How do olympics train

Winter Olympians and experts spill all the scientifically backed ways to optimize your training. Sustainable fashion involves producing clothing in an ethical and environmentally conscious way.

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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 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 to replenish electrolytes.

Sleep is absolutely essential: High-level athletes that are training hard need hours sleep. Focus on quality of sleep by going to bed before 11 p. Proper warm-up and recovery: After 10 minutes of a light jog or jump rope session, spend minutes on dynamic warm-ups such as skipping or reverse lunges to improve flexibility, coordination, rhythm and naturally prevent injuries from occurring.

Mental Preparation: Olympic athletes spend a great deal of time psychologically preparing for the big day. Some ways to do this include: rehearse, read inspirational books and quotes, rehearse mantras and most importantly they have a plan that contributes to their success. Athletes training for the Olympics often take one day a week off to rest physically and mentally.

If another schedule works for you, run it by your coach, but remember that you should rest at least one out of every ten days. Do cardio training and strength training six days a week. What you focus on the most in your training depends on your sport. For instance, long-distance swimmers will focus mostly on distance and endurance, while a power lifter will focus mostly on strength training. Practice every aspect of your sport at least once a week. Some Olympic sports, such as gymnastics, require athletes to be able to perform a wide range of skills so they can compete in different events within their sport.

Make sure that you are practicing each skill required for your sport equally so that you can perform all skills consistently and confidently. Train with your peers. Try to train with fellow athletes who are also preparing to try out for the Olympics.

Training with others will keep you motivated and feeling like you are part of a community that is working toward a common goal. You can also learn from other athletes by watching their techniques and approaches. Participate in qualifying competitions. Part of training for the Olympics is getting used to performing your athletic feats in front of large audiences and competing against other gifted athletes in high-pressure situations.

Start with small competitions to get used to the pressure of competition. Then work your way up to bigger tournaments or qualifiers. For many sports there is a clear trajectory of competitions that leads up to the Olympic qualifiers. Part 3. Maintain healthy eating habits. Your diet is the fuel that you need to perform. The recommended calorie intake varies for each sport, so check in with your coach or a dietician for advice.

Always wait at least half an hour between eating and starting your daily training. Hydrate continuously throughout the day. If you are exercising intensely for several hours a day, aim to drink half your body weight in fluid ounces of water. Carbohydrates will restore what you lost during your workout and the protein will help rebuild your muscles.

Have a consistent sleep schedule. Aim to get eight to 10 hours of sleep each night and try to fall asleep and wake up around the same time. The consistency is good for your body and will make you feel more energized. Have a strong support system. A good support system is an often-overlooked aspect of being a successful athlete. You will need friends and family in addition to coaches and trainers in your life who support your dream.

Keep your balance mentally. Training for the Olympics is not only physically challenging: it also requires an incredible amount of mental strength. Keeping your focus while still taking care of yourself and maintaining your relationships with others isn't easy.

That's why many people training for the Olympics try out a number of techniques to stay healthy mentally. Meditation is also a good way to relax your body and your mind, especially when practiced regularly. Learn how to meditate through a class or by reading resources online. Remember to always listen to your body and to your own needs. See a sports psychologist. Many people aiming for the Olympics find it helpful to see a sports psychologist. The pressure of competing on such a high level is something that not many people have to go through.

This is why it can help to talk to a specialist who is used to talking to people in high-stakes situations. Use physical trainers and massage therapists to prevent injury. Training for the Olympics puts you more at risk of injury than the average athlete, both because of the stunts that you may perform and the sheer number of hours that you spend training.