Successful athletes tell how to properly recover after training

Athlete's daily routine

The correct daily routine for an athlete who trains regularly is as important as the training process itself. It is impossible to achieve significant results if you train once a week and allow yourself to make mistakes in food, alcohol and lack of normal sleep. Success in training depends on a correctly adjusted sports regime, as well as its consistent implementation. Regularity is important for an athlete in everything from the training process to eating and sleeping. The regime must be observed not only during competitions, but also in everyday life. It is a balanced daily routine that will allow you to achieve significant results in any sport.

Every professional athlete knows the ideal formula for success - a combination of training and the right daily routine. Only such a competent tandem will allow you to achieve outstanding results in sports. The main objective of the daily regimen is to ensure improvement in sports performance, which is possible with strict adherence to a strict regime. Here are the problems that can be solved with a properly structured daily routine:

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1. possibility of quick recovery;
2. increased endurance and performance;
3. longer stay in sports;
4. injury prevention;
5. strengthening the immune system;
6. increasing adaptive abilities.

Healthy sleep - healthy mind

Healthy sleep is an important detail in the body’s recovery mechanism for further effective functioning and development. Explain to your child that healthy sleep directly affects his progress in sports, as well as his achievements and mood.

A young athlete should sleep at least 8 hours. But this is an average and your child may need more time to fully recover. All this is a matter of monitoring the child and identifying the optimal number of hours of sleep experimentally.

In any case, it is up to the parent and the child to figure out the time to go to bed so that the next day goes efficiently and according to plan. And, of course, it is important to take into account that in the morning you need to carry out other necessary procedures (going to the bathroom, breakfast, choosing clothes, etc.), which take time. It is important to plan so that you have time to do everything - after all, that’s what the regime is for.

Be sure to experiment and discuss with your child how it is more comfortable for him to fall asleep and wake up. How long does it take him to fall asleep and how long to wake up? After all, children, like adults, are different: for some, it’s enough to touch the pillow with their head and they’re already sniffling, while others need a fairy tale or a sincere conversation with a parent. Someone jumps up as soon as they hear the alarm clock, while others perform a long ritual of “Stretching” before assuming a vertical position. All of the above are important components of both your child’s health and his daily routine.

Basic rules for an athlete's daily routine

• An athlete should begin each day with a short warm-up/exercise, selecting exercises in such a way as to most effectively prepare the muscles for the load after a state of complete rest. It is recommended to add elements or exercises to the exercises that are necessary at a certain stage of training. It is best to warm up outdoors, regardless of the time of year. If this is not possible, you can practice on the balcony or with an open window. Preference should be given to light clothing, this will allow you to combine exercise with hardening.
• After warming up, it’s time for water treatments: shower, douche or rubdown.
• In addition to daily morning water procedures, it is necessary to take a shower after each workout, and it is also advisable to visit the sauna/bathhouse once a week.
• Eating should occur at the same time every day, this is the key to good functioning of the digestive organs.
• During intense training, it is necessary to pay attention to sleep and night rest. The most optimal time to fall asleep is 22-23 hours, getting up around 6-7 am. A full eight hours of sleep ensures good rest and the ability to continue intense training.
• Refusal of excesses: alcohol, smoking, excessive amounts of sweet and fatty foods. Smoking and alcohol should not be present in the life of an athlete who wants to make progress during the training process.

Compliance with the drinking regime is no less important than proper nutrition.

Games and everyday life

Once the season starts, players' daily routines change. On the day before the game, the teams often gather at the team base to analyze the opponent’s game and conduct tactical training directly on the field. Some teams practice spending the night for the entire team at the base for team bonding.

On the day of the game, light training is carried out in the morning - running and working with the ball, gymnastic exercises so that the body remains in good shape. Lunch is served no later than two to three hours before the start of the game. Immediately after the game - sauna, steam bath, massage for quick muscle recovery.

The day after the game, the team conducts running training for recovery.

On normal days, when there are no games, football players must adhere to the regime. It involves giving up bad habits and excessive overeating. Sleep should also be complete. Trainings are held daily, with the exception of the days following difficult and important matches, when all strength and emotions are left on the field.

Activity hours

1. The time period from 6:00 to 12:00 is characterized by high mental activity, so training for chess players and tactical training for athletes in group sports: football players, basketball players, and hockey players are designed for this period of time. This is also a great time to go for some light jogging.
2. The time period from 12:00 to 18:00 is characterized by maximum physical activity. This is the ideal time for intense striking training. With a well-designed daily routine, athletes can conduct two workouts during this time interval.
3. The time period from 18:00 to 21:00 is the time for creative abilities. During these evening hours, it is better to give up shock training, devoting it to communication, reading and the like. Many trainers are currently organizing light training sessions for their players. Based on these data, it can be recommended to conduct two workouts in the period from 12:00 to 18:00, of course, with a break for a full lunch and rest. Most track and field athletes train according to this principle, conducting the first training around noon, followed by a shower, lunch, rest and a second training around six in the evening.

In the correct daily routine of an athlete, every minute is important.

Training camps

Any professional football player is familiar with the concept of training camps.
This means that after returning from vacation you will have to gain physical condition, lay the foundation for physical and functional training for the entire next season. To do this, they usually travel to another country where a warm climate prevails, there are good grass fields, excellent cuisine and service at the highest level. Such trips last two weeks and are held 2-3 times.

During training camps, football players may be offered two or three training sessions a day, which last one and a half to two hours. This is what a typical day at training camp looks like for a football player:

7:00 – wake up, breakfast; 8:00–9:30 – light jogging, exercise in the gym; 9:30-11:00 – tactical training; 11:00-12:30 – work on the field with the ball, practicing technique; 12:30-13:00 – lunch; 13:00 -16:00 – personal time, sleep; 16:00-17:00 – team meeting, tea party; 17:00-18:30 – two-sided – playing football with teammates on the count. 18:30-19:30 – sauna, steam bath, massage; 19:30-20:00 – dinner; 20:00-23:00 – free time; 23:00 – lights out.

This is a sample daily routine. Each coach has his own view of the training process. The main thing is that during these days the players are able to lay a foundation that would be enough for all upcoming games.

Nutrition. Stay healthy and prosper

The regime of a child athlete also includes his nutrition. The parent needs to think through all the rules and tell the child about them.

A proper balanced diet with an abundance of vegetables and fruits, cereals and high-quality protein (meat, eggs, etc.) will be mandatory for such a child. A hearty breakfast, a healthy lunch, a light dinner and a couple of snacks are the basis for maintaining the health of a little athlete and providing him with all the necessary elements for new successes and achievements. You should take care not only of breakfast and dinner at home and lunch at school, but also provide quick snacks, as well as backup options (cafes, restaurants, canteens at sports clubs, etc.). The child must know where and what he can eat outside of his usual plan.

The future athlete should know that healthy and timely nutrition is an element of effective recovery of his body. And if his body recovers well, then he will be able to achieve good success in sports. Without proper nutrition there is no achievement.

You ask: “What about sweets and fast food? Children love it all so much and ask for it.” Don't completely eliminate these foods. You should make them a rare treat. Something like a reward or prize: “After a good, busy and proper month of nutrition, study and training - a minute of relaxation at McDonald's.” But the child must know that this cannot be his constant nutrition.

A very good rule is “Going for goodies from your salary”: set a rule in which once a month, after receiving your salary, you go with your child to the same McDonald’s, or buy some expensive and tasty sweets, or something else. There are two benefits: relaxation and the ability to appreciate money from a very young age. At this age, the child does not yet understand what it means to “work”, “get paid”, does not know the true value of money, and such a rule will allow him to gain at least some beginnings of knowledge about the value of work, money and salary. And these monthly trips will be remembered for life, and will also teach the child discipline. In general, a good rule, I recommend it.

The point is to give!

Everything in this world is in balance. You can't just go out and get something. The world in general is built on the principle of some kind of exchange. To be financially successful, we must devote our energy and time, in order to have true friends nearby, we ourselves must radiate care and sincerity towards them.

Some may say that some bad people get everything for nothing and give nothing in return. Then it’s worth remembering the boomerang rule. Everything comes back. If you once did a good deed, no matter how small, the kindness will return. It's the same with the negative side. The evil brought by people will one day unexpectedly overtake them. But these are all extraneous examples. The point is to constantly give.

The same applies to sports. We look at the world's most famous athletes and think, "How did he do that?" Is he more talented than us? Or maybe he's just lucky? And the secret here is far from luck.

Sport is work where the most important criteria are perseverance and determination.

Do you know how much was invested in getting in this shape, how much training was done before the Olympics, how many injuries were received in this difficult process? People train for years, decades, many from early childhood. These people know what they want, they move forward, overcome themselves.

What do we end up seeing? We, the audience, don't witness the hard work of acquiring their success. We see the result, the goal towards which these people, no matter what, have been pursuing for many years.

Tips for parents

1. Talk to your child. In fact, this advice can be given on any issue in raising children. There is no better educator than conversation. But remember, the style of endless instructions will not work. It’s better to tell a sports fan how his idols grew up, what sacrifices they made and are making, what daily routine they followed all their lives and what they achieved. Talk about adherence to the regime, about proper nutrition, about how he differs from his non-athletic peers in a positive way. Throw away fears in the style of “you won’t achieve anything like that,” and just make him fall in love with your own life, with overcoming and achieving.
2. Independence. This is what having a routine helps achieve. The regime organizes the personality and makes life easier. Only the first time is enough to form the habit of monitoring adherence to the regime, and then it becomes the responsibility of the youngest athlete. Therefore, it is very important not only to create a routine for your child, but also to teach him to do without you. He must do his homework himself, pack his bags for school and sports, send dirty clothes to the wash, go to the shower, take care of things when traveling (to training camps and competitions), eat on time and say goodbye to friends on time.
3. Be an example. You should always remember that children usually look like their parents - that’s just the way the world works. And your child is no exception. And to make it easier for your future champion to follow the regime, you will have to follow it too. There is no secret here. If all family members live in the same rhythm, then no one will violate it, because there is no temptation or alternative development of events. Sleep - everyone sleeps, breakfast - together, etc. This will not only help your child, but also preserve the health and warm relationships of the whole family. One of the main mistakes is to set an example for your child and not follow it yourself. For example: “Your uncle does exercises every morning! Look how athletic he is! How good you feel!”, while you yourself never do any exercises. For a child, you should be the first and most important example. Do you want your child to do exercises in the morning? Alas, no “uncle”, “grandfather” and “Cristiano Ronaldo” will help here. Get up and do some exercise. Yes, yes, exactly you.

Diet for weight loss

A proper diet for weight loss should be followed by everyone, because it is inherent in us by nature. Meals according to the clock for weight loss are compiled individually. Develop a menu, buy groceries, prepare food for the week ahead. For convenience, keep a notebook or diary to record your daily routine, menu, and training regimen. Recommendations will help you understand how to develop a meal plan for weight loss:

• eat at the same time 6-7 times a day;
• consume complex carbohydrates before lunch and protein after it;
• For the evening, choose fermented milk products.