This blog post is all about the winter break and the impact on your performance. A real surprise awaits you at the end of the article — a free guide.
As every year, the amateur soccer player goes on his well-earned winter break by the end of November at the latest. After a long period of preparation and competition games, you should focus on recovery and regeneration in the first few days.
(More parts of the series “Training during winter break here:
1. Endurance training in preparation for winter
2. Weight training in preparation for winter
3. Mobility training in preparation for winter
But when is it recommended to start light training sessions again? First and foremost, we would recommend that you always listen to your body, especially if you had injuries or injuries at the end of the preliminary round.
In principle, however, you shouldn't put your legs up for several weeks at a time and spend December on the couch, as this will have an effect on your metabolism and on your physical resilience in the long term.
Based on a brief summary, we will explain to you how an extended period of rest can limit your performance:
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After a break of about 10 days, you lose around 5-10% of your endurance capacity.
As a rough estimate, you can also extrapolate this loss; a 30-day break would result in a rough guideline of 15-30 percent.
Your diet now determines the rate of muscle loss. By increasing your protein intake, you can protect your existing muscles at least a little. Completely without muscular stress stimuli, you signal to your body that the existing muscles are “no longer needed.” Unfortunately, he is more likely to avoid muscle than fat, it would have been too nice too.
After another ten days, you have already lost 10 — 20% of your endurance capacity; after about a month, your strength levels are only 70 percent.
This is only a rough idea and varies slightly from athlete to athlete.
In addition to the listed disorders, there are unfortunately further measurable decreases in your performance and changes in your hormone balance. Be sure to try to counteract this.
Due to a reduced total calorie requirement, due to limited physical activity, while maintaining the same usual calorie intake, you are also more likely to gain weight during the period of gingerbread and mulled wine stands and quickly have to deal with one or the other fat deposit on your ribs at the end of the winter break.
It is therefore worthwhile to get back into training even during the winter break after an initial recovery phase. This includes, in particular, indoor training and running units on. Auch mental Can you keep yourself fit.
Game Changer
If you want, you are also welcome to visit our Game-changer fall back on.
Our performance training will help you bridge the time until winter preparation and at the same time protect you from injuries in the long term.
Play the best second half of your career and stay sustainably injury-free — we'll show you how it works.
Our training programs will shape you and change you — we promise. Are you ready?
Your team from B42
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Start the second half with B42!
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