Sports activities efficiency is known because the idea that refers back to the relationship between the means used to realize our aim and the consequence that’s lastly obtained.
For that reason, many athletes prepare with Vitruve system that enables them to realize higher scores of their respective sports activities or enhance their state of well being. Thus, it has positioned itself as a very correct and great tool for S&C groups and coaches, based mostly on pace coaching.
In in the present day’s article, we provide the 9 keys to enhance your sports activities efficiency with this system. Don’t miss it!
1. Vitamin
Following a wholesome and various weight loss program gives us with the required vitamins for correct sports activities efficiency. Consuming meals excessive in carbohydrates (rice, potato, quinoa…) will enable us to maintain our glycogen deposits full, which can give us higher endurance.
It must be borne in thoughts that an athlete suffers higher oxidative stress, so we must also select nutritionally dense meals, these containing giant quantities of nutritional vitamins, minerals and antioxidants.
Through the competitors, if it’s a lengthy one, we will select to eat fruits akin to bananas or dried fruits which can be straightforward to hold akin to sultanas or dried apricots. Keep away from very fatty meals that make digestion tough, akin to chilly meats.
It’s important to make restoration as a way to proceed coaching and keep away from accidents. After coaching or competitors, we should recuperate with meals excessive in carbohydrates which can be rapidly absorbed and simply digested protein. The portions and kinds will rely upon the game practised and the target pursued.
2. Hydration
There isn’t any level in consuming properly with out correct hydration. Dehydration significantly will increase the chance of harm and reduces sporting efficiency. It is best to all the time hydrate earlier than the beginning of the exercise and, basically, if the length of the exercise is longer than one hour, you must also achieve this in the course of the exercise.
Hydration consists of not solely water, but in addition the replenishment of salts misplaced by way of sweat, primarily sodium. On days with very excessive temperatures, this side is important to keep away from a drop in efficiency and a harmful situation akin to hyponatremia.
3. Adaptation of schedules
We should adapt meal occasions to coaching classes in order that digestion doesn’t intervene with sports activities apply, as it will scale back efficiency. It is best to wait a minimal of three hours after a meal, particularly if it has been heavy or excessive in fats, protein or fibre.
If you want to eat simply earlier than the exercise, it’s higher to eat meals which can be straightforward to digest akin to potatoes, lean meat or fruit.
4. Self-discipline
That is all the time a sophisticated level, however it is strongly recommended to create totally different habits that make it simpler to need to prepare. And, above all, set brief and medium time period targets inside an enormous aim, it’ll permit you to meet expectations and never get discouraged.
5. Positivism
Sport psychology has its personal well-structured and well-defined area. Throughout a season or throughout a contest, doubts will all the time come up as as to whether I’m doing the best factor or whether or not I’ve skilled sufficient. It is very important discover a stability and all the time have a optimistic disposition to realize the challenges.
6. Accidents
Hearken to your physique from the beginning, each when coaching and within the moments and days after. It’s going to permit you to progress logically and, above all, with out ache. As your expertise in sport will increase, it is possible for you to to recognise the totally different states of fatigue and muscle overload. For this, it’s all the time essential to coach with the vbt encoder, seek the advice of a coach or a physiotherapist, who can assess the bodily situation of the person athlete.
Through the use of a vbt sensor like Vitruve’s, you’ll be able to know the right load you should raise day-after-day and the fatigue you might be managing, which reduces considerably the chance of accidents and overtraining.
7. Quick, medium and long run targets
A very powerful half so as to not fall into discouragement and frustration. Concentrate on how far our physique can go in relation to the coaching time. For this it is vitally necessary to set actual targets based mostly in your bodily situation. The goals should problem the person and on the similar time be sensible.
8. Outcomes
It isn’t solely necessary to judge outcomes on the finish of a season, regardless of the sport. Outcomes must be evaluated at the start of the season, in the midst of the season and on the finish of the season. This may enable us to evaluate whether or not the goals that we didn’t set at the start of the season have been met and if not, to evaluate why and to search for options for subsequent 12 months.
Vitruve’s system offers you realtime personalised suggestions throughout your coaching classes, for that reason, you may be acting at your optimum velocity-load. That is one more reason why coaching with an encoder system by way of velocity based mostly coaching can improve your efficiency.
9. Restoration
It’s as necessary to coach as it’s to relaxation and recuperate, as it will enable us to comply with a logical and optimistic development. We should always not affiliate restoration with stopping coaching, as restoration will be achieved in numerous methods, all relying on the coaching we supply out. This small system beforehand talked about permits us to quantify and regulate the specified fatigue. What does it imply? It implies that the system tells us the minimal efficiency essential that we will train as a way to proceed bettering.
