Coach of the Running Community Pavel Kondrashev shared his life hacks – how to return sport, cheerfulness and good mood to your life!
Getting back to training after a long break is always difficult. During the forced isolation, our body managed to adapt to a calm and measured life without physical exertion – the muscles weakened, endurance dropped. But summer is ahead – the time for sporting events and the swimming season, which means it’s time to get in shape!
Coach of the Running Community Pavel Kondrashev shared his lafhacks – how to return sport, cheerfulness and good mood to your life!
First of all, you need to establish a sleep and wake-up routine: try to go to bed and wake up at the same time. At the same time, a healthy and sound sleep should be at least 7-8 hours. And very soon you will notice how easy it has become for you to get up in the morning.
Eat a healthy and healthy diet. Minimize fatty foods, sweets and fast food should also be eliminated from the diet. Pay attention to seasonal vegetables and fruits. Eat plenty of greens. A proper diet will give the body lightness and enrich it with vitamins.
Start your day by exercising. Light exercises will give you energy and strength for the day ahead. Yes, at first it will be difficult to force yourself to do exercises in the morning. Try to hold out for at least a week and you will not notice how morning exercises become the most enjoyable habit.
Drink plenty of clean, still water. Especially in the heat. This will help keep your body hydrated.
You need to enter the training regime gradually: start with light jogging 3-4 times a week, if it’s hard, alternate running with walking. Then you can gradually increase the volume of training. Also, do not forget to pay attention to your general fitness: exercises on your abs and back will strengthen your body, and you will feel stronger.
Getting out of the already familiar “quarantine” regime is quite difficult, so you need to find something that will inspire and delight you. Get a new hairstyle, manicure, go to the barber. Positive emotions and the ability to enjoy the little things are now more important than ever.
I also advise you to buy a new sports uniform / sneakers – this can be an additional incentive to go for a run!
Now the weather is good – it’s time to recharge with vitamin D and do a productive workout in the fresh air. Outdoor workouts are best done in the morning and evening, when the sun is less active and the risk of getting heatstroke or burns is minimal.
Most importantly, remember that playing sports should only bring positive emotions. Listen to your body and enjoy every day of summer!