Active and passive regeneration
After an intensive training session, you often feel tired or even struggle with sore muscles. To recover, some athletes would prefer to lie down and take a break for a few days. However, there are better ideas for regeneration, as we can influence how quickly and well our body recovers after exercise in various ways. We differentiate between active and passive regeneration.
To ensure a training effect, the homeostasis in the body must be disturbed. This is also the reason why we need regeneration afterwards. The body and its balance are put under stress during training, which means that the body has to adapt. This process is necessary to improve athletic performance. Recovery is the sum of all measures taken to fully regenerate the body after physical fatigue (replenishing energy stores, cell renewal, adaptation of the neuronal and cardiovascular systems and optimisation of movement sequences controlled by the neuronal system). Various active and passive recovery methods can and should support all of these adaptations in the body.
Passive methods
Sufficient sleep, proper nutrition, physiotherapeutic measures (massage), fascia training (exercises with a foam roller), sauna, hot and cold showers and relaxation exercises.
Active regeneration
Cooldown immediately after training (running out and stretching), the following day a relaxed low-intensity training session (running, cycling, swimming), gymnastics or mobility exercises, any kind of sporting game that particularly relaxes the cognitive and mental processes, as it has nothing to do with everyday training.
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