Train smarter

The 21^st- century brought a change of attitude towards sports. More women, older adults and disabled people participate in sports on a weekly basis. There are a few reasons for that. Women can find more disciplines that are appealing to them. Some of the disciplines which used to be restricted for men are now open for women (like football, rugby, weights, boxing). The increase in popularity in Paralympic games encouraged more disabled people and those with long – term health conditions to become active and take part in sport competitions. There has been a growth in a number of senior clubs which offer dancing, yoga, bowling, golf, tennis and many more disciplines to retirees.

However, many of those who have recently started training found themselves quickly discouraged. Although enjoyment is the biggest factor in staying active, it has been found that the lack of motivation together with extreme fatigue after performing sports can lead people to abandon their exercises. Fatigue can be manifested by various symptoms occurring after intense physical effort. A muscular asthenia, cramps, breathlessness or difficulty to recover are only some of the symptoms you can experience.

Here are the 5 most common reasons for feeling exhausted after sports:

Zinc and magnesium are two essential minerals for energy production.

So if you want to exercise smarter, you should include in your diet these two natural energy boosters. Berocca^® Sport formula tablets have been especially developed to provide athletes with all vitamins and minerals they need.

Are you thinking about giving up sports because it leaves you feeling too exhausted? Do you lack motivation because you think you are not achieving goals you had set yourself? Have you stopped enjoying sports because you always end up having cramps and pains and aches everywhere? Think again. Berocca^® Sport specialists have come up with some useful recommendations how to reach your sporting goals and improve your physical and mental well – being. Follow these tips below to optimize your training and improve sports nutrition.

1. Mental preparation.

For your sports objective to be met, you have to prepare your mind before you engage your body. Staying motivated plays an important role in achieving your goals. How to stay motivated?

Know your strengths and weaknesses. If you push yourself too hard you might quickly get discouraged.
Choose the right sport. Training should be enjoyable. If you are not happy anymore maybe it is time to change discipline.
Schedule your training sessions. When you plan ahead you will always find the right time for your training. It also allows you to prepare for situations when things do not go according to plan.
Train with others. It can awaken your competitive spirit. Having someone next to you can help when you are feeling down and ready to give up.
Adopt the method of small steps. This old Japanese method helps you achieve continuous improvement on daily basis. The more steps you complete, the less motivated you might feel to give up.
Reconnect with your feelings and with nature. Try just to enjoy a simple activity of running, swimming or cycling instead of continuously checking your progress, heart rate etc.

2. Warm up.

Before you start your proper session it is crucial to warm up and prepare your body for the physical effort.

Warming up raises the heart rate, mobilizes the joints and contracts the muscles.
It is recommended to do between 10 – 30 minutes of warm up.
Warming up helps to avoid aches, cramps and injuries.
Stretching as a part of a warm up prepares muscles, tendons and ligaments for the session ahead.
The better you warm up the quicker and easier you will recover after your training.

3. Nutrition.

The more physical effort you put your body through the more energy-boosting foods, drinks and supplements you have to provide your body with. Following a balanced and nutritious diet can help not only with boosting your energy but also with preventing injuries and recovering from muscle strain. As part of sports preparation, certain foods are particularly beneficial for restoring energy reserves. These are:

soft fruits (apples and bananas),
raw vegetables (carrots, tomatoes, cucumbers and endives),
salads (corn salad and cress),
starchy foods (rice, pasta and cereals).

As part of a varied and balanced diet and a healthy lifestyle, taking a food supplement recommended for sports, such as Berocca^® Sport, also provides a supply of vitamins and minerals.

4. Stretching after the exercise.

Passive stretching plays crucial role in lengthening the muscles put under strain. It allows the muscles to gain flexibility.

Longer stretching should be applied after a moderate intensity exercise, shorter after a very intense session.
It is important to stretch slowly.
Stretching helps fight against cramps. To stop a cramp, stretch the painful area and make a drink enriched in vitamins and minerals.

5. Sleep well.

It has been established that there is a strong link between sleeping well and exercising better. Sleep also helps in preventing injuries.

Sport plays an important part in our society. It not only keeps you healthy, it unities people, it makes you feel better about yourself. It also provides the opportunity to go out and enjoy life for those who used to be stuck at home: seniors, disabled people and women with small children. To fully enjoy your sport do not forget about these basic rules: