How to be a good athlete? 10 sports secrets from professional sports experts
In this article, experts and some orthopedic doctors reveal the important tips and tricks that they use to get the maximum results from their fitness programs. Getting fit and staying fit can be a challenge. For many of us, even getting out of bed is difficult. So what is the secret of people who have succeeded in accepting sports as a part of life?
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Contents show
Be steadfast
Chase Squires is the first to admit he’s no fitness expert. But he is the one who once weighed about 93 kg, which was a lot considering his height of 161 cm. Chase, 42, who lives in Colorado, says: “In the 2002 vacation photos, I looked like a monster on the beach.
Chase decided to put an end to this situation. He gave up fatty foods and started walking on a treadmill. His weight began to drop and before long he was running marathons. He ran his first 50-mile race in October 2003 and completed his first 100-mile race the following year. After that, he completed several races of 100 miles, 50 miles and 50 kilometers.
What is his secret? He says: “I am not fast, but I am steady.” Consistency, she says, is her best secret to maintaining a successful fitness regimen.
He continues: All these things started with 20 minutes of walking on the treadmill. The difference between my success and others who have tried is that I tried every day. No exercise program in the world will help you if you don’t consistently try.
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Follow an effective exercise regimen
The US Department of Sport recently asked 1,000 ACE-certified personal trainers about their best fitness practices. Their top 3 suggestions are as follows:
- Strength training: Even 2 times a week and for 20 minutes each time, it helps to slim the whole body.
- Interval training: Cedric Bryant, MD and senior director of ACE, who collaborates with the American University of Sports Medicine, says: Interval training in its most basic form may consist of walking for 2 minutes and running for 2 minutes, alternating this pattern over time. be sports This pattern is a very efficient and productive way to exercise.
- Increase cardio/aerobic exercise: Bryant suggests doing a total of 60 minutes or more of moderate-intensity physical activity a day, such as walking, running or dancing.
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Define realistic goals
“Don’t be a perfectionist and don’t strive for improbable goals that are impossible to achieve,” says Cara Thompson, spokesperson for the International Health and Sports Association (IHRSA). Instead, focus on increasing healthy behaviors. In other words, if you can’t run 5 kilometers yet, don’t worry. Get used to walking for 15 minutes a day and gradually increase the time, distance and intensity.
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Use your friends
Thompson suggests looking for a friend or relative you love and trust who wants to lead a healthier lifestyle. Encourage each other. exercise together Use this as an opportunity to enjoy each other’s company and strengthen your relationship.
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Adjust your schedule to fit your life
Too busy to hit the gym? Tennis star Martina Navra Tilova, AAPR Health and Fitness Ambassador, has some tips on how to stay fit even when you’re busy.
In an article on the AAPR website, he recommends making your schedule fit your life. You don’t need fancy gym equipment to get fit, she says.
If you have enough floor space, try simple exercises that target areas such as the hips, pelvis, legs, thighs, chest, and arms. Sports such as Swedish swimming, squats and lunges. Your goal is to do 10 to 12 repetitions of each exercise and increase the intensity and number of them to get stronger.
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be happy
The famous trainer “Sebastian Lagri” suggests to choose an activity that you really enjoy doing. If you hate weights, don’t go to the gym, he says.
You can lose weight and get the body you want with any type of exercise or activity, but choose something that is suitable and comfortable. Rock climbing may be great exercise, but if you live in the city you can’t do it every day.
Also read: How to live happily?
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Pay attention to the clock
It means the body clock. Jason, a pharmacologist and exercise physiologist at the University of Arizona College of Medicine, suggests trying to exercise when you have the most energy. If you are an early riser, plan your fitness activities early in the morning.
If you feel more energetic as the day goes on, do your activities in the afternoon or evening. Exercising when you have the most energy will have the best results, says Jason.
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Contact sports experts
Especially if you’re new to exercise, Jason suggests getting a professional assessment to determine what type of exercise you need most.
He says: For some people, attention to flexibility or balance and agility may be more important than resistance or aerobic exercises. With a professional assessment, you can determine your weaknesses and focus on them. This will generally increase your fitness level.
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Get inspired
“Fitness is a state of mind,” says professional fitness trainer Alan Fine. One of Alan’s tricks for getting motivated is to read blogs and websites that show him how others have succeeded. He says: Who is your inspiration?
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be patient
Finally, tennis star Martina advises to remember that if you follow all these tips, there will still be ups and downs, failures and victories. Just be patient and don’t give up. “Despite the difficulties, keep working until you see dramatic results,” he says.
