Regeneration increases your training success

The importance of recovery 

Every beginner knows how important recovery is. After experiencing severe muscle soreness for the first time, it becomes clear that the body can only regain its strength at rest and that muscles need a few days to recover from the last workout. In the following article, I explain how important recovery is after physical exertion and what you can do to recover faster and better than other people. I will also share my special tips on recovery, which I have acquired over the last 25 years as a coach and athlete. 

What is recovery and why is it so important for your body? 

I'll keep it short and sweet, but let's start at the very beginning. Regeneration is basically rest or sleep, because it is during rest that the body begins to shut down its systems. This means that your body supplies, regenerates, and renews its more than 80,000,000,000 cells. Overnight, for example, hormones are produced and the immune system is stabilized. During the regeneration phase, muscles, tendons, and ligaments are not only supplied with nutrients, but the entire musculoskeletal system also gets a little mechanical break and can relax. However, effective regeneration does not only consist of a purely physical component; the physical/mental component also plays a decisive role. 

But isn't sleep alone enough for regeneration? 

Unfortunately not! Sleep is the foundation and therefore the basis for regeneration. But to take your physical and mental regeneration to a new level and turn you into a human 2.0 "superhuman," as they would say in hero language, you need a few more superhero tricks. Our goal is not only to make you more productive, but also to give you powers and possibilities that you could not have imagined. And that's exactly what you'll achieve when you try out the tricks I'm about to explain to you. You may already know some of them, but you probably haven't used them all together yet. In any case, you'll be amazed at the results!

What did regeneration mean to me back then? 

As a student, I was hyperactive and had difficulty concentrating. As a teenager and young man in my 20s, I was always a night owl and an early riser at the same time. What I mean by that is that I slept very little even at a young age. I started bodybuilding at home at the age of 13. Everything was going well until, after about 10 years of training, I decided to take part in bodybuilding competitions and become a self-employed personal trainer. As a trainer, I worked different shifts, starting very early in the morning and finishing late in the evening. I do a lot of sport myself with my clients and, of course, I am also relatively successful in my competitions. I have been German champion and vice world champion in my class several times.

What was the result of not taking my recovery seriously? 

After a few years without any real recovery, I was burned out and at the end of my tether, so I went to the doctor. My doctor did several tests, checked my vital signs, and then wanted to officially diagnose me with burnout. But I didn't want to accept that and told him we'd see each other again in three weeks. I then reconsidered everything I was doing, parted ways with several clients, reduced my sports and work commitments, and changed my entire life. The first thing I did after that was to go to the forest and take a 5-day break in nature. I don't know exactly why, but I was drawn to nature like a magnet. 

Here are a few symptoms that indicate your recovery is poor: 

• Decline in performance during training
• Slight irritability or aggressiveness in everyday life
• Sleep disturbances 
• Nerve twitching
• Hardened muscles
• Headaches 
• Lack of motivation 
• Decreased sex drive
• Fear of loss, existential fears, or depression in general 

You can find more symptoms here: https://www.marathonfitness.de/muskelregeneration/

Why did I tell you what a lack of regeneration meant to me?

Quite simply, I have reached the point several times in my life where I have overworked myself, not only physically but also mentally. To explain what you can do to regenerate better, you also need to know what it can mean if, as an athlete, you don't address this important issue or address it too late. All of these symptoms that I had when I was at the end of my tether are, when viewed individually, warning signs that you as an athlete should definitely pay attention to if you want to not only perform well in the long term, but also lead a fit and healthy life with an intact private life. I then recharged my batteries in the USA!

These are my most effective recovery measures:

Preventive:

1. Sleep at least 7 hours at a time
2. No cell phone, no movies, just reading 2 hours before bed
3. Stretch at home for 30-40 minutes twice a week to relax your muscles. Important: Do not do this at the gym or several hours after training.
4. Sleep in the fresh air for maximum oxygen intake
5. No meals 2-3 hours before bed
6. Short massage sessions for problem areas with the massage gun 2-3 times a week
7. Regular vacations, even if only short ones

Physical: 

1. Individual mobility training once a week. Choose exercises for muscle groups that are prone to imbalance. Also pay attention to mobility exercises for areas with restricted movement, often in the shoulders or hips
2. After a hard week of training, either go to the sauna or take an ice bath. Take ice baths regularly to reduce inflammation in the body and boost your metabolism  
3. Every 7-10 days, have a proper massage for your shoulders, back, arms, and legs, focusing on problem areas.

Mental:

1. Mental coaching and meditation means creating checklists and short workshops, tasks, and goals to subconsciously clear as many thoughts from your mind as possible. 
2. Regular workshops on the topics of life goals, career, and relationships to help you think as stress-free as possible.  
3. Regular evening walks, autogenic training, or yoga 

How can you apply these points to yourself? 

As you can see, I already do a lot in the area of prevention to ensure that my life does not become mentally or physically overloaded and that my body can relax optimally. Remember that in everything you do, regeneration always takes place on at least two levels: physically and mentally, and therefore also subconsciously. If you are well prepared in terms of prevention, you are already halfway there. Now it's just a matter of supplementing intensive training with targeted relaxation and physical balance. 

Last but not least, from my experience, I can only recommend that you continuously work on your mental attitude and your personal life situation. Only a happy and content person who achieves their life goals becomes stronger and more self-confident! They feel no boundaries that limit them in life. With this in mind, I wish you every success in all your endeavors. Train hard and smart, Your Mario