Tips to Stay Fit Like an Olympian

Athletes who compete in the Olympic Games are in optimum physical shape. If you are going to strive to be the best athlete in an Olympic sport, you need regular conditioning to reach this goal. Reading interviews with current and former Olympic athletes can offer insight into how to workout like and Olympian. If you plan to participate in high-intensity workouts, you should first speak to your doctor. Also, when you are new to fitness, you may want to gradually increase the intensity and time of workouts.

Set Goals

Olympic Triathlon Kristin Armstrong recommends setting regular goals if you want to achieve a high level of fitness. Set daily, weekly and monthly workout goals. Make the goals difficult and push yourself to obtain them. If you don’t reach a goal, try again until you are able to do it.

Stretching

Pamela Danberg, who was an active member of the United States Olympic Committee, advises to do at least 10 minutes of stretching and flexibility exercises. Perform some simple stretches before and after work-outs for preparation and recovery from more intense exercise. Same activities include yoga, Pilates and Tai Chi.

Aerobics and Weight-Training

If you are going to be fit like an Olympian, you need to do both weight-training and aerobics. Dorothy Richardson, two-time Olympian gold medalist and chair member of the President’s Council on Physical Fitness and Sports, suggests doing aerobics at least three to four times per week. To make aerobic exercise more bearable, participate in activities you enjoy, such as golf, cycling and swimming.

On the days you are not participating in aerobic activity, weight-train both the upper and lower body. Olympic wrestler Brad Vering states he relies on core strength to give him a competitive edge. To build core muscles, hang from a pull-up bar and hold your legs out at a 90 degree angle for at least 30 seconds. To increase difficulty, weights can be placed on the legs during extension.

Running

High-intensity sprints are typically required for many Olympic sports, including track events and soccer. “Backpacker Magazine” recommends using hiking trails to get fit as an Olympian. First, sprint up a hill for at least 30 seconds. Return to your normal pace for two to three minutes and then repeat four more times. You can also work intervals into other types of workouts. For instance, maintain a steady pace for five minutes while bike riding. Then, spend a minute pedaling as fast as you can. Repeat throughout the ride.