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Fitness enthusiasts often find it difficult to take a break. But recovery is important for the body, says Jan Seiler (39), strength training expert at the Federal Office for Sports. “Muscle does not grow immediately during training, but instead grows during the regeneration phase, where repair and rebuilding processes occur.” Therefore, you should avoid the following mistakes when exercising your muscles:
Mistake 1: Taking too few long breaks
“If you don’t give your body enough time to recover from long-term training, your performance will suffer,” says Seiler. In extreme cases, muscle loss may even occur as the body can no longer keep up with new protein production. According to experts, how much recovery is necessary depends on the current performance level and the intensity of the training. “Scientific findings show that an average of two to three days of recovery time is ideal for the body to replenish its energy and protein stores.” This means that more than two intense strength training sessions per muscle part per week makes almost no sense.
Mistake 2: Training despite sore muscles
Ideally, according to Seiler, muscle pain should completely subside before you can train the muscle affected by the sore muscle again. “If you stimulate the muscle while it is not healing, other microlesions (minor tissue damage) may occur, which further prolongs the regeneration period,” says the expert. He adds that muscle soreness should never be the goal of training. Pain indicates that the body is under a disproportionate load. “After training, a feeling of increased tension in the muscle should be perceived.”
Mistake 3: Overvaluing the protein shake
What is important for muscle growth and regeneration is the protein intake throughout the day, and not the protein shake drunk immediately after training, as is often assumed. Seiler says it’s important to consume protein servings of 25 to 35 grams throughout the day to keep protein synthesis, the production of new proteins in cells, at a steady level. “The body can only absorb and use this amount.” According to experts, athletes who aim to build muscle can consume up to 2.2 grams of protein per kilogram of body weight in a day. If you weigh 70 kg, this would be 154 grams. To reach this amount, Seiler recommends eating balanced meals with protein-rich foods such as eggs, low-fat cottage cheese, oatmeal, fish, chickpeas or chicken.
Mistake 4: Do not separate strength and endurance training
If you do not consider in advance which training goal is the main focus, this can lead to limited training adaptations due to suboptimal stimulus combinations, especially in competitive sports. “For example, if you go to strength training when you are tired from endurance training, your ability to activate muscle decreases and the effectiveness of the training weakens,” says Seiler. It is therefore a matter of logically adapting the recovery measures and periods to the training goals.
Mistake 5: Expecting too much from massage guns
Devices called massage guns for athletes have become fashionable in the last few years. They use vibration to relieve muscle pain and speed up regeneration. According to Seiler, expectations from such vehicles should not be too high. “From a scientific perspective, its effects on tissue have not been proven,” he says. However, he emphasizes that if you like the massage gun, it has positive effects and can therefore relieve local tension in the muscles. “The beneficial effect may have a positive effect on mental recovery, which can increase training motivation.”
Source : Blick
I am Dawid Malan, a news reporter for 24 Instant News. I specialize in celebrity and entertainment news, writing stories that capture the attention of readers from all walks of life. My work has been featured in some of the world’s leading publications and I am passionate about delivering quality content to my readers.
