At times, any athlete can experience sprain, injury or illness. As a result, you can quickly lose your physical shape. Although there are several simple methods to restore the former condition.
Instructions
Step 1
Get back to the same training rhythm. Follow the same daily routine that you had before your injury or illness. Go to bed and wake up at the same time. Get more rest between workouts. Establish a meal schedule and stick to it. In short, start to gradually recover.
Step 2
Eat better to restore energy losses. Eat more protein, carbohydrates, fiber. For these purposes, the following products are suitable: milk, various cereals, cottage cheese, raisins, nuts, honey, fish, etc. Do not forget about additional sports nutrition, which will help to supply the body with all the necessary micronutrients. For example, 30 grams of creatine per day will help promote rapid recovery and development of endurance.
Step 3
Start with light endurance or technique workouts. Of course, you should not immediately clench your fists and rush into battle, since the body has not yet got used to the lethal load. For 1-2 weeks, train half-strength, following all the recommendations of your doctor and trainer. If you exercise on your own, then watch your own state of health, without going too far in training.
Step 4
Run extra crosses. Jogging 2-3 times a week will help restore muscle tone and endurance. Run them at a calm pace, not forgetting about the enhanced drinking regime. After a certain break, drink 500 ml more water than before. It will help cleanse the body of accumulated toxins and toxins.
Step 5
Visit the bathhouse and swimming pool. At the end of the week, it is useful to steam for 1-2 hours, depending on the degree of stress. The bath will help you recuperate, cleanse the internal organs and energize you for the training cycle. After a hot session, swim for a few minutes in the pool. Also, these water treatments will help relieve muscle pain.
