If you’ve been watching the first week of the Olympics, you’ve probably been inspired by the athletes’ incredible skill, determination, and—admit it—their bodies. Olympians may seem superhuman, but some of their training strategies can work for all of us. Here are the top tips from four of their coaches.
Eat More, Not Less
“The number one thing to avoid is getting too hungry or thirsty,” says Dan Benardot, who helped two American marathoners win Olympic medals four years ago in Athens and is a consultant to runners in Beijing. “The longer you go without food, the more your body breaks down muscle. Plus, not eating lowers your blood sugar and lessens mental sharpness—the last thing you want during a competition.” He suggests a small meal every three hours as well as fluids before, during, and after your workout.
But what should you eat? Helena Andersson, fitness coach of the U.S. women’s Olympic soccer team, recommends complex carbs like whole grains, plus fruits, veggies, lean protein, and healthy fats like nuts. “Our team has a good pregame meal,” she says. “It’s important to load the muscles with carbs so a high level of intensity can be maintained.” That’s true for both elite athletes and casual exercisers. You also should consider a mid-workout boost. “At halftime, the players have sports drinks to get sugar into the blood,” says Andersson. And after a sweat session? “A peanut butter and jelly sandwich or a banana with yogurt has the protein you need to recover.”
Stick to a Plan, Not a Routine
“You need to have a plan, with specific goals such as losing body fat or building core strength,” says Marv Dunphy, who has coached or consulted every U.S. men’s Olympic volleyball team since 1988’s gold medal-winners. “Then you gradually can increase your workout in time and intensity.” Know your limits, though. “The quality of your rest has to exceed the quality of your workouts,” says Dunphy. Overdoing it can result in injury, so take a break when needed.
Experts say cross-training is the best fitness plan. Varying your routine—for instance, jogging one day and doing yoga the next—ensures that your body constantly is challenged and helps prevent repetitive-stress injuries and boredom. “All the women on our team cross-train,” says Mark Schubert, head coach of the U.S. swimming team, who has led athletes to more than 25 Olympic golds. Dara Torres, who at 41 is the team’s oldest member and came to Beijing for her fifth Olympics, cross-trains with Pilates, yoga, weight training, and out-of-water aerobics. “She’s swimming her fastest times now,” says Schubert.
Make Adjustments
If you’ve been sidelined for a while, either because of an injury or because life simply got in the way, “work up gradually to the level of your previous workout,” advises Schubert. Otherwise, you risk getting discouraged or harming your body. And don’t give up on exercise completely just because you’re hurt. You can stay fit by concentrating on using other parts of your body. “For example, if you have a shoulder injury,” says Schubert, “you still can do cardio on an exercise bike.” For all of us, the secret to getting fit is to be inventive—and inspired!
Source: http://www.parade.com/health/0808/gold-medal-training-secrets
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2008 Olympic Champions Are Going Farther And Faster Than Ever Before … we too can do it!
Today’s athletes are competing into their 30’s and 40’s as well.
Take for instance 41-year-old Dara Torres, who is one of the oldest Olympians at the 2008 Olympics. Dara is a personal inspiration to me. Quoted for saying, “You can’t put an age limit on your dreams,” she is competing against (and defeating) women young enough to be her children. Unheard of? No. Unusual? Yes. And to prove that she has been competing fairly and naturally and not illegally doping, she has requested extra testing be done on her.
So what’s their secret?
Today’s champions endure intense training. They train longer and they train harder. They aren’t necessarily born with just the right genes. As Dr. Joyner at the Mayo Clinic stated, “Many genes contribute to performance, but it isn’t likely that one individual would have the right combination of all genes that would give you a natural competitive edge.” Dr. Joyner also attributes new world records being made to the fact that today’s athletes have improved medical care, plus there are many more athletes, from more countries, participating.
But there is one other secret they have that stands out.
These Olympic Champions have a strong mind and have a strong faith in themselves. With that faith, they are achieving world records. These athletes are proving to the rest of us that, whatever age we are, we can achieve great fitness, build good physique, and even fight aging. No matter what our health or fitness goals are, with good mental determination, we can achieve them.
But we first have to get off the sofa. And stop dreaming of being a champion, and go out and become one. No excuses!
Source :http://healthwellnesspost.com/todays-olympic-champions-are-going-farther-and-faster-than-ever-before-and-the-rest-of-us-can-too.htm
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