Sauna
A sauna session can have the same effect on the body as an additional training session, as similar physiological reactions are induced. Therefore, a regenerative sauna session is best done before a rest day and not before a competition.
Training monitoring
One of the easiest methods is to indicate the intensity after each training session using the modified Forster scale. This scale goes from 0 to 10 and gives you the possibility to determine your subjective load using the session RPE "ratings of perceived exertion".
How does a power nap work?
If you suffer from sleep deprivation, a nap is the answer to the problem. Frequently used to extend the amount of sleep per day, Power Naps can be used by athletes who sleep <7 hours per night.
Chocolate milk
Yes, you read it right! Chocolate milk offers a good carbohydrate and protein ratio for recovery. It replenishes glycogen stores, helps rehydration and reduces the susceptibility to cancer.
Training status
Your current training status will always be best in the optimal range of 0.8 and 1.3. If you stay in this range, we can guarantee that you will be training in a healthy manner that helps prevent the onset of overuse symptoms.
Session RPE
The session-RPE (rating of perceived exertion) gives you the possibility to reflect your subjective feeling of stress after each session. This evaluation should be given without much thinking and directly after the session.
Training with a cold
Exercising with a cold depends on the location of symptoms. Symptoms localized above the neck usually get the green light for training with low...
Circadian rhythm & sleep types
The circadian rhythm describes the ability of the organism to synchronize physiological processes over a period of about 24 hours. The suprachiasmatic nucleus is the "switching cell" of the circadian clock. It coordinates...
Training form
Your chronological average workload (CWL) describes your fitness. If you subtract your acute workload (AWL) from your fitness (CWL), you get the measure for your form (CWL-AWL). If you are currently training more than your body is prepared to perform, your fatigue increases and your current form decreases. If you recover by lowering your current load, your form will increase again.
How does our body react to caffeine?
Caffeine is a commonly used ergogenic aid among endurance athletes due to its stimulative effect. It works by dilating blood vessels, increasing blood flow and blood pressure, which in turn increases cardiac output and muscular endurance.