309Write - Why are athletes training in quarantine, athlete nutrition, are there any advantages to self-isolation?

“IF YOU DO NOT SUPPORT THE FORM OF THE MONTH, YOU WILL HAVE TO RECEIVE ITS THREE MONTHS”

The main task for the athlete is that the player does not lose his sense of composure, so that the nervous and muscular systems retain their training memory. Yes, it sounds utopian: it is impossible to stay in shape in such a situation, being at home. But the nervous system must understand that the body is working. The cell must remember that it needs to take oxygen and give it away.

In the world, during the quarantine period, the practice of remote work with all athletes has been introduced, player consultations, injury prevention, training through online exercises and basic recommendations. It is important to conduct training even remotely; self-isolation as well as ordinary people is psychologically influenced by athletes.

If you do not maintain the form for a month, then you will have to recruit it for three months. That is, we will already lose four months. And if we do nothing for four months, then we need at least eight months of work, if not more. Therefore, the athlete does not have the right to lose this time. It's like a pianist who has to feel the keys and practice all the time. It’s like a ballerina who, without stretching and dancing, loses her skills, muscle elasticity and after a downtime she will acquire these skills for a long time.

An athlete’s form is an abstract image that needs to be maintained all the time. If there is talent, but the form is not maintained, then its price is lost. What matters is his competitive condition, not his name. And this state needs to be maintained, because it is psychologically and financially important for the player himself and for the coach. The player must be in good condition, otherwise his value is reduced.

Tottenham Hotspur FC players also Jose Mourinho train online together

  

There is such a scientific theory that muscle memory persists for 15 years. Of course, if you adhere to this rule, you can do nothing for a year and then resume training for several months, and then enter the competitive mode. But this is not so in fact. There are theoreticians, and there are empiricists - practices. Practice shows that if you do not exercise, then muscle memory begins to limp and muscles turn off, stop taking and giving oxygen - this is an important factor. There are about three types of fibers in the muscles that need to receive a load at least once every two to three days.

If you do not maintain the form for a month, then you will have to recruit it for three months. That is, we will already lose four months. And if we do nothing for four months, then we need at least eight months of work, if not more. Therefore, the athlete does not have the right to lose this time. It's like a pianist who has to feel the keys and practice all the time. It’s like a ballerina who, without stretching and dancing, loses her skills, muscle elasticity and after a downtime she will acquire these skills for a long time.

An athlete’s form is an abstract image that needs to be maintained all the time. If there is talent, but the form is not maintained, then its price is lost. After all, we are essentially selling the uniform of a football player, not himself. We represent his competitive condition, not his name. And this state needs to be maintained, because it is psychologically and financially important for the player himself and for the club. The player must be in good condition, otherwise his value is reduced.

 

Take examples from the outside. An example, maybe not so beautiful, but memorable. Mixed martial artist Marat Balaev, who was in prison. Try to take his situation as a basis for training. He kept himself in shape in custody and easily entered a rut. The last two or three years we see him in the ring, he is very in good shape. It is necessary to find strength and motivation.

Players are now limited in space, and they have a lot of time. Therefore, at home in a small space, direction plays an important role. Such training is called workout - an intense activity that causes stress and pulse, as when jogging. A series of exercises with mini-bands - small elastic bands, as well as with rubber loops to work out each large group of muscles: legs, arms, body, chest, alternating with core muscles - is very effective. If this is done in dynamics, then you can create a little activation of the muscles, cause oxygen metabolism in muscle tissue.

In this case, do not be shy to improvise daily. One cannot repeat the same thing so that there is no routine. And the muscles should be surprised, for them there should not be monotonous work, it should change as much as possible. If yesterday you did exercises on the back muscles of the thigh, today we are changing this exercise. Performing them, they create some kind of complexity for the body. You can do strength training today, tomorrow endurance, the day after tomorrow only press, then isometric exercises, or the bar, for example. It's like with notes: there are only seven of them, but you can write a lot of songs.

But there are difficulties in another. It’s hard to do aerobic work. In a limited space, running in circles or to and fro - this is not enough, ineffective. Many clubs have solved this problem with exercise bikes for players. Others focus more on strength exercises, crossfit training - strength gymnastics. Improvisation in exercises on the arms, legs, abs. For 45 to 50 minutes at a high pace. Then, at least somehow, the players are approaching aerobic exercise.

Training at home makes it possible to disperse negative thoughts, not to succumb to depression. In this way, you spur your family members: the athlete at home stimulates and acts as an example for his household. This is a test, an interesting experience. We are all on an equal footing and this is also a sport. You need to look at this with a little romanticism.

“FOR A FOOTBALL PLAYER THIS IS THE PERFECT TIME TO STUDY YOUR MISTAKES”

It is important that they do not withdraw into themselves. Such a period that everything stretches until May or summer, and someone runs out of contracts, rental terms. Someone finishes in last place, someone in first - everyone experiences it all in their own way.

Players have very developed collective thinking, they are used to being together, and now everything is separate. For them, this is also fear - to be with yourself, with your cockroaches. "Tired of lying, I can’t." A moment of caring for loved ones can introduce them to a different state. It is important for a mentor to tell motivational stories, to give some tasks, in order to read something. Now is the perfect time for athletes to tackle a theory that they don't like. Why not watch your games, study your mistakes? You can grow intellectually.

It is necessary to monitor the nutrition and the athlete within five days of inactivity is already starting to gain, and after ten days is already gaining excess weight. Within 15 days, the athlete can begin to actively accumulate fat in the body.

That is, eating the same way as before in the training rhythm of full-time classes is now not worth it. The body is adapted to what it needs to accumulate. There will be reserves and the body remembers that it will work and train, it will experience competitive stress, but this work does not happen and everything remains in reserve.

Now it’s important to include nutrition. Doctors should literally describe how many kilocalories players should eat per day. We know how to burn, but how not to accumulate them in excess - this must be controlled. In training mode, the athlete must consume 2000 - 2500 calories per day. Now this figure should be lower due to less activity, of course. Basically, all athletes are professionals and understand that cheeks and sides appear.

Do not rely on the athlete’s self-awareness and say: “Pick up your workouts yourself, eat yourself, create a program and watch everything yourself.” This is not enough, because the athlete must be in control and is waiting for this control. The body of a football player or any other athlete knows the doctor and the coach better than he does. If he himself could do everything, then a large headquarters of trainers and doctors would not be needed. He would go out himself and play without installation, he would cook himself. No, this does not work. We should not give this role to the player, he does not know how to fulfill it.

Athletes at their peak are more vulnerable to viruses and diseases because their immunity is weakened. This happens when creatine phosphokinase is not monitored - it is an enzyme involved in the energy metabolism of cells. If an overstatement occurs, then the athlete may have problems. If the figure is very high, then there is a risk of injury, a breakdown of the immune system, the athlete is more vulnerable to any viruses and infectious diseases. But it is hard to bring yourself to a peak at home, so there is no such problem. Not doing it is much worse: now the athlete has an excess of energy that needs to be released.

There is negative and destructive energy when cell decays and deposits occur. Then the body is toxic, in oxidation. It seems that this is the peak form, but in fact it is overload, overtraining. The balance is lost. It also happens that an athlete may have overestimated rates and the doctor decides not to let him out for training. He is in a critical red zone, and he feels great, but this is a false sensation. He has gone beyond the limits of his condition and he needs to listen to doctors, laboratory data.

“ADVICE FOR EVERYONE: TO DO AT LEAST CHARGING, TO REDUCE THE PORTION OF FOOD”

The question is not about athletes, but about ordinary people. How can an ordinary person not become a ruin in isolation and still somehow maintain their shape? There are physical exercises that we still performed at physical education classes at school. If a person does at least what he remembers, then this is already good. At least 20-30 minutes of morning exercise is already excellent. You can do it in the afternoon or in the evening.

Something must be done: according to research, a person must walk 4 km per day. About 100 squats a day are enough, and not at a time, but with approaches and to paint at what time to do them. Not necessarily a lot - 10-15 at a time and not observing all the rules and techniques. You can do gymnastics on your arms and shoulders. You can do push-ups, even from the knees. If there are no dumbbells at home, you just need to fill the bottles with 0.7 or a half liters of water. You can do swings to the side. And even from this you will get a load. The main thing is not to sit and at least do something.

How to eat quarantined? Do not eat too much flour, because we are not moving now and light carbohydrates are very quickly stored in fats. Maybe limit yourself portionwise and do not eat in the same quantities. Portions are best slightly reduced. You can eat three times a day, but not more than 350 grams. This is very small, you do not overeat, but also do not experience a strong feeling of hunger. For an athlete, one meal per day is ideal. You wait until you have an appetite, listen to your body. Once you eat later in the evening or in the evening, and then you get used to this rhythm. It helps to keep fit, the weight goes away and you feel good. If you do not practice and do not train, especially in self-isolation mode, then this is effective.

You should not limit yourself to sweets and chocolates, because we sit at home a lot and constantly worry about something. And chocolate gives endorphin - the hormone of happiness. At least a little it will improve the mood in such a difficult time.

You should paint yourself the order of the day and write down there what you eat during the day and what dishes you can prepare, when to conduct a workout, read a book. No need to let it go and lie. You need to plan your day - it is interesting and useful. You can enter a game with children, cleaning, a half-hour daytime sleep in the schedule.

Another tip from one of the psychiatrists who conducted a special experiment. The bottom line is: in one of the psychological clinics, patients were instructed to take care of each other and their ward neighbors. It was possible to correct his pillowcase, remove the bedside table, bring medicine, help to get to the doctor - that is, any form of care for each other. And in the end, the doctors observed the following picture: six months later, people with mental illnesses and disorders began to feel better, some were recovering. The psychiatrist made a verdict: a man is so created that he needs to take care of someone - this is his main purpose.

Therefore, at such a time, you need to take care of your loved ones. To some extent, this should help a person in self-isolation spend this time with benefit.

 

Enjoyed this article? Stay informed by joining our newsletter!

Comments

You must be logged in to post a comment.

Related Articles
About Author
Recent Articles
Mar 1, 2021, 12:17 PM - sania
Feb 27, 2021, 12:17 PM - Nadeem
Feb 26, 2021, 11:32 AM - nadeem
Feb 26, 2021, 11:30 AM - nadeem
Feb 26, 2021, 11:28 AM - nadeem