Regeneration (sport)
Under regeneration processes are understood, leading to the restoration of a physiological equilibrium. They are always related to a previous stress and have a (re-) supplying function.
The definition of the term thus emphasizes the demarcation from those processes that have a draining character within the body's material and reaction cycles. A distinction is made between two phases. A phase of physical (craft, sport ) or intellectual work is followed by a phase of recovery. In a more general sense, this can also be used to describe processes that lead to a material deficiency that is subsequently remedied. The intensity and duration of the exercise influence the need for regeneration.
Need for regeneration
Loss of substance and disturbance of the metabolic balance
The body's need for relaxation increases the more the physiological equilibrium of the metabolism is disturbed. Numerous, mostly interlinked processes are responsible for this:
- Loss of fuel through energy metabolism ( catabolism , especially carbohydrates )
-
Loss of minerals through
- Excitation conduction of the nervous system (especially K + , Na + )
- Energy metabolism (especially Ca 2+ , Mg 2+ )
- Oxygen transport (especially Fe 2 + / 3 + , especially through blood loss!)
- pH regulation (neutralization of acids by alkaline salts )
- Regulation of the temperature balance ( sweating )
Formation of metabolites
The metabolites (= metabolites, e.g. lactate ) that are increasingly formed under stress must be transported away from the place of formation and completely broken down (in the case of lactate in the heart and in the liver ) or - usually via the kidneys - excreted. If this does not happen, the performance is impaired (paralysis of the blood's ability to absorb oxygen ) and a significant drop in performance. In special cases, symptoms of poisoning can even occur.
Influence on regeneration
Condition (intrinsic)
- Metabolic turnover (controls the rate of exchange of metabolites with unused substance)
- physical constitution (condition of organs , skeleton , muscles , especially: immune system )
- Stroke volume: the amount of blood that is passed through corresponds to the speed of metabolism
- Training status (including muscle building , available enzyme equipment, regulated by the state of readiness of enzyme-producing organs ( glands ))
Extrinsic measures
- Replacing the substances used (balanced to specific diet )
- Restoration of the original (equilibrium) conditions (e.g. pH value of the blood by supplying bufferable cations )
- Support of physiological processes through rest or movement
- Increase of subjective well-being
Previous exposure
- Endurance sports
- Strength training
- Coordination sport
Regeneration processes
Regeneration processes in response to stress:
Sufficient regeneration time / measures
- Filling up the nutrient stores ( fuel , electrolytes )
- Anabolism (cell structure, especially of muscle tissue , "renewal" of used cell tissue)
- Adaptation of the neural network pattern to the training pattern (growth of neurons or change in the state of neural activity ). Consequence: establishment of movement patterns (optimization of processes)
- Adaptation of the body organs to increased stress (more efficient cardiovascular system , needs-based enzyme equipment)
In competitive sport, the knowledge of an "excessive" adjustment ( supercompensation ) after a training load is used in order to achieve a positive training effect.
Insufficient regeneration
If there is no or insufficient regeneration, the body is incompletely supplied with nutrients or has too little time to incorporate them into the body (in the right place). If the load continues over a longer period of time, the body is depleted ( overtraining ), which leads to a decline in performance, deficiency symptoms , injuries and illnesses.
If, on the other hand, the duration of regeneration or the time between two training stimuli is too long in performance-oriented training, there is no increase in performance . The period in which the adjustment peak of the supercompensation is located is exceeded.
With increasing time lag from the last stimulus , the trained area of the metabolism is given decreasing priority in the supply. The adjustments are receding.