Recovery Process
Immediately after the load and the associated strain, the phase of recovery begins. This is divided into: In practice, the recovery processes are divided into active recovery and passive recovery. Active recovery is understood as slow endurance runs, running out, loose muscular strain. Passive measures are measures without physical activity (sauna, massage etc.). Restorative measures: The restorative measures are differentiated into:
- Pedagogical restorative tools
- Medical and pedagogical restorative means
- Psychological restorative remedies
- Continuous recovery
- Instant Recovery
- After-effect restoration
- Stress Recovery
What is the optimal ratio of stress and recovery in sports?
In sports, of course, goal-oriented training also includes a phase of recovery, in which the body regenerates itself and has time to react to training stimuli. An optimal ratio of load and recovery is essential for a good training result. Behind the importance of recovery and the right ratio to the load is the principle of supercompensation.
After a training stimulus, the body is exhausted, the performance level drops, only to rise again above the initial level (adaptation to training stimulus) before falling back to the original level. Generally this process takes about 1-3 days, but it depends strongly on the performance level of the user and the type of training. If a new load stimulus is set during the adaptation peak, i.e. the supercompensation, there is an optimal ratio of load and recovery and a long-term increase in performance can be expected.The temporal and also performance-enhancing course of the curve is very individual, so it is difficult to make a general prediction for an optimal ratio of stress and recovery.
What is the scissors model?
In terms of supercompensation, there is a correlation between stress and the need for recovery. The level of stress caused by training stimuli can vary, they can either be too low for an adaptation to occur, they can be more pernicious and overburdening as stress stimuli, and they can be in the individual performance range. Stimulants that are close to the stress limit also need a longer period of supercompensation, while low stimuli require only a short recovery time.
Therefore, one speaks of the scissors model. The higher the stimulus, the longer the recovery time, the more the scissors open.
