Let you into the 10 recommendations of Olympic athletes

 Let you into the 10 recommendations of Olympic athletes and sports experts
mm diet and Olympic athletes to share the secret
2008 has curtain call the Beijing Olympic Games, the athletes impressive figure and indomitable fighting spirit to attract viewers. arm muscles, back muscles, leg muscles of these iconic symbol symbolizes the Olympic explosive speed and endurance. how to get the Olympic body does?
1. to understand your body type: people training for speed, some for endurance, but in training before a first clear understanding of their body type, determine your suitability for what kind of training? you love the high jump? sprint? or treadmill exercise? Everyone has their own unique physical characteristics (body composition different muscle fiber types are different) these characteristics determine how much you have endurance, speed, and explosive! physical characteristics by genetic factors.
2. to determine your goals: You may be the Campaign of a 3,4 particularly interested in, you can choose one or two of your favorite items perseverance to carry out periodic training, so that you can look forward to the coming victory of success. slender body you desire it? please pay attention to nutrition and regular cardiovascular endurance training. by intermittent training to get speed. you want to develop cardiovascular endurance level? please try to accept swimming, cycling, running training. You can also add some sprint training into your exercise program in the past. If your exercise time is not too more training methods can be circular. is that continuing one after endurance training. the training is only the minimum rest time interval. In the training process can be found in their own weaknesses, so you can be targeted training methods.
3. eat healthy food: food as an Olympic athlete is the first consideration of food to help improve the physical condition. nutritious foods on human health are key elements. whether we is a white-collar professional athletes or the office, many people need to supplement their nutritional knowledge structures. exercise physiologists recommend the most Olympic athletes eat the food, please note that the composition of food intake of calories, such as fruits, vegetables, lean protein, carbohydrate and so on. Currently, there are already known, said the advent of food calories. In some professional sports organizations such as provincial health management organizations or research institutes will also provide testing services for such projects. for the purpose of assessment is one of the body maintain a healthy weight status.
4, your diet, each meal should be a mixture of protein and carbohydrate. Your body needs stability to provide the frequent meals to help increase the body's metabolism system, means an increase in heat consumption. Olympic athletes eat every day 5 to 6 meals a day. lean protein meal required to ensure that the volume of muscle to ensure that the muscles play the biggest efficiency, therefore, players should be frequent meals system, the ideal state is an interval of 2 to 3 hours to eat a food. you want to keep running as high efficiency, every little thing you do is for the conversion of energy high efficiency. Recommended daily routine is: get up at 6:30, breakfast six eggs, the U.S. swimming goalkeeper can eat breakfast, 8 to 1 egg 2 cups of fruit pulp or coffee. at 9:30, eat an apple and a glass of protein powder drinks, lunch, roast chicken, sandwiches, spinach green and red folders pepper plus a glass of milk. afternoon, an increase of fast food snacks, dinner, eat fish such as salmon protein, vegetables, a bowl of rice. drink a glass of protein powder before bed beverages. The most important thing is: each meal should be mixed meal of protein plus carbohydrate, so the most beneficial to health.
5, monitoring body weight and body composition: in the daily training and life, on body weight and body composition monitoring is one of the measures to the most. to maintain a reasonable degree of weight to play a sport performance is the most important thing, too much body fat on physical play without any help. recommended to get up every day to monitor weight, monthly monitoring Change in body composition.
6, drink plenty of water: about 60% of the body of water, the water of life, how best to continue. According to the American College of Sports Medicine study: 2% body weight loss of water will affect the function of the circulatory system and reduced exercise performance. Each athlete needs of the body of water is determined by many factors. such as: age, sex, the taking of medication, physical activity level and environment. Most people The daily water intake is obtained through the drink, accounting for 80%; from the water contained in food, 20%. excessive water intake is harmful. even the case of occurrence of water intoxication. add water probably because of different international sports federations affiliated with the complement of Sports Medicine Committee recommended amount of water will be different.
7, easy-for-entry training: Whether you are from the bicycle to run; or from running to cycling training. you will feel very relaxed mood can However, to the function of your body needs time to adapt to the changes made, such as skeletal muscle, cardiovascular system, so that these systems have time to adjust to the new project structure of the special requirements of the body.
8, training load forms of change: Olympic athletes takes a lot of time to basic training, (such as cyclists need to have a basic aerobic training time; running athletes need to have basic training base.) changes in activity can help ease the load in the form of depressed mood, to avoid the fatigue of muscle specific. muscle strength and explosive power from the endurance training, which is a lot of sports are the basic qualities required. the body will lose because of aging muscle volume and muscle strength training can help slow this change. If you give the muscles some basic strength training, allowing them (they are) more than 70 or even 80 years of age still maintain good muscle properties. exercise training experts to train 5 times a week and 3 times a week observation of training after a week recommended to the athlete's muscle strength training 3 times better.
9, note that the regularity and continuity of training: a higher intensity training is possible to develop your potential in sports mining. no Olympic athletes have not received training in higher and faster to get more Olympic gold medals. Olympic gold medal winner will not get to climb on to win the gold medal. Each gold medalists are the bloody road to success and Tears of the experience. body design different training feedback varies, which means that the design of training programs is reasonable? whether the physical training of athletes in line? how effective the training? movement back to work done is in place ?
10, Olympic athletes to consider hiring a personal trainer yourself. According to the American College of Sports Medicine's statistics from 2007 to 2008, the number of private coaches is an upward trend. It is clear that the design of personalized tailored Training Plan to provide better training for athletes stimulation and recovery. If you hesitate at the beginning of training, funding problems, you can also invite a like-minded companions, to oversee the implementation of your training program. to adjust their expenditures ratio, making it the best use. people tired, need someone in the back push. enjoy exercise now! attention to work and rest, to avoid the occurrence of overtraining.