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How to train like an Olympian, even if you're not going to the Games

How to train like an Olympian, even if you're not going to the Games

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The Olympics are a chance of a lifetime for people who have been training — sometimes their whole lives — for a chance to represent their countries on the pedestal. It's a long road from Regularville, USA, to Brazil — a journey most of us won't complete. But you can still put the best foot forward in your training with help from the sports medicine professionals at Salt Lake Regional Medical Center, the official healthcare provider for Real Salt Lake.

Physical training

Olympians are not made in a day, or even a year. In fact, because the games are every four years, often athletes follow a four– or even eight-year training schedule. In addition to whatever skills are specific to their sports, all Olympic athletes work on their strength, cardio, speed and endurance.

According to Sciencedaily.com cross-training makes all the difference. "Cross-training reduces risks of overtraining and helps avoid injury. It also enhances muscle performance and stimulates the mind so you don't become bored by too much repetition." A swimmer may take up skiing in the winter, or a bobsledder may use tennis to train during the off-season.

Get your head in the game

In their book, "Foundations of Sport and Exercise Psychology Web Study," Robert Weingberg and Daniel Gould recommend that mental training needs to supplement physical training for consistent success, saying "A strong mind may not win an Olympic medal, but a weak mind will lose you one." They also found that thoughts affect behavior. "Consistency of thinking = consistency of behavior."

Fueling your body

Because body shapes and goals differ from athlete to athlete, no one-diet approach will meet every nutritional need. A marathon runner has quite different needs than a weightlifter. In general, athletes need enough of protein to help build muscle — but not too much. They also need plenty of carbohydrates that their bodies will change into a form of sugar called glucose to store in their muscles as glycogen. Fluids like water and electrolyte replacements are also essential. All in all, it's a balancing act.

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Rest and recovery

Livestrong.com says to make recovery a ritual. "The world’s top athletes don’t consider massage, stretching, adequate sleep or post workout nutrition 'optional.' Such activities are part of the fabric of their days and how they approach performance." They recommend the non-Olympians among us make rest a priority as well. "Scheduling recovery in your day makes your health and well-being a priority and can decrease stress levels while reducing aches and pains."

Perseverance

In an interview with Forbes, 1972 Olympian Jim Ochowicz and coach of the 2000 and 2004 USA Olympic men’s professional road racing team said, “People don’t know the process which (athletes) undertake in their individual sports to reach the Olympic level. You get there by sticking it out. There (are) a lot of people that try and give up.”

When you're ready to take your workout to the next level — even if you're not quite ready for the Olympics — Salt Lake Regional Medical Center's Acceleration Program will customize, schedule and provide you with a sport-specific performance enhancement training program.

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