Olympic athletes are so fit they make everything look easy. It is one of the most amazing examples of athletic prowess to behold. Attempting these feats of athleticism could lead to injury without proper training and conditioning. However, you can draw inspiration from these incredible skills and commitment to reach your fitness goals. Individuals can emulate the Olympic athlete’s discipline to get the most out of physical activity and workouts.

Olympic Athlete Discipline

This is not about the literal workout routines these athletes engage in but the mental state and discipline that keeps them motivated, especially when things get tough. This can help individuals get the most out of every workout. When momentum or motivation starts to dwindle, look to Olympic athletes and then apply that discipline to recharge motivation and achieve the goal.

Learn to Train Daily

Many can succumb to weekend warrior syndrome. After sitting on the couch after a long day of work all week, individuals try to make up for the inactivity by overexerting themselves with hours of exercise on the weekend. This is a perfect setup for injury.

• Instead, train, work out, exercise, and move around daily. Professional athletes know they won’t get the top results in one shot.
• They approach it in incremental steps for a solid foundation and understanding of the final and optimal result.
• Daily physical activity and exercise maintain body conditioning, strength, and overall fitness.
• And makes the body more efficient at burning fat.

Maintain Goal Focus

• Olympic athletes have specific goals in their training. There has to be when competing against the best athletes in the world and winning.
• Individual health and fitness goals may be smaller, but they are just as important and should be treated as such for motivation to exercise each day.
• Keep goals simple, specific, and reachable/doable when setting them.
• SMART goals are Specific, Measurable, Achievable, Realistic, and Time-based.
• Use daily reminders of what the goal is and strategies to achieve it.

Utilize Specific Training

• Olympic athletes must have incredible endurance, strength, and skill sets to complete their event.
• They must incorporate specific training drills, exercises, stretches, nutrition, etc., to improve and advance.
• Whatever the goal, make sure the training is appropriate.
• If trying to build muscle, focus on heavy strength training and consuming quality calories.
• If the goal is to lose weight, break down the goal into achievable steps to get there, like.
• What type of workouts are needed?
• Consulting a nutritionist for recommendations.

Fuel the Body for Top Performance

• Individuals can be concerned about food and whether it contains too much fat or calories.
• Olympic athletes worry about getting the right nutrients and calories to fuel their bodies for competition.
• Use a similar approach and ask what is the best thing I should eat right now for the workout and…
• What foods will maintain optimal body health?

Listen to The Body and Rest

• Olympic athletes have to learn to maintain the balance of maintaining top performance and not getting burnt out.
• This is when they know to listen to their bodies, extend recovery days, or take a mini-vacation.
• Overtraining can lead to injury, frustration, discouragement, and loss of motivation.
• Know the signs of overtraining and take a break.

Focus on Proper Form

• Whatever the activity, make sure proper form is followed.
• For example, distance runners hold their heads high, have relaxed faces and upper bodies, have a natural arm swing, and do not overstride.
• Apply the same form principles to stretches and exercises.

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Stronger Body = Better Life

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References

Casa, Douglas J et al. “Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.” International Journal of sports nutrition and exercise metabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374

Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634

Hackett, Daniel, et al. “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis.” British Journal of sports medicine vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951

Huebner, Marianne, et al. “The Masters’ athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences.” PloS one vol. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652

Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012