Before and after Training.indd 1 21.11.2011 15:43:56
MY TRAINING SESSION WITH BIRKENSTOCK STANDS FOR REGENERATION. After a training session or competition, your body needs time to recover. This is just as important as the training itself. It is precisely during this phase that you lay the foundations for subsequent muscular exertion and increase your performance potential, step by step. In order to handle the strains which arise during sport more effectively, you need to create the optimal conditions for your body. Birkenstock models actively help to support you during the regeneration stage. The footbed is anatomically shaped and promotes the natural movement of the feet when walking. You will feel how your posture improves. Meanwhile, the legs are also trained and your circulation is stimulated. This not only offers an additional exercising effect, but also provides your muscles with a faster supply of the substances necessary for regeneration. ACTIVE SPORT REGENERATION PHASE ACTIVE SPORT Before and after Training.indd 2-3 21.11.2011 15:44:04
Keeping fit between training sessions Advances in performance are not made during the actual physical activity, but rather in the unloading, or regeneration, phase. After being subjected to exertion, our bodies adapt and develop in order to achieve even more next time. During this phase, energy supplies are also replenished. This ensures that the body does not fall into defi cit in the next training session. Experts refer to this adaptation as supercompensation. Efficiency through regeneration The increased performance level during supercompensation is maintained for a defi ned, short period. If training is carried out systematically during this phase, the athlete establishes a new, increased level and performance is improved. In relation to this, it is extremely important to give the body suffi cient time to regenerate between periods of exertion. Performance potential Performance potential 4. Performance improvement 3. Supercompensation Increased performance Initial level 1. Muscle fatigue 2. Recovery phase Fatigue level 0 1 2 3 4 5 Training 1 Ideal time for training 2 Time in days 0 1 2 3 4 5 Training 1 Ideal time for training 2 6 7 Ideal time for training 3 Time in days Before and after Training.indd 4-5 21.11.2011 15:44:09
ALLOW YOURSELF TIME TO REST WITH BIRKENSTOCK, I CAN IMPROVE MY WELL-BEING. Flexible cork-latex footbed 1 With the fl exible Birkenstock footbed, your feet are given an exercise routine with every step: the toe grip induces a grip refl ex, thus strengthening the toe and calf muscles, and subsequently relaxing them again. When walking, the continuous tensing and relaxing of your muscles exercises the feet and legs and stimulates blood circulation. This gentle movement helps you to structure your regeneration phases even more effi ciently and improve your performance when training. A natural shock absorber 2 Flexible cork-latex footbed 1 A natural shock absorber 2 The Birkenstock footbed has a ductile shape with moulded heel cup and longitudinal and transverse arches, offering optimal support for the foot s natural form. The wearer s body weight is distributed evenly over the entire sole, rather than being concentrated on the three pressure points on the heel and the balls on big and little toes, as is the case with fl at soles. After an exertive training session, you will immediately feel your feet relaxing into a natural, correct position. Your posture will also be improved, which ultimately leads to heightened well-being during your regeneration phase. Before and after Training.indd 6-7 21.11.2011 15:44:12
Passionate about healthy feet since 1774 Since 1774, we have been committed to viewing nature s specifi cations as a benchmark for promoting and maintaining the natural function of the foot. Our many years of experience in the art of shoemaking, coupled with continuous development, guarantee the highest quality and fi nest processing of our products. The expertise gathered over 230 years is passed down through generations and made accessible to the general public. Through regular presentations, training courses and publications, we have been dedicated to raising awareness of foot health from the very outset. Ask your specialist retailer about the variety of BIRKENSTOCK products and colours available. Arizona Art.-Nr. 2 52 23 1/3 Arizona Art.-Nr. 0 52 52 1/3 Arizona Art.-Nr. 0 51 46 1/3 Optimale Paßform durch zwei Weiten: n für normale, kräftige Füße (1) s für schlanke, schmale Füße (3) Before and after Training.indd 8-9 21.11.2011 15:44:15
UNRESTRICTED MOVEMENT IS IMPORTANT TO ME WITH BIRKENSTOCK I HAVE ALL THE ROOM I NEED. Unrestricted movement 1 Unrestricted movement 1 Our in-depth experience in shoemaking has shown us that many shoes are cut too narrowly to accommodate the natural form of the foot. They restrict the natural walking action, limit the foot and leg muscles, push toes together and exert excess pressure on particular areas. The possible consequences of this include pain, foot deformations and weakened muscles, tendons and ligaments. The Birkenstock footbed mirrors the natural form of a healthy foot, distributes the wearer s body weight evenly over the entire foot and gives the foot the room to move it needs. Optimal fit 2 Every single person has their own unique foot shape. This is why we offer our deep footbed in two widths: the normal width for standard-sized feet and the narrow width for particularly slim feet. Combined with adjustable straps, our models can be adapted individually to provide the perfect fi t for everyone. When choosing shoes, special care should be taken to ensure that the foot has enough room in the heel and toe area. After all, our feet need this space to move freely and naturally with every step. Before and after Training.indd 10-11 21.11.2011 15:44:18
Pioneers in healthy feet With the invention of the fl exible cork deep footbed at the beginning of the 1960s, we revolutionised the shoe industry and paved the way for today s comfortable shoe sector. The fl exible cork deep footbed continues to represent the very core of our sandals, clogs and shoes. Through its anatomical shape, it creates conditions which mirror walking barefoot over natural ground. Ask your specialist retailer about the variety of BIRKENSTOCK products and colours available. Madrid Art.-Nr. 0 40 09 1/3 Madrid Art.-Nr. 4 40 31 1/3 Madrid Art.-Nr. 4 40 88 1/3 Optimale Paßform durch zwei Weiten: n für normale, kräftige Füße (1) s für schlanke, schmale Füße (3) Before and after Training.indd 12-13 21.11.2011 15:44:21
FLEXIBILITY, STABILITY AND COMFORT THE OPTIMAL SUPPORT FOR MY TRAINING PROGRAMME! Footbed edging 1 The extra high footbed edging provides effective protection for the toes. Toe grip 2 The toe grip enables optimal toe guidance to ensure the natural rolling movement of the foot. Transverse arch support 3 The transverse arch support enables optimal toe guidance to ensure the natural rolling movement of the foot. Suede cover 4 The suede cover ensures a comfortable foot climate. Longitudinal arch support 5 The inner and outer longitudinal arch support gives the foot a secure grip when walking. Heel cup 6 The deep heel cup gives the foot a secure hold and supports the natural tissues. Cork-latex footbed 7 The cork-latex footbed is extremely fl exible and ensures unique, unbeatable comfort. Before and after Training.indd 14-15 21.11.2011 15:44:23
Increasing training intensity - with Birkenstock, a walk in the park In order to achieve optimal conditions during your regeneration phase, we only use high-quality, durable materials for our products. Our footbeds, for instance, are made using the renewable raw materials cork, latex and jute. These materials have proven their effectiveness over decades, and despite other technological advances, continue to offer the best characteristics for our footbed. Only these materials lend our models their incomparable lightness and fl exibility whilst ensuring unbeatable comfort for the wearer. Ask your specialist retailer about the variety of BIRKENSTOCK products and colours available. Gizeh Art.-Nr. 7 43 85 1/3 Gizeh Art.-Nr. 7 43 79 1/3 Gizeh Art.-Nr. 0 43 38 1/3 Optimale Paßform durch zwei Weiten: n für normale, kräftige Füße (1) s für schlanke, schmale Füße (3) Before and after Training.indd 16-17 21.11.2011 15:44:26
Kommentar Sportmediziner Wenn man regelmäßig Muskeln und Herz-Kreislaufsystem trainiert, werden Ausdauer und Kraft größer. Die Leistungsfähigkeit kann schnell über das ursprüngliche Maß hinaus gesteigert werden. Eine bestimmte Leistung die anfangs als anstrengend empfunden wird, wird bei regelmäßigem Training dann subjektiv als leichter empfunden. Sind Erholungs- und Traingsphasen gut aufeinander abgestimmt, kann so eine fortwährende Steigerung erbracht werden. Diesen Effekt nennt man Superkompensation. Sind die Erholungspausen zu lang, kann man diesen Effekt nicht nutzen. Ebenso kann bei zu wenig Erholung ein Übertraining einsetzen, d.h. der Körper ist überfordert, es kommt zu einem Leistungsabfall. bewältigen zu können. Die schrittweise Steigerung der Trainingsreize will also im Trainingsplan gut bedacht werden. Ist das Gleichgewicht zwischen Anstrengung und Erholung zeitlich im optimalen Abstand, kann immer wieder auf höherem Niveau superkompensiert werden. Die Anforderungen sollten den Körper immer wieder aufs neue stimulieren d.h. nicht zu schwach sein dann passiert keine Kompensation und auch nicht zu stark dann ist die Regenerationsphase sehr lang. Kontinuierliche Superkompensation ist also das, was langfristig zum Erfolg führt. Muskel-Aufbau und Herz-Kreislauf-Training kann somit sehr systematisch angegangen werden. Der Körper steigert sein Leistungsvermögen, um erhöhte Anforderungen besser Before and after Training.indd 18-19 21.11.2011 15:44:28
Birkenstock Orthopädie GmbH & Co. KG Rheinstraße 2-4 53560 Vettelschoß Tel.: 0 26 45/ 942-100 Fax 0 26 45/ 942-101 info@birkenstock.de www.birkenstock.de Before and after Training.indd 20 21.11.2011 15:44:29