Understanding Strength Training In Athletics

Strength Training

All forms of sports activity need strength training at some point or the other. But rather than see the whole issue as one of exercise, it is necessary to have a look into the most basic needs of the sportsmen’s bodies.  There is the diet plan to start with followed by the water intake, warm exercises, then strength training and finally rest and recuperation.  It would be in order that a brief study is done into these components to better understand the situation.

Diet plan

Most people have three main meals in a day. The breakfast, lunch and dinner. With sportsmen, they do have to have more than the three main meals. Most athletes and such folks have as much as ten to twelve meals a day.  That is rather than have three huge meals; the diet plan consists of smaller meals taken all around the day.

It often speaks highly of the commitment of the athlete to stick to a chosen diet plan and hence maintain full fitness.

Water intake

When speaking of the water intake, there is a distinction to be made here. That is often the athletes insist on intake of fluids that are meant to replace the fluid loss due to the strenuous exercises and sports activities. It is key to understand that the body not only needs food and water to function, but at the highest level of the sports, body fluid loss has to be compensated for and suitably too.

Unless properly hydrated, the person tends to lose weight and also the ability to perform at the highest of levels. A proper balance has to be maintained right through.

Warm-up exercises

It is important to warm up before involving in some kind of sporting activity.  This allows proper circulation of the system and helps tune up the body towards peak performance.  Also once a group of muscles is warmed up, it helps prevent any injury or damage to itself and the supportive tissues. A cold muscle group has the possibility that it could bring on itself hurt if put to the full stress test.

Once the body is warmed up and enough to break into a sweat, then the athlete has to perform the stretches to get the muscle mass to react to the stimulation. The better and more through the warm up exercises, the better is the chance of an injury free set of training procedures.

Strength Training

Strength training

Strength training primarily consists of using free weights and machines to load the body through a work out.  It is important to have gradations to the exercises as it helps build up strength.  Most sports activities do focus on particular muscle groups to gain strength and endurance. Thus the athlete has a set routine while the soccer player could have his own.

Recuperation

All sports activities and strength training routines put pressure on the body parts. It is important to allow time for the body to repair and bring the system to a balance. Sleep is essential to this restorative process.

Simple Tips to Work on Strength Training for Athletics

Strength Training for Athletics

Strength training is for developing lean and flexible muscles with strength and stamina. You could be into 100-meter speed racing, or marathon running, your muscles will have to endure the sudden impact and long term stress without buckling or breaking down. The first parameter you have to consider is the diet plan. The second parameter will be nutritional beverages and water. The third parameter will be warming up exercises. The next parameter will be strength training. Recovery and healing are also two important factors which can affect your body’s resistance to injuries and physical damages.

Healthy Diet Plan

You can group your foods based on calories, fat, proteins, vitamins, and minerals. The primary way of categorization is into veggies, legumes,   meat, fish, and poultry. Meat can be lamb, turkey, beef, and pork. You may also add venison to the meat group.

Breakfast

Your breakfast can have cereals, grains, dairy products, and veggies salads. You may choose a brown bread sandwich with eggs, cream, cheese, or salads. You may include beet, broccoli, cauliflower, and cabbage along with spices like ginger, pepper chilli, garlic, and onions. You may also chop in a few pieces of tomatoes.

Lunch

What about your lunch? Choose lean meat, fish, and a cup of nuts. Add a lot of green veggies as a salad with the meat food. Ensure boiling and spicing of meat rather than frying. If you have a burning desire to fry your met, you can use olive oil or coconut oil which is relatively free from fat. Your food should consist of a healthy level of cholesterol. Don’t make the mistake of avoiding cholesterol fully. Your body needs 300 milligrams of cholesterol every day. Make sure you provide it.

Supper

What would you like for supper? As a strength trainer, I suggest oatmeal, roasted salmon, tuna,  smoked fish, or grilled seafood can be very healthy supper. I suggest you add green salads, mango salad, or veggies salad. They can make a good combination.

Beverages

You have to drink a minimum of 4 liters pure normal water. Fruit juices can be watermelon, apple, guava, lime, grape, and pomegranate. You may also drink veggie juices like carrot, beet, tomato, and even potato. Make sure you add mint leaves, ginger, and garlic to the juice. They can increase the digestive power and keep your gastrointestinal system fit.

Warming Up Exercises

Skipping ropes can keep your legs and feet healthy. You can start from light exercise and move ahead in increasing intensity. The other exercise you can try is the pushups on the floor using your bodyweight. They may be tough in the beginning, especially with a high body mass index. Your body will get conditioned with time and practice.

Strength Athletics

Go for a long walk on the beachside. Or you can walk within a park. I suggest you do it before six in the morning to keep things cool and effective. Eat bread and salad sandwich before you start with your strength training program. It will keep your body fit and strong during the workouts.