The stressed muscles burn after training and you feel exhausted. Exercising regularly and being active is healthy and important. Nevertheless, our body then needs enough time for recovery and regeneration. A distinction can be made between active and passive regeneration. What exactly this is and why regenerative breaks are so important, you will learn in this article.
Why is regeneration so important?
During training, we demand a lot from our body and expose it to new, external stimuli. As a result, various functional systems in the body are brought out of balance, metabolic processes are stimulated and the body fatigues. In order to recover afterwards, the body needs sufficient time and only then has the opportunity to build muscle. If you do not keep these rest phases, the athletic performance can stagnate or even decrease. However, an optimal regeneration phase can accelerate recovery and the body processes the set training stimulus better. There are different types of regenerative solutions:
Passive regeneration
Passive regeneration includes all activities in which there is no active movement. These include, for example, sufficient sleep and a healthy, adapted diet with sufficient carbohydrates, fats and proteins. But also relaxation methods, such as yoga, meditation or progressive muscle relaxation can support passive regeneration. This reduces muscle tone and lactate concentration of the muscles. Fascia training also has a supportive effect. Rolling with the fascia roller stimulates blood circulation and promotes the supply of oxygen to the muscles. In addition, adhesions in the connective tissue loosen and muscles and tendons are relaxed. Passive regeneration also includes massages or heat and cold treatments. A walk into the cold chamber or ice barrel, for example, can prevent inflammation because the blood vessels contract and swelling is less common. Heat, such as during a sauna session, can help the muscles to be supplied with more blood and loosened. You also relax mentally and injuries heal faster.
Active regeneration
In active regeneration, on the other hand, it is easy to move without putting too much strain on the body. Light exercise stimulates blood circulation and circulates more nutrients in the blood, which improves muscle recovery. In addition, metabolic products or damaged tissue can be better broken down and then replaced. With the activation of the muscles, the removal of fluid into the tissue is also accelerated. Active recovery, for example, can be a cool-down after training, i.e. slow run-out and static stretching. This allows the body to slowly shut down the cardiovascular system and metabolism and the recovery period starts faster. In addition, tension is avoided and we keep ourselves mobile. Another active regeneration option is water sports such as water aerobics, aqua jogging or relaxed swimming. This is particularly joint-gentle and the buoyancy in the water relaxes the muscles and the nervous system. For active regeneration, light endurance exercises, such as a long walk or cycling, can also be integrated. But coordination exercises are also suitable for active regeneration.
As you can see, not only the training is good and important for your body, but also how the time afterwards is used to ensure optimal regeneration and recovery. After your next workout, try a new way of relaxing and see how it affects you and your body.