Badminton Regeneration – key to efficiency

Badminton-Regeneration

Training alone does not make you any better – especially in badminton, regeneration is a key to success.

Ulrich Hartmann, training scientist from the University of Leipzig (formerly TU Munich) likes to talk about “biomass destruction” instead of training. Certainly a hard-sounding word, but nevertheless applies without exception, especially when it comes to training the conditional factors of strength, stamina, and speed.

Training alone does not make you better. Only the necessary regeneration of the claimed structures will (hopefully) produce the desired adaptation. Reason enough to dedicate an edition of the trainer corner to the regeneration. It should first of all turn to a mixed active-passive measure. Like many others, when I thought of recovery measures, I thought of passive measures such as sauna sessions, massage or active measures such as phasing out. These are just the tip of the pyramid.

 The basis for an optimal regeneration but also for successful learning (eg new acquisition or improvement of techniques) is sufficient sleep. At least 8 hours, the recommendation for adults, adolescents and competitive athletes should rather pack something on it. An interesting fact is that normal sleep is divisible into several sleep phases, and some readers may well understand “rapid eye movement sleep” in particular. This is the phase that is most likely to be associated with dreams and helps to transfer short-term memory information to long-term memory or useless information = to erase memories from memory. The other two phases are especially important for the competitive athlete. “Slow Wave Sleep” is the sleep phase, where the body physically regenerates, releases the most growth hormones and super-compensates the biomass destruction that has taken place during training. You can play badminton in the wind. Biomass destruction refers, for example, to the muscle after strength training, the structures of which are first damaged, and then rebuilt on the condition of sufficient recovery, which ultimately makes us stronger. Incidentally, “slow-wave-sleep” is also the phase in which we wake up when we feel completely absent and impotent, especially when we wake up from the afternoon nap. “Stage 2 sleep” is the second interesting sleep phase, which also occurs just after falling asleep in the aforementioned afternoon nap. In this phase, newly learned movements are stored in the nervous system, thus enabling a lasting improvement of the technique. All these sleep phases are repeated several times during the night, but also in the midday sleep, they occur within about 90 minutes. This importance is also becoming more and more conscious in the sports world, as an example, the Hoffenheim or Munich serve, who have set up extra space, so that their athletes can regenerate there between training sessions the best.

 As a further basis for optimal recovery, a sufficient and sporty diet is required. Especially competitive sport is also certain stress for the body and thus requires an increased intake, not only on the macronutrients carbohydrates, protein and fat but also the important micronutrients such as vitamins and minerals. Especially athletes tend to eat too little calories, especially in stressful situations such as training camp or multi-day tournament is often eaten too little. Especially adolescents should be careful to eat because in addition to all performance in school and sports is also still the growth in the first place. Adolescents, in contrast to adults, have an increased calorie requirement, this is without any training about 3200 kcal and comes with daily, possibly two-time training quickly to 4500 – 5000 kcal. But not only the quantity and quality is crucial, but also the right timing. For example, after exercise, the body will regenerate best when carbohydrates and proteins are ingested within a 15-minute window, after which any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. But not only the quantity and quality is crucial, but also the right timing. For example, after exercise, the body will regenerate best when carbohydrates and proteins are ingested within a 15-minute window, after which any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. But not only the quantity and quality is crucial, but also the right timing. For example, after exercise, the body regenerates best when carbohydrates and proteins are ingested in a 15-minute window, after which any recovery is already very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. if carbohydrates and proteins are consumed within a 15-minute window, then any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that one has when, after a long time after taking a shower and going home, you have something to eat in front of your nose. The body is now trying to compensate for the large nutrient debt quickly. if carbohydrates and proteins are consumed within a 15-minute window, then any recovery is very limited. The body screams for nutrients, so to speak, but does not get them and continues to eat on its own flesh. The best way to recognize this is the cravings that you have when you have something to eat after a long time after showering and home on the way home. The body is now trying to compensate for the large nutrient debt quickly. if after sports you have something to eat in your nose after a long time after taking a shower and going home. The body is now trying to compensate for the large nutrient debt quickly. if after sports you have something to eat in your nose after a long time after taking a shower and going home. The body is now trying to compensate for the large nutrient debt quickly.

 Only if the basis is laid, enough punch and a sporty diet, it makes sense to think about further measures, because only then hit this best. Sufficient sleep and nutrition as homework. First of all, for the sake of completeness, I would like to mention a few passive and active measures, before I come to a mixed measure that has also taken hold in the regional service center.

 – active measures such as phasing out, regeneration runs, muscle relaxation, loose games (table tennis, basketball: throw baskets), mobilization exercises

– Passive measures such as CHSR stretching, sauna, alternating baths, changing showers, massages

 Let’s get to the actual core of the article. Massage by a physiotherapist can contribute greatly to regeneration, especially in case of muscle hardening, especially at local trigger points. Often, however, above all due to the resulting costs no “physio” accessible, if one is still needed. Then “massage stick – The Stick” “foam roller” or simply a tennis ball come to the rescue. “Poor man’s message”, that is massage for the poor man in the American language called, is a self-massage, wherein particular hardened muscles can be processed, but above all things also trigger point can be moved away.

 Trigger points are particularly painful hardened or knotted points around the muscle, where, if the reader may imagine that the contractile element in the muscle contracted, there have hooked and no longer go apart. The trigger points are painful to pressure and affect the performance of each muscle, but can even lead to pain and dysfunction in other muscles.

 With the “Poor Man’s Massage”, the athlete can now massage his muscles smoothly, so a passive (massage) and active (exercise) recovery in one! This happens, for example, by twenty times powerful up and down on the calf with the “stick”.