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Training and regeneration are the keys to success in almost all sports. Training is a much-studied variable, while less attention has been paid to recovery. But what does regeneration actually mean?

Regeneration

✖️ The syllable " Re" means "undo" or "back". It stands for restoring performance after physical or psychological stress.

✖️ " Genes " are not only responsible for who and how we are. Genes also determine which regenerative approaches work for us and which may not achieve the desired effect. They also show how we individually tolerate burdens in a value-neutral sense.

✖️" Ration ": A ration or dose describes a certain amount of something - for example a certain dose of stress. That particular dose of stress directly affects our recovery to performance. As is so often the case here: the dose makes the poison. High intensities or large amounts of stress call for more rest.

Conversely, dose also stands for the duration and type of regeneration measure. Be it

✖️ a short and crisp ice bath that refreshes after hard, intensive units and breaks down micro-injuries in the muscles,

✖️ A one-hour compression massage immediately after each training session, which supports the body's natural lactate transport and can thus accelerate the first phase of regeneration

✖️ a long, deep sleep that calms and relaxes our formerly over-excited central nervous system

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Regeneration is the sum of all processes that take place in the body following a load. The common goal of these processes is to restore the physiological balance - the so-called homeostasis. Once balance is restored, an adjustment process called supercompensation can begin.

ABOUT

dr Lutz Grauman

dr Lutz Graumann is a doctor specializing in sports medicine, chirotherapy and nutritional medicine. His focus is on promoting individual performance.

CREDENTIALS

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739238/. Accessed August 7, 2021.
2. "Intermittent pneumatic compression or graduated compression...." https://pubmed.ncbi.nlm.nih.gov/20083996/. Accessed August 7, 2021.
3. "Intermittent Pneumatic Compression Technology for Sport...." https://link.springer.com/chapter/10.1007/978-0-387-45951-6_70. Accessed 7 Aug 2021.
4. "Delayed onset muscle soreness (DOMS) - Physiopedia." https://www.physio-pedia.com/Delayed_onset_muscle_soreness_(DOMS). Accessed 7 Aug 2021.
5. "Does intermittent pneumatic leg compression improve muscles...." 19 Apr 2013, https://pubmed.ncbi.nlm.nih.gov/23606340/. Accessed 7 Aug 2021.
6. "Central Nervous System Lymphatic Vessels Discovered | National...." 15 Jun 2015, https://www.nih.gov/news-events/nih-research-matters/lymphatic-vessels-discovered-central-nervous- system. Accessed 7 Aug 2021.