Positive performance development through effective recovery
Since regeneration has an important impact on performance development, more and more physicians, sport scientists, therapists and trainers look into possibilities for promoting effective recovery after top physical performance. Since recovery encompasses many fields including nutrition, sleep and physiotherapy and also plays a prominent role in preventing injuries, this topic is of even higher importance.
Basis and diagnostics
Those doggedly trying to reach their target through high-intensity training without sufficient regeneration breaks are prone to fail. Our body needs recovery phases to regenerate. A lack of these phases leads to overtraining which entails a wide variety of symptoms such as sore muscles or sleeping disorders. Those overtraining will not be able to deliver the desired performance – neither in the training not in the competition. Even worse – the desired positive performance development does not materialise.
In the joint project REGman sport scientists dealt with appropriate diagnostics of fatigue and the corresponding need for recovery from 2012 to 2016. The results of the REGman studies, in particular a description of the measures to support regeneration, can now be accessed online by anyone. Apart from your own body feeling there are various test methods available to identify fatigue.
Spiroergometry, which measures the oxygen and carbon dioxide concentration in the air exhaled under load, provides information on the lung capacity and resistance of the cardiovascular system. An additional measurement of lactate values can then reveal the intensity at which the load threshold is reached.
Regeneration units are instrumental to performance development
All trainers incorporate active relaxation phases in their training plans. The length of these recovery phases depends on the training status of the person and training and/or competition cycles. These recovery phases are preferably used for sessions with physiotherapists, in the sauna or for training sessions with minimum intensity.
Physiotherapy and osteopathy play a crucial role for regeneration. Muscles are relaxed and the lactate formed can be removed faster by the body. Furthermore, emerging muscular imbalances can be counteracted.
Deep sleep is an ideal form of regeneration
While sleeping the body can repair the damage done to muscles during the day. On top of this, the nervous and immune systems also get the required recovery. This, however, presupposes about eight hours of calm and deep sleep, which can easily be controlled with wearables these days. Those not going into a calm and deep sleep should observe some rules.
It is not recommendable to surf the web before going to bed, for example. Nor should the excitement of the day be carried over to one’s bed. Needless to say, nutrition plays a key role. Those eating too much, too much fat or too many sweets will get to feel this at night.
Frank Ritter, expert for stress management and performance promotion, has produced a video for the digital Meetingpoint Health at FIBO@business that helps to understand the importance of sleep and provides important tips for regenerative sleep. The video will be available at FIBO@business on 1 and 2 October.
Relaxation is important because stress is a “performance killer”
Those who are stressed out when training or in competition do not stand a fair chance of delivering top performances. Quite the contrary – the risk of injuries increases. Stress not only lowers the concentration we need for both physical and metal performance; it also prevents our muscles from reaching their full performance potential.
To prevent this stress from “nagging away” at us and from diminishing our performance we have to undertake active countermeasures. There is a host of different measures available to do so. They include autogenic training, yoga sessions, positive thinking or reading a book. When exposed to a high degree of stress permanently, consulting a stress expert may also prove helpful.
The right nutrition is a “turbo charger” for performance
Today, we are faced with a multitude of nutrition guides. Back in the 80s Dr. Robert Haas published a bestseller in the USA with his book “eat to win”. In this publication he explained the link between sporting successes and nutrition consistently based on blood values. The consultant to such sports icons as tennis player Martina Navratilova, proved back then that nutrition can have a massive impact on our sporting successes.
In the meantime it has been studied in detail which types of sport should be combined with which nutritional rules. Today, people look at micro-nutrients such as magnesium coenzyme or L-carnitine. The general rule, however, is that wholefoods-based nutrition and sufficient fluid intake constitute the most important basis for physical and mental performance.
Dr. med. Kurt Mosetter, who together with his brother Rainer Mosetter established myo-reflex therapy, has produced a video on nutrition for the digital Meetingpoint Health. His video entitled “Sports Nutrition – Status Quo in Training & Therapy” will also be accessible during FIBO@business.
Individuality promotes regeneration management
No two people are the same. This also applies when it comes to regeneration. The performance and recovery phases, nutrition as well as the stretching and relaxation sessions have to be defined individually for each person trained. There is no one-fits-all schedule for perfect regeneration.
On 2 October, at 5.00 pm an expert panel assigned by FIBO will address the regeneration issue. In the 60-minute live session the experts will share their insights and provide food for thought. Among others private lecturer Dr. Felix Post will talk about the new pain & regeneration agent CBD (cannabidiol).