The belief that 8 hours of sleep is ideal for everyone is shared by many and heavily promoted by the media. While it is healthy to set benchmarks, this is a guideline and not a goal to be achieved as each body functions differently. By finding your own sleep pattern without worrying about social norms, you will be fitter and more rested: your sports performance will be better for it!
Fresh fruit and vegetable juices are quick to prepare. They are hydrating and provide minerals and vitamins with antioxidant properties. As a supplement to a balanced diet, they help boost fibre and other healthy nutrients. There are many ways to adapt the recipes to suit your mood and your goals!
Despite popular belief, it is perfectly possible to train at a high level if you are a vegetarian, and more and more athletes are adapting their diets to become vegan. To make the transition successfully while still training, it is necessary to know exactly what energy the body needs on a daily basis and how to vary your meals.
Internationally renowned athletes, fitness coaches or passionate self-taught athletes, sports influencers broadcast a variety of content ranging from training sessions targeted to a specific problem to personal development advice and nutrition tips. Their YouTube channels or their Instagram and Twitter accounts bring together communities of athletes ready to find inspiration, share dreams about their performances or take up challenges! This social aspect of fitness can be found in the iFit® connected coaching solution.
A real antidote to the baby blues, your post-pregnancy fitness programme can be started a few weeks after giving birth, as soon as you have the authorisation of your doctor or midwife. In the meantime, rest and adopt adapted postures to help you recover. Once you’re ready, do gentle exercises, such as postnatal yoga. An application such as iFit® Coach will help you achieve your goal and stay motivated!
Which goal to choose for a new sporting year full of challenges Testing a new sport or choosing a goal that is a little more ambitious than usual allows you to break your routine and regain motivation. While being sure to stay realistic and make fun a priority, feel free to recalibrate your goals to energize yourself and start the new year full of energy!
The first aid kit of a sportsperson must be adequate for the main situations that will be encountered in training as well as in competitions. Ideally, it will contain dressings, bandages, sterile pads, physiological saline solution, an antiseptic and an anti-inflammatory gel, as well as basic tools, such as small scissors and tweezers. A cold pack can also be very useful in cases of muscle pain or shock.
Aromatherapy plays an important role in sports: Many essential oils have anti-inflammatory, relaxing or analgesic properties. Some stimulate blood circulation and even boost self-confidence. When applied in massage, diluted in vegetable oil or cream, and used sparingly due to their high concentration of active ingredients, these oils promote muscle relaxation, help eliminate toxins and reduce pain in muscles, tendons and joints.
Before starting or resuming training, make sure that the sport is not inadvisable according to your doctor. Pay particular attention to the warm-up and stretching phase and choose a suitable activity, such as swimming or cycling. An exercise bike is ideal for gentle ankle strengthening at home.
To get started with road biking, equip yourself with a high-performance bicycle and accessories. Study the routes carefully beforehand and go out in the daytime at first. Adjust your bike to your size to be comfortable. Start with short trips and do cardio and weight training at the same time to make rapid progress.
To strengthen your knees and gain better stability, do exercises that engage the muscles around the joint. Furthermore, take care when you warm up and do not neglect stretching either. At the same time, determine the origin of any pain and do not place an injured knee under stress. Good hydration and a balanced diet also help to maintain healthy knees.
To build muscle and meet your health goals during the holidays, take inspiration from a bulking diet: Give priority to proteins, eat more small meals during the day, limit alcoholic drinks and stay well hydrated. At home or at a friend’s house, following these principles will allow you to enjoy the holidays without feeling guilty, even if you’re a little out of shape.