February 15, 2002 – Are you inspired by the Salt Lake City Games? Now is the time to take action and exercise. Here are a few “gold medalist” tips for keeping fit… almost Olympic.
The program1
Train at least three times a week between 20 and 30 minutes by combining different exercises: walking, running and pedaling for example. Moderate but regular practice improves the body’s capacities, relieves stress and promotes quality sleep.
Start by taking your morning pulse. This will tell you what your body can take that day. If this natural barometer “shows” an increase in the number of beats per minute compared to your average pulse, don’t force it because you are probably not fit to run a marathon!
Before moving on to the exercises, do a gentle warm-up to slightly increase the heart rate and blood flow to the working muscle. Then add some flexibility movements for three to seven minutes. Do not neglect any part of your body and make them work in a balanced way: for example, if you are doing an exercise for the abdomen, add one for the lower back. Conclude with a stretching session, which will dissipate the lactic acid produced during the exercise and thus prevent muscle soreness.
Fuel
If you are a “Sunday sportsman,” you don’t need to upset all of your eating habits as long as they are healthy. You can, however, favor starchy foods (pasta, rice, potatoes) in reasonable quantities two or three days before a prolonged effort. This high carbohydrate diet will increase the glycogen stores in the muscles and therefore the energy available. If pasta, very fashionable among top athletes, does not tempt you, you can always eat a vegetarian sandwich accompanied by low-fat yogurt.2 Eat at least two or three hours before your sports activity so that your digestion is complete.
Drink before, during and after your physical activity session. If this is short-lived, favor water which will rehydrate you and allow better elimination of toxins after your effort. For a sport activity lasting several hours, you can treat yourself to an energy drink. Some athletes use caffeine, but it is not recommended under certain conditions (high heat, for example).
Supplements
Some supplements, especially creatine, are popular with athletes. It improves short-term repetitive performance, but its use is very controversial. Do not rush on coenzyme Q10 which will only “boost the bottom line” of your retailer as its performance enhancing effect has not been demonstrated.3 Siberian ginseng (Eleutherococcus senticosus Where Acanthopanax senticosus ) is known to help provide physical effort. On the other hand, the effectiveness of ginseng (Panax ginseng CA Meyer and Panax quinquefolium) to increase athletic performance has not been proven. Finally, for athletic women and young athletes, iron would be appropriate, in case of deficiency, to improve aerobic performance.
Élisabeth Mercader – PasseportSanté.net
1. InteliHealth. Olympic Trainers Offer Tips For The Rest Of Us. [Consulté le 12 février 2002]. http: //www.intelihealth.com/IH/ihtIH? d = dmtICNNews & c = 345716 & p = ~ br, IHW | ~ st, 24479 | ~ r, WSIHW000 | ~ b, * |
2. InteliHealth. Common sense is what you need – not special products. [Consulté le 11 février 2002]. http://www.intelihealth.com/IH/ihtIH/WSIHW000/29785/21203/237175.html?d=dmtContent
3. InteliHealth. Sports Enhancers: The Good, The Questionable And The Dangerous. [Consulté le 11 février 2002]. http://www.intelihealth.com/IH/ihtIH/WSIHW000/24479/8808/191998.html?d=dmtContent
