It’s no secret that lifestyle trends as well as athletics, have evolved so much over the years, which is a big part of what makes them great. Modern trends have seen both shift to more of a fitness-focused, healthy-living approach and it’s a big reason why that style has seen athletes are in better shape and physically fit year round.
We’re here to help you evolve, giving you the blueprint so you can be the best athlete and have the best lifestyle and wellness. Lifestyle, wellness, and fitness are so important not only to dominate your competition but also help you in your daily life. Especially now, in the wake of the global pandemic, strengthening one’s immune system gives your body the best chance of fighting disease. You’ll not only be staying healthy but also living longer, in addition to operating at peak performance as an athlete.
That’s why you’ll want to follow our tips on how you should approach fitness and we’ll start with the most important one.
1. You are what you eat. Provide your body with optimum nutrition.
Your body operates like a machine so it needs the right tools to be able to operate at peak performance. To do that, you’ll need to eat a healthy diet. Your body needs the right combination of complex carbohydrates and lean protein — organic, whenever possible. Complex carbs (and not simple sugars) give your body the fuel you need to perform at the highest level while keeping the nervous system in check by managing cortisol and glucose levels. Fruits and vegetables are best as they also provide antioxidants that can help fight free radicals.
Then there’s protein, which helps build muscle. Protein helps rebuild muscles and fascia after they’re broken down during physical activity. They also give you amino acids to keep you mentally sharp no matter what you’re doing.
2. Don’t overdo it — 45 to 60 minutes of exercise is sufficient
It’s important to stay active and keep the blood flowing, but also not to put too much stress on one’s body. Don’t exercise for more than 90 minutes straight. It’s best to stay in the 45-60 minute level. In fact, it’s been said that even 20-30 minutes of exercise can be sufficient so you don’t need to carve out too much time from your schedule. Less is more, when it comes to physical activity, so also make sure to take a day off from exercising as well to allow your body to recover and rejuvenate.
It’s important to note that the type of exercise makes a difference, as a brisk, casual walk for one hour won’t burn as many calories or be as strenuous as a high-intensity training workout for even half that duration. So if you’re simply walking or doing some light exercise, depending on your fitness level, you’d probably be fine with doing so for two hours or thereabouts, without worrying about overdoing it. It’s all about balance.
3. Sleep at least seven — if not more — hours per night
Getting enough sleep helps your body recover and gives your brain enough time to produce hormones you need to function. Everyone needs to decompress and to allow your muscles and nervous system to reset itself.
4. Warm up before a workout, and cool down after it
It’s imperative to get your muscles warm before doing any activity to signal to your body that you’ll be exercising. This will optimize your performance but will also minimize your chance of injury. Cooling down is important as well, to minimize the stress on your body, help rebuild muscle tissue, lower cortisol levels, and transition back to your normal routine.
5. Stick to activities that you enjoy doing
Exercising should be fun rather than seeming like a chore. If it’s not something you enjoy, then you may not be able to stick to it or burn you out over time. The key is to find activities that are not only healthy for your body but also that provide you with a sense of enjoyment or a release — helping to circulate feel-good neurotransmitters such as endorphins, adrenaline and dopamine. Some people prefer individual activities while others prefer team sports. You’ll need to find what works best for you.
Now that you know how to eat a healthy diet, exercise, and rest and recover, you have all the tips you need for how to perform at an optimum level. In the past, people had to go to their local library, combing through tons of books, reading through filler to find the most pertinent material. All that has changed now where you can find literally anything with an Google search. Use this post as your general guide and continue to come back to it, but also make sure to look up some of the latest fitness tips and trends by browsing the web. There’s too much information out there not to.
It’s all about being athletic nowadays. Sure, lifestyle and fitness will inevitably evolve again in the future, but right now, sticking to a strict fitness regimen and a healthy diet are what athletes are doing and we don’t see that trend ending anytime soon. This infographic from Betway Sports, for example, highlights how physical, mental, and emotional fitness are keys to achieving top-level athletic performance.