During exercise, we put more strain on our body than usual. Regeneration of the body is therefore extremely important, whether you’re a professional athlete or just starting out. It performs a number of important functions, restoring balance to the muscular system.

• Adaptation to load
  During training, muscle fibres are micro-damaged. Regeneration allows them to be repaired and overbuilt, resulting in increased muscle mass and strength.

• Preventing overtraining
  Overtraining can lead to chronic fatigue, decreased performance, a weakened immune system and an increased risk of injury.

• Improving training efficiency
  A well-regenerated body is ready to take on further training loads, resulting in better performance.

• Replenishing energy reserves
  Training depletes glycogen stores in the muscles. Taking a break from training allows them to be replenished, which is essential for the body to function properly.

• Reduction of muscle soreness
  Regeneration helps to alleviate muscle soreness (DOMS) that can occur after intense physical training.

• Improved mental wellbeing
  Rest and recovery help to reduce stress, improve mood and increase motivation for training.

Your training plan should include a recovery break, as this is just as important as your training. You can regenerate in many ways, e.g. by taking a day off from training or by choosing active rest. The main methods of regeneration are: sleep, proper nutrition, stress reduction and a good social life. Additional methods include: clothing and compression treatments, massages, low or high temperature treatments, radiofrequency therapy, hyperbaric chamber treatments and vibration therapies available at NAMI.

• Compression garments
  Their mechanism of action is to reduce muscle oedema, improve venous and arterial circulation and enhance the removal of metabolic waste products. Compression garments also reduce muscle soreness after exercise and have the effect of reducing fatigue and strain injuries. Pneumatic massage, also known as pressure therapy, should last at least 20 minutes.

• Cryotherapy
  Reduces inflammation and damage to muscle fibres, promotes the removal of metabolites and increases energy metabolism. It also reduces soreness, promotes rapid recovery and improves oxygen saturation in the muscles, which is why it is recommended for endurance athletes.

• Oxygen therapy in a hyperbaric chamber
  Helps reduce muscle pain and accelerates the time to return to activity after injury. It has an inhibitory effect on the pH change associated with the formation of lactic acid in muscles during intense exercise and helps regulate the heart rate to return it to resting values.

• Sound/vibration therapy
  Improves blood flow and stimulates skeletal muscle satellite cells, reducing muscle soreness and stiffness. It also reduces muscle tension and alleviates soreness often occurring after weight training.

• Heat therapy
  Promotes local blood supply and tissue metabolism, can have anti-inflammatory and antioxidant effects, and activates metabolic pathways (a chain of biochemical reactions in which the product of one reaction becomes the substrate for the next).

Stretching is a proven method for recovering from training. This type of activity helps to increase range of movement and improve mobility. It can take place in a dynamic or static manner. When stretching, in addition to proper technique, you should focus on calm breathing and an even pace of movements. Only then can the muscles fully relax and return to their natural position.

A massage or bath is also a good way to recover immediately after a workout, which will further reduce fatigue. A warm or hot water bath is recommended for people who have done a mild workout. A cold water bath, on the other hand, will work well after intensive exercise during which there was more muscle damage. A common method of muscle recovery after exercise is also contrast bathing, which involves alternating immersion in cold (7-22⁰C) and warm (26-45⁰C) water. The recommended duration ratio is 1:3 or 1:4 minutes.

One way to recover after training is through a balanced diet. It should be rich in protein, carbohydrates and healthy fats to provide the body with building material and energy for recovery. The post-workout meal should also contain plenty of vegetables, which provide fibre, vitamins, minerals and antioxidants.

• bananas – rich in easily digestible carbohydrates, help to balance glycogen levels for muscle recovery and are a great source of potassium which lowers blood pressure and is also beneficial for joint function;
• salmon – rich in protein, Omega-3 and Omega-6 polyunsaturated fatty acids which help with muscle recovery, have a beneficial effect on performance and also relieve joint pain;
• eggs – a source of wholesome protein and amino acids, which are crucial for anabolic processes, promoting regeneration and muscle building;
• kefir – an excellent source of protein, calcium, magnesium and vitamins B2 and B12, it also refreshes and relieves thirst after an intensive workout;
• oatmeal – contains plenty of fibre, which improves digestion and speeds up metabolism, it is also a good source of protein, which is crucial for the development of muscle mass.

In the context of diet, it is also very important to replenish fluids and electrolytes, which are crucial for the body to function properly and prevent dehydration. For every kilogram of body weight lost, you should consume 1.2 to 1.5 litres of water or an isotonic drink.

The right supplementation can also help you achieve your training goals. However, you should not choose it on your own. It is best to consult a dietician who will assess what measures are appropriate at the specific stage of your efforts to improve your physical condition and a beautiful silhouette. In the case of people starting their adventure with sport, supplementation may prove superfluous.

NAMI Medical Resort and Clinic exclusively offers medical programs.