Sometimes to any athlete there can be stretching, the trauma or the disease. As a result, it is possible to get out of physical shape pretty fast. Though there are several simple methods of recovery of former standard.
Instruction
1. You enter the former training rhythm. Follow the same program of the daily routine which you had to the trauma or the disease. Go to bed and wake up at the same time. Have more a rest between trainings. Distribute the schedule of meal and accurately follow it. In a word, begin to be restored gradually.
2. Eat better to recover power losses. Eat more proteins, carbohydrates, cellulose. The following products will be suitable for these purposes: milk, different grain, cottage cheese, raisin, nuts, honey, fish, etc. Don't forget also about additional sports food which will help to supply the organism with all necessary minerals. For example, 30 g of creatine a day will contribute to fast recovery and the development of endurance.
3. Begin with light trainings on endurance or the technique. Of course, you shouldn't clench fists at once and to rush in fight as the organism didn't get used to lethal loading yet. Within 1-2 weeks train in half-forces, implementing all recommendations of the doctor and coach. If you are engaged independently, then watch health, without going too far at the training.
4. Run additional cross-countries. Jogs 2-3 times a week will promote restoration of the muscle tone and endurance. Run them at quiet pace, without forgetting also about the strengthened drinking mode. After the certain break drink 500 ml more water, than earlier. It will help to clean the organism from the accumulated slags and toxins.
5. Visit the bath and the pool. At the end of the week it is useful to take a steam bath within 1-2 hours depending on loading degree. The bath will help you to restore forces, to clean internals and will load with energy for the training cycle. After the hot procedures swim several minutes in the pool. Also these hydrotherapeutic procedures will help to kill muscular pains.