You go to training regularly, but don’t see any results? You train hard, but muscles are still long in coming? Then maybe that’s because you’re not taking enough breaks. Even if the motivation is very high at the beginning, your body needs regeneration to see progress. Find out the reason why and what to consider in this context during EMS training in the following article!
Training Success Through Breaks
Recovery breaks are essential in sport because we need them to recharge our batteries. Of course we want to see results when we torture ourselves during training, but overzeal can also have the opposite effect. Regeneration is important for every athlete, regardless of whether you are a professional or only train two or three times a week.
During sport, bones, ligaments, muscles and tendons are stressed, damage to the microstructures of the muscles occurs and your energy stores are emptied. After the training the body has to find its old performance again, for which it needs a certain time. If it has enough time, it will increase performance and resources during the recovery phase. But if there is not enough time and you train too early again, it cannot regenerate completely until the next training session – stagnation and performance loss are the results because then the muscles are attacked again and their growth is hindered or even the reduction is promoted. It can also cause injuries.
The training successes do not occur during the training itself, but in the time between the training sessions. Breaks help to achieve the desired results and make the training worthwhile.
Regeneration after EMS Training
When training with electrical muscle stimulation, it is important to pay even more attention to your regeneration than with other sports. According to the guidelines for safe EMS training, you should only do a training with electrical impulses once a week for the first eight to ten weeks to prevent possible health problems. After the initial phase there should be about four days between EMS sessions to prevent the accumulation of muscle decay products, ensure enough regeneration and achieve training success. If you do other sports besides EMS, you should make sure that you have enough breaks between your EMS training and the other trainings.
Tips for a Quick Regeneration
So what can contribute to regeneration? Regeneration does not only mean to do without sport. Regeneration measures can also be the following things: sauna, massages, heat/cold therapy, relaxation bath, stretching exercises or relaxation methods.
Nutrition also contributes to regeneration: your body utilises nutrients particularly well in the first 45 minutes after training. During this time it is best to eat or drink something rich in protein (e. g. protein shakes) in order to initiate regeneration more quickly. Attention: avoid alcohol because it slows down recovery and destroys the training effect!
In addition to proper nutrition, enough sleep is also important. Because when you sleep, your body is able to rest and recover from training.
Conclusion: High Strain = Long Regeneration
Physical strain and the subsequent recovery belong together inseparably! Generally speaking, it can be said: the more exhausting the athletic strain was, the longer the regeneration phase has to last. The higher the training intensity, the more intensive you need to regenerate.
So get rid of your sore muscles before you go to the next workout. If you stick to it, the success is soon to come. And an EMS training is much more fun if you don’t have aching muscles, but are fit and feel good, right?
Are you ready to try it out now?
Or read further information on EMS training first.