Some systematically exercising people undoubtedly noticed that in most cases, performing training after a 2-3 day break in exercise is easier than carrying out training without a break between individual training units. In many cases, this difference is so large that even a person who has just started their adventure with systematic exercises. What does it come from? Can these few days of difference between workouts have such a big impact on their performance? What is the phenomenon supercompensation and how to “evoke” them? I will answer these questions later in this article.
Necessary breaks
Our trainingregardless of their purpose, they should not only have a specific volume and intensity, but also contain clearly defined breaks. The above guidelines they apply to both the shortest ones breaks, included in individual workouts, as well as long breaks occurring within weeks, months and years (microcycles, mesocycles and macrocycles). Unfortunately most exercising it treats breaks as a necessary evil and an unpleasant duty. Their training in terms of the use of breaks is characterized by considerable freedom and randomness. This is a very big mistake because quantity i length breaks are just as important as the number of repetitions made and their load.
What is supercompensation?
Generally speaking supercompensation we call the increased level of human fitness. It happens under the influence of optimally selected training and proper rest. Unfortunately, the state of supercompensation only lasts for a very short period of time. However training performed at this time allow you to get much better results than exercises performed in the so-called state homeostasis (The “normal” state of the body). This is due to the fact that thanks to the application of the phenomenon of supercompensation, the body prepares for the coming effort. Optimal use of this phenomenon allows you to perform exercises with greater intensity than in the training sessions carried out so far. In conclusion, supercompensation is the body’s adaptation to physical exertion beyond the state (above the level of homeostasis of the system).
When does supercompensation occur?
For occurrence in the human body the phenomena of supercomepnsation occurs under the influence of an optimally conducted training and the following break. It is worth remembering that in the case of supercompensation, breaks during and after training are as important as the load and intensity of the training performed. The time that must elapse from the end of training to the occurrence of the phenomenon of supercompensation is conditioned Work made during training. Both character and intensity are of great importance here training loads. It is these parameters that determine the optimal (the one after which the phenomenon of supercompensation will occur) duration rest. The approximate time of the break, after which the phenomenon of supercompensation will occur, ranges from 8 hours for training developing motor coordination, to even 72 hours for training that improves endurance.
What influences supercompensation?
On the occurrence of the phenomenon supercompensation the already mentioned volume and intensity of exercise, adequate to the training loads used, have an impact restas well as the type of work done in training. In addition, the factors that contribute to increasing the body’s homeostasis are also optimal training frequency and properly selected diet. One should also not forget about the psychological features and motivation which significantly determine the occurrence of the phenomenon of supercompensation.
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