Recovery activities are considered as an integral part of the training process, since the processes of supercompensation (super recovery) play the main role in improving fitness.
If at the level of the highest sportsmanship the fullest possible complex of these means is needed, then for beginner athletes their minimum amount is required.
The main criterion for choosing specific restorative agents is the individual response of athletes to procedures and their connection with the characteristics of the training load. Local effects such as vibration massage of individual muscle groups are carried out on days of special training, and more general forms of recovery (steam bath, sauna) on days with general physical training.
On days of high intensity, fewer recovery agents are given than on rest days, since it is believed that increased doses of recovery procedures “block” the maximum effect of training on the body.
Recovery procedures are carried out mainly after training sessions. After a daytime workout, various types of showers, psycho-rehabilitation procedures, etc. are used. After an evening workout, more intensive forms of recovery (steam bath, sauna, etc.). At the same time, such means as short-term vibromassage, corrective exercises are used in the process of training sessions themselves.
Between the first and second workouts, the following approximate recovery complex can be recommended:
1. Short (3-5 min) vibration massage. If necessary, you can add a manual massage to tired muscle groups.
2. Water shower procedures, Charcot shower, rising shower, circular, etc. (10-12 min).
3. Ultraviolet irradiation.
4. Rest on the couch, in armchairs for 8-10 minutes.
5. Lunch.
6. After dinner nap (1.5-2 hours).

RECOMMENDATIONS ON THE REGIMEN OF THE DAY.
The daily regimen should be made taking into account the correct change of various types of activity, a differentiated approach to various groups of people involved (age, patterns of body recovery) and the existing conditions. At the same time, the rational organization of educational and training sessions, active and passive recreation, nutrition, special preventive and rehabilitation measures must be observed. activities, free time.
RECOMMENDATIONS ON ORGANIZATION OF FOOD.
By means of nutrition is meant not the usual menu, but the preparation of the menu, taking into account the specifics and nature of both the sport in general and the nature of the training load in specific classes.
During the period of intense training, it is advisable to eat multiple meals (up to 5-6 times a day), including here also the use of special food recovery agents (foods and drinks of increased biological value).
In a certain way, nutrition can be used both to provide an increased rate of muscle building and increase strength, and for weight loss. With food, you need to take a lot of vegetables and fruits containing vitamins and minerals.
USE OF NATURAL FACTORS OF NATURE.
The value of the sun, air and water is great: sun and air baths, bathing, hardening, walks in the forest, in the mountains. This also includes picturesque landscapes, the sounds of the day, the setting and rising of the sun and moon, people whom you see outside your usual surroundings, i.e. factors that occur in a certain space and act on the nervous system as tonic stimuli.
MEDICAL AND BIOLOGICAL FACILITIES.
1. Special nutrition and vitaminization.
2. Pharmacological.
3. Physiotherapy.
4. Balneological, etc.
Of great importance is special nutrition (reception of protein-vitamin mixtures and drinks), as well as pharmacological preparations:
• vitamins
• stimulators of energy processes
• drugs that enhance protein synthesis in the body.
The use of pharmacological agents (their planning in the preparation of an athlete should begin with a qualification of at least MS) is complex. Their choice depends on the period of training, the volume and intensity of the load, individual tolerance, the general condition of the athlete and other factors. The use of pharmacological agents should be carried out on the basis of a strict schedule under the guidance of a physician. The recent excessive enthusiasm for pharmacological agents is largely due to the advertising of their effectiveness, ease of use and affordability of purchase. However, prolonged and unsystematic use of pharmacological drugs, in addition to medical recommendations may not only not cause a positive effect, but also have negative consequences.