How To Train Like An Olympic Athlete

The games of the XXX Olympiad, are taking place in London, England now until August 12, 2012. London is the first city to officially host the modern Olympic Games three times having previously done so in1908 and in 1948. Athletes from 204 National Olympic Committees are participating. The 2012 Summer Olympics features 26 sports and a total of 39 disciplines. The 2012 Paralympic Games has 20 sports and 21 disciplines. For the first time, women's boxing is included, with 40 athletes competing in five different weight classes (Source: www.olympic.org)

OLYMPIC TRAINING: American Council on Exercise spokesperson Todd Durkin offers tips for training like an Olympic athlete:

• DIET AND HYDRATION: For Olympic-level performance and off-the-chart energy, you must eat properly including eating a breakfast of complex carbohydrates and lean protein, then eat again every 3-4 hours and within 90 minutes of working out. Consume half your bodyweight in fluid ounces of pure water and if exercising intensely or for long duration, consume a sports-drink such as Gatorade.

• SNOOZE: High-level athletes that are training hard need 8-10 hours sleep. Focus on quality of sleep by going to bed before 11 p.m. for optimal hormonal release don’t use a computer or watch TV within 30 minutes of sleeping to avoid effects of electromagnetic waves and make your sleeping environment as dark as possible.

• PROPER WARM-UP AND RECOVERY: After 10 minutes of a light jog or jump rope session, spend 10-15 minutes on dynamic warm-ups such as skipping or reverse lunges to (improve flexibility, coordination, rhythm and naturally prevent injuries from occurring). After your workout, incorporate recovery techniques and stretching/flexibility exercises to reduce pain or soreness.

• BE CREATIVE: Instead of only using fixed-pieces of equipment, try medicine balls or Swiss Balls and integrate diagonal and rotational actions as well as unilateral exercises. Run. Jump. Throw.

• LIFT HEAVY: In order to be great, you must challenge yourself to attain maximum strength gains. Attempt 2-3 sets of a “big” lift of 4-6 reps once a week. In addition to getting strong, lifting heavy will maximize hormonal response.

• TRAIN EARLY: Olympic athletes do it. So can you. You are much less likely to get distractions early in the morning that will prevent you from your workout and you will feel great all day.

(SOURCE: Men's Health)

www.worldgymdc.com