Regeneration or how to rest?

WHY IS REGENERATION SO IMPORTANT?

7 April is World Health Day - a great time to remind yourself that recovery is just as important as training and diet. You can train intensely, make sure you eat healthily and keep an eye on your protein supply, but if you don't give your body time to rest, the results can be counterproductive.

Regeneration is the process of rebuilding the micro-damage caused during training. This is when the muscles become stronger and the body adapts to increasing loads. Lack of rest leads to overtraining, decline in form, sleep problems and even injuries. Therefore, rest is not laziness - it is part of the training plan.

HOW TO REGENERATE?

Regeneration is not just about lying on the sofa. It is worth implementing a few simple but effective methods to aid the body's recovery process:

• Stretching - Short, 10-minute stretching sessions after a workout help to relax muscles and prevent tension. Regularity is key here - a short stretch every day is better than a long stretch once a week.
• Bathing and massage - Cold water reduces swelling and inflammation after a hard workout, while warm water relaxes and helps relax muscles. A massage with a physiotherapist is an excellent way to remove tension and strain.
• Dream - is the most important element of regeneration. During sleep, the production of hormones responsible for tissue recovery and muscle growth takes place.
• Sauna - Using the sauna 1-2 times a week improves circulation, helps to cleanse the body and promotes regeneration. Remember to cool your body down with cold water after the sauna.

If you train intensively, you can support yourself with appropriate supplements - but with a balanced diet and sufficient sleep, they are not necessary. Protein and carbohydrate supplements are mainly useful for people who train professionally.

HOW LONG DOES IT TAKE TO RECOVER?

This is a question that many clubbers ask themselves. The recovery process usually takes between 24 and 48 hours, depending on the intensity of the workout and the level of training. For beginners, it is recommended to train every other day (3-4 times a week), while advanced people can train 5-6 times a week, keeping one day of active rest.

Don't ignore your body's signals - if you feel tired, have trouble sleeping or a drop in motivation, it's a sign that your body needs a break. Regeneration is an investment in better performance and less risk of injury.

ADDITIONAL GUIDANCE ON REST

• Keep your body well hydrated - water is a key part of recovery.
• Ensure you have a meal rich in protein and carbohydrates after your workout - ideally eat it up to an hour after the activity.
• Don't be afraid of a day off - sometimes that's when you make the most progress.
• Treat recovery as part of your training plan, not a break from it.

Remember - recovery is not a waste of time, it's an investment in better performance and health!