Train smarter

The 21st - century has brought a change of attitude towards sports. More women, senior citizens and disabled people have started to participate in sports regularly. There are a number of different reasons as to why this is so, although these reasons may vary for each group of individuals. For women, it is because they can now find more disciplines which appeal to them. Some of these disciplines used to be restricted only to men, but are now also open to women. These include sports such as football, rugby, weightlifting and boxing. On the other hand, the increased popularity of the Paralympic games has also encouraged more disabled people and those with long – term health conditions to be physically active, and to take part in sports competitions. There has also been a growth in the number of senior clubs that offer dancing, yoga, bowling, golf, tennis and many more sports disciplines to retirees.

Despite this positive inclusion, many of these individuals have found themselves being quickly discouraged. 

Although fun has been touted as one of the biggest factors in staying active, it has been found that the extreme fatigue experienced after playing a sport has caused people to abandon it completely. The general symptoms of fatigue usually occur after putting your body through strenuous physical effort, and can include muscular asthenia, cramps, breathlessness or slow physical recovery.

 

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

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Lack of hydration

The body needs plenty of water, before, during and after exercise.

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Unhealthy diet

There is often an imbalance between the amount of energy your body utilizes during physical effort and how much energy is provided to your body through food, drink and health supplements.

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Magnesium deficiency

Magnesium is required for optimal muscle recovery after an intense workout.

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Calcium deficiency

Calcium is essential for healthy brain function.

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Unsuitable hours

It is not recommended to exercise straight after having a meal or very late in the evening.

Zinc and magnesium are two minerals that are essential for your body to produce energy.

A smarter way to exercise would be to boost your energy levels. Berocca is a supplement that has been developed to provide athletes with the nutritional boost required for them to perform better.

Are you thinking about giving up sports because it constantly leaves you tired?

Do you lack motivation because you have not been able to achieve the goals that you've set for yourself? Has your love for sports waned as a result of you suffering from cramps and body aches regularly? Fret no more, Berocca has a few useful recommendations on how to improve your physical and mental well-being, and achieve your sporting goals. Follow these tips to optimise your sports nutrition consumption and improve how you train.

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Quote – Train with others

1. Mental preparation.

For your sports objectives to be met, you would have to first prepare your mind before you engage your body. Staying motivated plays an important role in helping you achieve your goals. Here are a few effective tips for helping you stay motivated.

- Know your strengths and weaknesses
If you push yourself too hard you might quickly get discouraged.

- Choose the right type of sports to play
Your love for a particular type of sport should be the main reason as to why you chose to play it in the first place. If you are not happy, then maybe it is time to consider changing your sports discipline.

- Schedule your training sessions
Planning ahead enables you to always find the time to train. It also allows you to prepare for situations in which things do not go according to plan.

- Train with others
It can awaken your competitive spirit. Having someone to train with can help to boost your motivation when you are feeling down or are ready to give up.

- Practice taking "baby steps"
This old Japanese training method can help you to achieve progressive improvement on a daily basis. The more goals you achieve, the less likely you are to give up.

- Take joy in the simple things
It is good to sometimes enjoy simple activities such as running, swimming or cycling instead of continuously focusing on your progress.

2. Warm up.

Before you start training, it is crucial to warm up and prepare your body for the physical effort it is about to endure.

- Warming up properly before your training session can help you to raise your heart rate, mobilize your joints and contract your muscles.

- It is recommended for you to do between 10 – 30 minutes of warming up.

- A warm-up that is done properly can also help you to avoid body aches, muscle cramps and injuries.

- Including a full-body stretch as part of your warm-up routine can help to prepare your muscles, tendons and ligaments for the training session ahead.

- The more complete your warm-up, the faster and better your muscles will recover after training.

3. Nutrition.

The more physical effort you put your body through, the more energy-boosting foods, drinks and health supplements you would need to provide your body with. Sticking to a nutrition-rich diet can not only help to boost your energy levels, but also help you to prevent injuries and recover from muscle strain. You should also opt to eat foods that are particularly beneficial for restoring energy reserves as part of your pre-game routine. These foods include:

- soft fruits, such as apples and bananas
- raw vegetables, such as carrots, tomatoes, cucumbers and endives
- salads, such as a corn or watercress salad
- starchy foods such as rice, pasta and cereals

As part of a varied and balanced diet, as well as a healthy lifestyle, taking a health supplement such as Berocca can provide your body with an adequate supply of vitamins and minerals which can prevent you from being fatigued easily.

4. Stretching after sports.

Passive stretching plays a crucial role in lengthening the muscles that have been put under strain, apart from also increasing the flexibility of these muscles.

- Longer stretch sessions should be performed after moderately-intense workouts, while shorter stretch routines should be performed after high-intensity workouts.

- It is important for you to stretch slowly.

- Stretching also helps to prevent your body from suffering muscle cramps. To alleviate the pain from a cramp, it is recommended for you to stretch the area of muscle that is experiencing pain and to subsequently consume a drink that is enriched in vitamins and minerals thereafter.

5. Sleep well.

It has been established that there is a strong link between good sleep and improved exercise performance. Sleep can also aid in preventing injuries.

Sports play an important role in society. Not only are sports able to keep you healthy and help you to feel good about yourself, it is also capable of bringing people together as well. It also provides those who are used to being stuck at home - seniors, disabled people and women with small children - with the opportunity to go out and enjoy life. To fully enjoy playing a sport, do not forget to abide by these basic rules:

- exercise before meals, or after your food has digested properly
- hydrate before, during and after sports
- eat an energy-boosting snack after playing a sport
- load up on magnesium-rich foods to avoid muscle cramps
- do not exert your body beyond your physical limitations

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