As an enthusiast of aerial acrobatics, I know how important it is to properly care for your body after intense training. That's why I'm sharing my proven tips that will help you take care of your health and physical condition.
But let's start with the basics, what is muscle regeneration?
Muscle regeneration is a process in which damaged muscle fibers are repaired and strengthened after intense physical effort. The time needed for full muscle regeneration can vary depending on many factors, such as the intensity of the workout, the type of exercises performed, age, diet, level of physical advancement, and individual characteristics of the organism.
Generally, muscles need 24 to 72 hours for full regeneration after an intense workout. However, several phases of the muscle regeneration process can be distinguished:
- Glycogen rebuilding phase: Right after training, muscles begin the process of rebuilding glycogen stores that were used during exertion. This phase can last from several hours to several days depending on the intensity of the workout and the food provided afterward.
- Microdamage repair phase: Intense training can lead to microdamage to muscle fibers that require repair and regeneration. This process can take from several days to even several weeks, depending on the degree of damage and the regenerative capabilities of the organism.
- Growth and adaptation phase: After a period of regeneration, muscles can begin the process of adaptation and growth, leading to an increase in their strength and endurance. This process can take many weeks or even months and requires regular training and proper nutrition.
There are many strategies to help accelerate the regeneration process, in this article we will discuss those that I believe are particularly worth paying attention to.
Active regenerative training
This is a specially designed exercise program that aims to accelerate the muscle regeneration process after intense physical exertion. Unlike traditional rest, which involves completely avoiding physical activity, active regeneration uses gentle, controlled movements to stimulate blood circulation and accelerate the removal of metabolic products from muscles.
Main features of active regenerative training include:
- Low intensity: Exercises performed during active regenerative training are gentle and low intensity. Their goal is not to force another dose of effort on the body, but rather to stimulate blood circulation and facilitate the regeneration process.
- Emphasis on mobility and flexibility: Active regeneration often includes exercises aimed at improving the range of motion and flexibility of muscles. These may include stretching yoga poses, massage techniques, or the use of rolling devices.
- Breathing and relaxation techniques: Many active regeneration programs also focus on breathing and relaxation techniques, which help to lower stress and tension levels and improve overall mental state.
- Individualization: The active regenerative training program should be tailored to the individual needs and capabilities of each person. This means that both the level of advancement and any limitations or injuries should be taken into account.
It's important to remember that active regenerative training should not be seen as a substitute for proper rest. It is a supplement to the standard training plan, intended to support the muscle regeneration process and provide optimal conditions for returning to intense workouts.
Active regenerative training - Stretching
Stretching muscles can positively impact the regeneration process, providing a range of benefits for the body. Here are some ways that stretching can support muscle regeneration after intense effort:
- Improving muscle flexibility: Regularly stretching muscles can increase their flexibility and range of motion. More flexible muscles are less prone to injuries and microtraumas, which speeds up the regeneration process.
- Improving blood circulation: Stretching muscles stimulates blood circulation in the stretched area. This in turn contributes to better delivery of oxygen and nutrients to the muscles and faster removal of metabolic products, which aids in regeneration.
- Reducing muscle tension: Intense training can lead to excessive muscle tension, which can cause discomfort and restricted movement. Stretching helps reduce this tension, allowing muscles to regenerate more fully and relax.
- Reducing the risk of injuries: Regular muscle stretching can reduce the risk of injuries by increasing their flexibility and resistance to damage. Flexible muscles are less prone to strains or tears.
- Improving overall muscle performance: Good muscle stretching can help maintain or improve their performance. Flexible muscles are more resilient and can work more efficiently, which can speed up the regeneration process and improve overall physical performance.
However, it's important to remember that muscle stretching should be performed cautiously and moderately. Excessive or aggressive stretching can lead to injuries or excessive stretching of muscles, which in turn can delay the regeneration process. Therefore, stretch in a controlled and gradual manner, maintaining proper technique and avoiding pain. Emilia Dawiec wrote a lot about stretching and mobility on our blog, I recommend reading: Stretching and Mobility.
Active regenerative training - Muscle Massaging:
After training with aerial hoop or aerial silks, muscles can be tense and sore. Therefore, it's worthwhile to perform a few simple massage techniques, which can help relieve tension and stimulate blood circulation. You can massage yourself with your hands or use rollers, focusing on areas that were most burdened during training. It's worth focusing on trigger points. Massaging and pressing trigger points contributes to pain relief and improves muscle flexibility.
Rest and Sleep
Do not forget about proper rest and regeneration after training. Take care of sleep of the right length and quality to allow your body to fully regenerate and prepare for further challenges.
Sleep is a time when the body undergoes many repair processes, including the repair of microdamage to muscle fibers that occurred during training. During sleep, muscles grow and strengthen, leading to adaptation and improvement in physical performance. During sleep, the body also regulates hormone levels, such as cortisol (the stress hormone) and growth hormones, which are crucial for regenerative processes and muscle growth. So make sure to reserve time for sweet sleep.
Balanced Diet:
- After intense training, muscles need appropriate nutrients for regeneration and rebuilding. A balanced diet provides essential protein, carbohydrates, fats, vitamins, and minerals that support repair processes and muscle growth.
- Protein: This is the basic building block of muscles, so an adequate amount of protein in the diet is crucial for muscle regeneration. Protein contains amino acids, which are necessary for the rebuilding and growth of muscles after training.
- Carbohydrates: They are the main source of energy during training and help replenish glycogen stores in muscles after exertion. Therefore, it's important that the diet includes a sufficient amount of carbohydrates, especially after training.
- Fats: Appropriate sources of fats, especially unsaturated fats, are essential for health and muscle regeneration. Fats play a role in the transport of certain fat-soluble vitamins and in hormone production.
- Vitamins and Minerals: Vitamins and minerals play a key role in many metabolic processes, including muscle regeneration. They are essential for the proper functioning of the body and support repair processes.
- Hydration: Proper hydration of the body is crucial for muscle regeneration. Water helps transport nutrients to muscle cells and removes toxins from the body.
Caring for your body after intense acrobatic training is crucial for maintaining health and physical fitness. No one will take care of you as well as you do yourself!
Check out our other articles:
How to recognize a good Aerial trainer?
Strength training as motor preparation for Aerial training
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