Training
Training refers to a targeted, planned, complex action process with the aim of increasing stress tolerance on the one hand and confronting the organism with overthreshold stimuli on the other. Training is basically used to fully utilise the development potential in order to achieve the best possible performance in testing situations.
Supercompensation
During training and competition, the biological balance between anabolic and catabolic processes (homeostasis) in our organism is disturbed and the energy reserves, especially the glycogen stores, are depleted. Under favourable conditions, the organism compensates for such homeostasis disturbances by building up "reserves" during the recovery phase. As part of such supercompensation, the muscle fibres build up larger glycogen and fat deposits, for example, or more red blood cells are formed. As a result, the organism is less likely to run into a bottleneck during a subsequent similar exercise; it becomes more resilient, more efficient and also more resistant to fatigue.
The supercompensation effects disappear after a short time. In order to maintain a certain level of performance or even realise an improvement in performance, the training stimuli must be repeated regularly. Attention must be paid to continuity and longer training breaks should be avoided. In order for training to increase the body's performance more and more, it is crucial that the next training stimulus starts at the moment of supercompensation. If training is resumed too early, performance can even deteriorate; if training is resumed too late, the training effect has already fizzled out. Accordingly, the recovery times after training are very important. The following times apply after maximum exercise:
fast strength: 12-24 h
maximum strength: 24-48 h
strength endurance: 48-72 h
Training effects in different systems
Every load places a different strain on an individual. In the case of load, we are talking about an objective quantity (e.g. lifting 20 kg); in the case of stress, we are talking about a subjective quantity (e.g. lifting 20 kg leads to a differentiated stress for an untrained athlete and a weightlifter). Training must be adapted to the athlete accordingly.
Training can change the different systems of our body in different ways:
