Recovery is an essential part of any training system. Without adequate rest, there can be no improvement in performance or progress. If you don't understand this principle, you won't get very far in sport. One-sided training without appropriate compensation leads to overload, both physically and mentally.
Nowadays, when a job, a busy schedule and sport take up a lot of space, there is often little room for adequate and sufficient regeneration. Just as you optimize your work processes and your training plan, you should also optimize your recovery strategies. But is it possible to regenerate more in less time? My answer to that is: Yes!
Who is actually Philipp Rey?
Philipp is a trained physiotherapist and manual therapist and is about to complete his master's degree in musculoskeletal physiotherapy. His work focuses on the prevention and rehabilitation of sports-related musculoskeletal disorders, especially in the field of volleyball.
He is also a podcaster, author and supports young people in the athletic field at the volleyball base in Lübeck
Proper nutrition and hydration
A balanced diet and sufficient fluid intake also play an important role in optimal regeneration. Staying hydrated is crucial, especially on warmer days when you're exercising outside. In the summer, I recommend drinking about a liter of water per hour while exercising. In cooler temperatures, the amount can be reduced, but it is better to drink a little more than too little. You should also consider a few things when choosing your drink. I recommend that all athletes consume electrolytes during exercise. While regular water contains a small amount of electrolytes, sometimes this is not enough, especially in hot weather. If you don't get enough fluids and electrolytes, your performance will be affected and recovery will take longer.
The key to optimal regeneration
The topic "sleep"
Sleep is the most important and at the same time the most underestimated aspect of the regeneration process. Between 7 and 9 hours of sleep is essential, although the optimal amount may vary depending on body type. The more intense your training, the more sleep you need. There is no point in giving up sleep in order to be able to train even more.
During deep sleep, the real regeneration processes take place, including the metabolic, i.e. constructive, metabolic processes. By trying to improve your deep sleep stages, you'll feel more rested and fit. How can you achieve this?
Avoid exposure to bright screen light 1-2 hours before bed, or at least turn on a blue light filter like Night Light or Night Shift. This prevents blue light from hitting your eyes. Blue light keeps you awake and inhibits the production of melatonin, our sleep hormone. In addition, exercise and excessive alcohol consumption impair melatonin production and thus deep sleep.
The role of proteins
In addition to fluid intake, the optimal supply of your muscles after training is also crucial for your sporting success. Sport causes small micro-tears in the muscles, which heal during the regeneration phase and lead to improved performance. Your body needs high-quality proteins to heal. Good sources of protein include protein powder and lean meat. Legumes and dairy products can also be consumed in moderation provided they are well tolerated.
The integration of reboots ...
In addition to the measures mentioned, there are other tools that
can accelerate regenerative metabolic processes in the body. Here
the reboots come into play. Reboots help the regenerative
improve metabolism. They promote blood circulation and removal
of metabolic waste products from the muscles. An example of this is lactate,
which is broken down primarily in the heart. Through the pressure massage of the reboots
lactate can be transported away more quickly. When lactate is broken down faster
you can return to maximum performance more quickly.
...into your regeneration routine
As a self-employed person with a busy schedule, I often find little time for extensive stretching programs or relaxing training sessions. This is where reboots come to the rescue. I use the Reboots for 30 minutes right after strength training sessions or volleyball training, or in the morning after leg-focused workouts to help me recover. I can work on my laptop at the same time and save time. For example, I am writing this blog post during my reboot application and am recovering.
Conclusion
Regeneration is not rocket science. If you heed the tips above, you will be fit again much faster. Here is a brief summary of the tips:
- Get enough sleep and try to improve your deep sleep stages.
- Drink enough water and maintain adequate electrolyte intake depending on your sweat production and weather conditions.
- Eat enough protein to effectively regenerate your muscles.
- Use reboots to improve your regenerative metabolism and remove metabolic waste products faster.
Finally, a specific tip for everyone who plays beach volleyball : In my experience, you have the highest recovery rate with a 30-minute application of program E at an intensity that is appropriate for you.
Good luck in improving your regeneration ability!
