Healthy balance hits strong biceps: regeneration brings your body back into balance after heavy stress and at the same time drives muscle building.
You should therefore plan your training breaks as carefully as your workout routine-and not fall into these six typical traps:
1. I stretch regularly, that’s enough as a regeneration
Stretching is part of the cool down, but not to be confused with regeneration.
Stretching exercises can prevent muscle reductions and contribute to flexibility. However, there is no scientific evidence that stretching – neither actively nor static – reduces muscle tension and thus restores your performance.
A lot helps a lot? Not with stretching!
If you overdo it after the workout, the blood flow to the muscles can even be briefly interrupted, so that the regeneration period is extended.
Tip: Integrate a fixed stretching day into your training plan, where you can visit a yoga course or train your fascia.
2. Sore muscles only show that my training was effective
Many athletes equate sore muscles with performance. According to the motto: the more intensely the pain, the more effective the training must have been. Instead of regenerating, Give counterattack with the next workout.
Muscle soreness is a clear sign of your body that he needs a break because he is busy with “repair work”.
Those who constantly intervene in this important process have to fight quickly with the consequences of overtraining and risk injuries.
3. After training breaks, I have to start again from scratch
You have worked on your defined core for a long time or finally the Knackpo that you dreamed of forever – a break can only throw you back. This is how many people think.
The fact is, the last training stimulus is far in the past, the local muscles withdraw.
“The maximum time window between two training sessions should be two to three days,” advises personal trainer Olivia Ederer from Munich. You can and should also treat yourself to this time window.
Defachion in training breaks is counterproductive
If you do without breaks, you can quickly overcome. And that in turn ensures significant loss of performance to fatigue and severe infections.
The good news for everyone who is planning a longer vacation or have no gym around the corner: every form of movement, also swimming, yoga or a bike tour help you keep your level of performance – and to actively recover at the same time.
4. Rest Days is best spontaneously inserted
An intensive workout behind you, do you usually think spontaneously that you can also treat yourself to a break tomorrow? You shouldn’t even fall into this trap.
Ideally, regeneration is not a spontaneous thing that you make dependent on your current performance. Plan both in advance: both the intensity of your workout and your REST Days.
The best thing to do is take an hour a week a week, for example on Sundays, to design the next training week.
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5. There should be 48 to 72 hours of break between units
This rule of thumb simplifies your training plan, but cannot be transferred to everyone.
In general, the more intensely your workout, the longer the regeneration period.
If you still feel chipped off on the third day and feel sore muscles, these are the sign that your body or at least the stressed muscle parts need more relaxation.
Split training plan shortens the break times
Many strength athletes work according to a split training plan to reduce break times: The next day, for example, leg training follows a upper body workout.
Important: Always pay attention to your well -being and respect the signals of your body!
Regeneration times for strength athletes
Extra athletes can generally remember the following break times, which of course can vary in individual cases:
- Fast force training or Plyometrics – Untrained: 96 hours, trained: 72 hours.
- Hypertrophy or maximum power workouts – Untrained: 72 hours, trained: 36 hours.
- Power endurance training – Untrained: 48 hours, trained: 24 hours.
6. After a protein shake, regeneration runs on its own
After the workout sip a protein shake, done. This is what regeneration looks like for many strength athletes.
The diet contributes a large part to relax and increase in performance – and proteins are essential. But not everything!
Post-workout snacks or shakes ideally consist of 30 percent protein, 40 percent carbohydrates and 30 percent fat.
Proteins, fats, carbohydrates: muscle food for regeneration
Our recommendation: lead your body throughout the day distributes all important vital substances. These include vitamins, proteins (approx. 1 to 1.2 grams per kilogram of body weight), long -chain fat and complex carbohydrates.
Your menu, for example, includes green vegetables, avocado, legumes such as chickpeas or lentils, egg, organic chicken or salmon, pumpkin, sweet potato, beetroot, carrot and whole grain products.
In addition, drink a lot of water to support your organs in the removal of dismantling products and toxins and carry important nutrients to where they are needed.
Conclusion of Fit for Fun editor Lisa Adrian
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Once in the training flow, breaks are not always easy, I know that from my own experience.
For a long time I overwhelmed my body – with six to seven training sessions per week. The concern that my performance level could stagnate or even fall off was too great.
The result: exactly what I feared has occurred. I could no longer keep up during training, was tired, chipped off and felt unbalanced.
Since I plan my rest in my training routine firmly and consciously pay attention to the signals of my body, I feel better. Today I know that relaxation does not mean lying lazy on the sofa and feeding. I go to the sauna, yoga or walk and provide my body with important nutrients.
A healthy balance and a strong biceps only appear through active regeneration.
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