Supercompensation – Part Two

In my spare time, I teach self-defense and karate classes to kids. I love being able to introduce them to a sport that is so important in my life and also, enabling them transfer this confidence they gain into real life situations! The competition is coming up so soon and I am very excited, but getting ready to compete doesn’t mean giving up all your responsibilities in your life.

A Rest & Recovery Day

After a very intensive workout done yesterday, for lactic acid tolerance and to improve my maximum oxygen consumption with exercises for power and power endurance, a recovery day with light aerobic exercises and stretching was all that I needed.

At the gym, I choose to progressively walk fast on the treadmill machine for 20 minutes, to remove the lactic acid and other metabolic waste and to speed up the regeneration process. This low intensity training was followed by light stretches and some massage.

Supercompensation – Part Two

As I mentioned yesterday, our bodies are always seeking to maintain a state of homeostasis and constantly adapt to the stress from its environment. With proper recovery time and proper nutritional approach, and in anticipation of the next training session, the adaptation that occurs with the training will adjust to a higher level of fitness.

Every athlete is unique and reacts differently to the training stimulus imposed so there might be a different specific period for supercompensation for each individual. According to the science of “Periodization” laid out by the expert Dr. Tudor Bompa, there are 4 phases of supercompensation as a general rule which I will explain below:

Phase one occurs right after training in the time frame of 2 hours, where the body is experiencing extreme fatigue.

With high intensity workouts, muscle glycogen and phosphocreatine stores are reduced or even depleted and the accumulation of high levels of lactic acid, and inorganic phosphate, may alter the muscle contraction.

Additionally, due increased over stimulation, fatigue to the Central Nervous System can lead to the reduced neuromuscular activation and impaired impulse propagation necessary for muscle contraction.

Another interesting phenomenon that happens at the muscular level, especially with intense eccentric exercises for maximum strength or power, is Delayed Onset Muscle Soreness or (DOMS). Also known as muscle fever, this is manifested with pain and discomfort when the muscle is stretched or contracted. The soreness and stiffness usually increases in intensity in the first 24 hours after exercise with peaks from 24 to 72 hours.

This is why it is very important to consider the duration of the various biological regeneration processes that take place during the recovery phase. In the first 3-15 minutes when training is completed, the ATP and phosphocreatine store are replenished. With proper nutrients at the right time, this energy stores might increase above regular levels.

That’s it for now, stay tuned for what happens in the next two days after the intensive workout ends!

Cheers,

Mario

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