By Reggie Reyes, BKin. and
Michael Carrera, MSc.

While watching the post-game interviews with professional hockey players such as Daniel Alfredsson of the Ottawa Senators or Markus Naslund of the Vancouver Canucks, have you ever wondered why the interview is conducted while they are exercising on the bike or throwing medicine balls back and forth with their teammates? Could this be the reason for their continuous success and high performance levels?

In the sports training field these types of post-game activities are part of the recovery process, also known as regeneration. The body accumulates a significant amount of metabolic waste products, such as lactic acid, that negatively affect the body’s ability to replenish and recover. If this occurs on a regular basis, the individual’s performance level slowly deteriorates, usually manifesting as mid-season burnout. As well, since many injuries are a product of mental and physical fatigue, it only makes sense to give regeneration the respect it deserves.

The principles behind regeneration do not only apply to professional athletes. Any individual who completes a tough game or has a difficult workout should perform light activities afterward that incorporate the entire body—some form of low impact cardiovascular exercise such as the exercise bike, as well as stretching exercises followed by a warm bath or shower. Along with a good night’s sleep, this routine will allow the muscles, tendons and hormone levels to return to their natural states. Think of the impact an extra 15 or 20 minutes of regeneration will have on the longevity of your athletic career or physical fitness participation. The integrity of your joints will be maintained and you will always feel energized and ready to perform at your maximum potential.

The following is a sample regeneration program to complete after strenuous activity:

Exercises:

Stretches:

As mentioned above, these activities should be followed by a warm bath or shower and a good night’s sleep. If your performance level or athletic potential continues to diminish, despite your regeneration efforts, take it as a sure sign that you are overtraining. A simple method of objectively measuring your training status is to monitor your morning resting heart rate over a two to three day period. Steps on how to take your pulse can be found in the exercise section of www.truestarhealth.com. If your resting heart rate is consistently higher than normal (see www.truestarhealth.com for average pulse measurements), it is suggested you refrain from participating in high intensity activities for a couple of days.

The common mistake for many athletes experiencing declines in performance is to push the body harder to get past the slump, while in reality the extra workload simply fuels the vicious overtraining cycle. In such cases, less is more. Take the time to learn how to incorporate an equal balance of work and regeneration techniques into your workout routine. Your mind and body will thank you and your performance level for the second half of the season will speak for itself.