also benefit from the break, gaining strength. This phenomenon is called supercompensation: through regeneration, not only is the previous training level restored, but performance actually increases. Without regeneration, you cannot enhance your performance.
Without a break, performance actually declines. You'll notice this when you run slower or when weights that were previously easy suddenly feel too heavy. Additionally, you risk injury if you resume too early. In the worst case, overtraining can occur, leading to a prolonged period of fatigue and weakness. The result could be an extended forced break.
Regeneration begins the moment you finish your training. Incorporate a cool-down and gently stretch your muscles. Drink an isotonic beverage. Afterward, a shower is helpful. For very intense sessions, a hot bath or a sauna visit is highly recommended. Ensure adequate sleep and avoid heavy physical work during the regeneration phase in the following days. Meditation can also support regeneration. Movement is, of course, allowed: a leisurely walk or a moderate bike ride the day after intense training helps prevent muscle soreness.
How long should I rest?
There are no fixed rules for how long regeneration should last. For long, intense training sessions, it should be longer than for short ones. The training condition also plays a role. If you're well-rested, you'll notice that your muscles are no longer strained and tired, you can easily run a piece quickly, and you no longer have heavy legs. Rule of thumb: after light exercise, rest for twelve to 24 hours, after intense training, at least three days.
At Holmes Place, you have a wide range of training options. From workouts in the fully equipped gym to group classes, there's a variety, including gentle and very sweaty sports. After training, you can kickstart your regeneration in the luxurious wellness areas. Head to the sauna or steam room, lie down in the relaxation room, or treat yourself to a gentle massage.
Kneipp affusions are also helpful for regeneration. And: eating. When energy stores are depleted, the body needs complex carbohydrates and protein.
The break has another advantage: you'll be even more eager for the next training session!