Participating in team sports or having an individual fitness plan has more advantages beyond being the owner of an attractive body. Participating more in sports can be an attainable goal for fathers who might not otherwise have time for fitness training. With a little planning, any busy dad who is dreaming of moving from thought to action can make fitness a part their lifestyle and improve their performance as well.
Like most things in life, timing is everything. Most experts say that exercise in the morning kick-starts the metabolism so the person burns more calories. Another benefit of exercising in the morning is that it allows an individual to develop consistency. Others say that working out later in the day benefits the body as well because body temperature is highest in the afternoon. Late afternoon or evening workouts increases the quality of sleep a person gets after an intense workout. Furthermore, the body operates on the circadian rhythm, which affects blood pressure, body temperature, hormone levels, and heart rate. This rhythm affects each person differently, so determining a time for exercise will only happen after the person develops a routine.
Physical fitness experts say it takes 21 days to develop any type of habit. For three weeks, commit to some form of physical fitness every day, and time those workouts in the morning, the afternoon and the evening. This should give you a good idea of when is the best time for you to work out. Good sleep patterns are also very important because they restore and repair the body. Achieving deep, restorative sleep is more valuable than lying in bed and dozing but not getting quality sleep. Someone who sleeps deeply for six hours might feel better than someone who sleeps for eight hours but awakes in the morning not feeling rested.
Nutrition is also important because food fuels the body. In the past, when Americans were farmers, people ate three big meals each day. Three big meals were important because people used energy to burn calories. Today, humans live very different lives, and eating three meals a day is not the most nutritious way to eat. Nutritionists suggest having four or five small meals a day, eating three larger meals and two snacks. However, a typical man might find five or six meals more appropriate.
Moreover, these meals should be rich in fiber for roughage without depriving the person of protein, carbohydrates and fats. Foods that are low or in the middle of the glycemic index support good nutrition. Logically, eating fewer meals seems like it would translate into a lower caloric intake, but eating one or two big meals a day can kick the body into starvation mode where the body holds onto fat, making it difficult to lose weight.
Committing to exercising, sleeping, and having a good nutritional plan contributes to good sports performance, but choosing a sport that is challenging enough to promote physical fitness is also extremely integral to sports performance. First, choose a sport or an activity that doubles as a hobby. Then, figure out fitness goals, whether it is to condition oneself to play on an intramural team or achieve flexibility for yoga. At the gym, if the goal is to bulk up, focus on building particular muscle groups that require fewer reps with increased weight. Conversely, if the goal is a slimmer physique, more reps should be performed with less weight.
Other tips to optimizing sports performance include:
- Always stretch muscles before engaging in any type of exercise to reduce injury.
- Purchase appropriate sports gear because clothing that does not fit well or does not properly support the body during exercise can contribute to injury. For example, compression workout gear like calf compression sleeves keep the person cool and dry by dilating artery walls to increase blood flow during exercise.
- Take baby steps in working oneself into a challenging routine, especially if it has been years since participating in any type of sport. Going all out can expose a person to injury because the body is not conditioned, and it can lead to mental burnout.
Seventy percent of working out is putting clothes on to exercise. A big part of committing to a plan begins with committing time, even in small amounts, to exercise. Whether exercising with children or training alone to run that marathon, sports performance depends on planning and committing to a fit lifestyle, which includes proper eating, sleeping and exercising.