Training and Exercise Notes

Healthy lifestyle
10
Yr.
Ms. D. Cuschieri
Cristiano Ronaldo and training

Cristiano Ronaldo is recognized for being infatuated with his training
routine. There is a particular quote from Sir Alex Ferguson, which
demonstrates this fact perfectly; "There's no fluke about it. I
see Ronaldo practising all the time in training." In addition to the mental
motivation needed, there is definitely another very significant
characteristic that Cristiano Ronaldo owns and that everyone needs to
keep in mind when attempting to get in shape; Discipline. Common quotes
such as No pain, no gain are certainly true, but Cristiano Ronaldo and
other top athletes are well aware of how important it is to set training
routines and follow them without slacking.
Cristiano Ronaldo exercises around 5 times
per week in Real Madrid training camp,
Valdebebas, depending on the games
schedule they have that week. On average,
he trains around 3-4 hours per day and
follows a strict diet plan. In the "Regresso
dos Incrveis 2010" documentary, Ronaldo
also said that he respects a lot his sleeping
hours and that he likes to go to bed early at
night, so he can get up early as well.
3 to 4 hours of daily practice Several
periods of running for state cardio (2530 mins)
High intensity sprinting movements
Technical movements to enhance skills
and ball control
Football tactical exercises to improve
understanding with teammates
1 http://www.ronaldo7.net/extra/training/cristiano-ronaldo-training.html
http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art20048389?pg=2
http://www.shape.com/lifestyle/mind-and-body/13-mental-health-benefitsexercise/page/2
Healthy lifestyle
10
Yr.
Ms. D. Cuschieri
Gym exercises to develop specific

muscles but also his total body strength
The benefits of physical exercise.

No. 1; Controls weight
When you engage in physical activity, you burn calories. The more intense
the activity, the more calories you burn. If you cannot do a solid workout,
get more active throughout the day in simple ways; by taking the stairs
instead of the elevator.
No. 2; Exercise combats health conditions and diseases
No matter what your weight is; being active enhances the good
cholesterol and decreases unhealthy triglycerides. This keeps your blood
flowing effortlessly, which decreases your risk of cardiovascular diseases.
In actual fact, regular physical activity can help you avoid or manage a
wide range of health problems and concerns, including stroke, type 2
diabetes, depression, certain types of cancer, arthritis and falls.
No. 3; Exercise improves mood
A workout at the gym or a quick 30-minute walk can help. Physical activity
encourages a variety of brain chemicals that may leave you feeling
happier and more relaxed. You will also feel better about your appearance
and yourself when you exercise frequently, which can improve your
confidence and perk up your self-esteem.
No. 4; Exercise boosts energy
Regular physical activity can improve your muscle strength and increase
your stamina. Exercise and physical activity delivers oxygen and nutrients
to your tissues and help your cardiovascular system work more efficiently.
When your heart and lungs work more efficiently, you have more energy
to go about your daily chores.
Healthy lifestyle
10
Yr.
Ms. D. Cuschieri
No. 5; Exercise promotes better sleep

Regular physical activity can help you fall asleep quicker and deepen your
sleep. Do not exercise too close to bedtime, or you may be too energized
to fall asleep.
No. 6; Exercise can be fun
Exercise and physical activity can be a fun way to spend some time. It
gives you an opportunity to unwind, enjoy the outdoors or simply engage
in activities that make you happy.
Physical exercise and mental health

1. Reduces stress
One of the most widespread mental benefits of exercise is stress relief.
Working up a sweat can help direct physical and mental stress. Exercise
also boosts concentrations of norepinephrine, a chemical that
can moderate the brains response to stress.
2. Boost happy chemicals
Exercise releases endorphins, which create feelings of happiness and
euphoria. Doctors advise that people suffering from depression or anxiety
pencil in plenty of gym time. In some cases, exercise can be just as helpful
as antidepressant pills in treating depression.
3. Improve self-confidence
On a very basic level, physical fitness can boost self-esteem and improve
Healthy lifestyle
10
Yr.
Ms. D. Cuschieri
positive self-image. Regardless of weight, size, gender, or age, exercise

can elevate a person's perception of his or her attractiveness, that is, selfworth.
4. Prevent cognitive decline
Its unpleasant, but its true; as we get older, our brains get a little hazy.
While exercise and a healthy diet cannot cure Alzheimers, they can help
the brain against cognitive decline that begins after age 45.
5. Alleviate anxiety
The warm chemicals that are released during and after exercise can help
people with anxiety disorders calm down. Hopping on the track or
treadmill for some aerobic exercise can reduce anxiety sensitivity.
6. Boost brainpower
Various studies on mice and men have shown that cardiovascular exercise
can generate new brain cells and improve overall brain performance.
Studies suggest that a tough workout increases levels of a brain-derived
protein (known as BDNF) in the body, thought to help with decision
making, higher thinking, and learning.
7. Sharpen memory
Regular physical activity boosts memory and ability to learn new things.
Getting sweaty increases production of cells responsible for memory and
learning. For this reason, research has linked childrens brain development
with level of physical fitness.
8. Help control addiction.
The brain releases dopamine, the reward chemical in response to any
type of pleasure, be that exercise, drugs, alcohol, or food. Unfortunately,
some people become addicted to dopamine and rely on these substances
that produce it. On the bright side, exercise can help in addiction recovery.
Healthy lifestyle
10
Yr.
Ms. D. Cuschieri
9. Increase relaxation.
For some, a moderate workout can be the equivalent of a sleeping pill,
even for people with insomnia. Moving around five to six hours before
bedtime raises the bodys core temperature. When the body temperature
drops back to normal a few hours later, it signals the body that its time to
sleep.

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Healthy lifestyle

Cristiano Ronaldo and training

Gym exercises to develop specific

The benefits of physical exercise.

No. 5; Exercise promotes better sleep

Physical exercise and mental health

positive self-image. Regardless of weight, size, gender, or age, exercise

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