The muscles do not grow during the workout but rather during the breaks. Regeneration is everything for athletes. All the more surprising is that there are many misconceptions about training breaks. We clean up the biggest myths – from stretching to protein shakes!
Healthy balance meets strong biceps: Regeneration brings your body back into balance after a heavy load and, at the same time, promotes muscle building.
You should therefore plan your training breaks just as carefully as your workout routine – and not fall into these six typical traps:
I Stretch Regularly; That’s Enough For Regeneration
Stretching is part of the cool down, but not to be confused with regeneration.
Stretching exercises can prevent muscle shortening and contribute to flexibility. However, there is no scientific evidence that stretching – neither active nor static – reduces muscle tension and thus restores your performance.
Does A Lot Help A Lot? Not While Stretching!
If you overdo it with stretching after the workout, the blood flow to the muscles can even be briefly interrupted, so that the regeneration time is extended.
Tip: Integrate a fixed stretching day into your training plan, for example, when you attend a yoga class or train your fascia.
ALSO READ: THE BENEFITS OF STRETCHING: WHY IS IT GOOD?
Sore Muscles Only Show That My Training Was Effective
Many athletes equate sore muscles with performance. According to the motto: the more intense the pain, the more effective the training must have been. Instead of regenerating, they counterattack with the next workout.
Sore muscles are a clear sign from your body that it needs a break because it is busy with “repair work.”
Anyone who constantly intervenes in this important process quickly has to deal with the consequences of overtraining and risks injuries.
After Taking A Break From Training, I Have To Start Again From Scratch
You have worked on your defined core for a long time or have finally achieved the cracking buttocks you have always dreamed of – a break can only throw you back. This is what many athletes think.
The fact is, if the last training stimulus is far from the past, the local muscles are required.
“The maximum time window between two training units should be two to three days,” But you can and should allow yourself this time window.
Not Taking Breaks From Training Is Counterproductive
If you do not take breaks completely, you will quickly overtrain. And that, in turn, leads to significant performance losses, from tiredness to serious infections.
The good news for everyone planning a longer vacation or at times does not have a gym around the corner: Any form of exercise, including swimming, yoga, or a bike ride, will help you maintain your performance level – and at the same time actively recover.
Rest Days Are Best Taken Spontaneously
After an intense workout, do you usually think spontaneously that you can treat yourself to a break tomorrow? It would help if you didn’t fall into this trap in the first place.
Ideally, regeneration is not a random thing that you make depending on your current performance—plan both in advance: both the intensity of your workout and your rest days.
It is best to set aside an hour a week, for example, on Sundays, to plan the next week of training.
There Should Be A Break Of 48 To 72 Hours Between Sessions
This rule of thumb simplifies your training plan, but it does not apply to everyone.
In general, the more intense your workout, the longer the recovery time.
If you still feel exhausted on the third day and feel sore muscles, this is a sign that your body or at least the stressed muscles need more recovery.
A Split Training Plan Shortens The Break Times
Many strength athletes work according to a split training plan to reduce break times: Leg training is followed by an upper-body workout the next day.
Important: Always pay attention to your well-being and respect your body’s signals!
Recovery Times For Strength Athletes
Strength athletes can generally remember the following break times, which of course can vary in individual cases:
- Speed strength training or plyometrics – untrained: 96 hours, trained: 72 hours.
- Hypertrophy or full strength workouts – untrained: 72 hours, trained: 36 hours.
- Strength endurance training – untrained: 48 hours, trained: 24 hours.
After A Protein Shake, Regeneration Takes Place On Its Own
Sip a protein shake after your workout, done. This is what regeneration looks like for many strength athletes.
Diet contributed largely to recovery and increased performance – and proteins are essential for this. But not everything!
Post-workout snacks or shakes are ideally made up of 30 percent protein, 40 percent carbohydrates, and 30 percent fat.
Proteins, Fats, Carbohydrates: Muscle Feed For Regeneration
Our recommendation is to supply your body with all the important vital substances throughout the day. These include vitamins, proteins (approx. 1 to 1.2 grams per kilogram of body weight), long-chain fats, and complex carbohydrates.
Your menu includes, for example, green vegetables, avocado, legumes such as chickpeas or lentils, eggs, organic chicken or salmon, pumpkin, sweet potatoes, beetroot, carrots, and whole-grain products.
Also, drink plenty of water to help your organs remove waste products and toxins and to get important nutrients to where they are needed.
ALSO READ: THE RIGHT AMOUNT OF WATER TO DRINK