s in tension do not have available energy to regenerate themselves. Adapt your training sessions to your day to day. Doing physical work after exercising your muscles is as counterproductive as running from one side to the other continually stressed.
20 minutes of breathing exercises, meditation, light stretching or an afternoon walk will help your mind to rest. The body and the mind are one. A rested mind will help your body to regenerate.
The body needs rest to develop its muscles, burn fat and stay in shape. This regeneration occurs especially after sports or on days when you do not exercise.
During these periods, the body rests and reconstructs the structures overloaded by the intense stimulation of the training. The body also perfectly remembers the physical overload and regenerates the muscles to place them in the relaxed state that prevailed before the training.
In the event that the training stimulus is new or superior to the usual, the body will try to improve through pure and hard regeneration so that the muscles can face the same overload more easily in the next training session. This effect is known as super compensation.
The duration of the pauses necessary for optimum regeneration or to get the most out of the effect of super compensation varies from one person to another . Age, health, weight, physical condition and form are just some of the many decisive factors in determining the duration of regeneration.
As a general rule, you can easily notice if you can repeat the training done next time. These are the most important indicators:
- No trace of stiffness or heaviness in the extremities.
- Muscles rested in your daily movements.
- You run to catch the bus or loads with heavy objects without disheveling.
You feel generally rested and fit.
In the case of light or moderate training, a pause between 12 and 24 hours is enough to regenerate completely. Intensive training of certain muscle groups requires a break of 3 or more days . But all this depends on each person.
Finally, highlight that sport, especially the high level, has much to do with suffering and pain. Not only with the one that produces the exercise itself. But also with the one that indirectly derives from it.
So, if you ever have the opportunity to be present at a download session done by a physiotherapist to a professional athlete you can see this suffering reflected on his face. That is why sport is a magnificent school for our personal resilience. And that many of the techniques that have been implemented in it from psychology can be used in other contexts of high competitiveness and demand.