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May 2020

Fitness exercise

WATCH: Virat Kohli tries out ‘180 Landings’ fitness exercise

Indian cricket team captain Virat Kohli takes care of his fitness even in these difficult times. The game of cricket has been suspended for more than two months now following the coronavirus pandemic. As a result, cricketers spend their time at home while in self-quartination. However, that didn’t stop the Indian captain from working hard on his fitness.

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Virat Kohli is a big supporter of fitness. He always emphasizes the importance of fitness in life. In this lockdown too, he strictly follows his fitness routine and tries to exercise in his home gym. The cricketer often shares his training videos on his social media account to motivate others.

Recently Kohli shared a video of him trying “180 landings” exercising for the first time. In the video, Virat can be seen landing on his feet after jumping 180 degrees on the other feet. Even though it was the first time he tried this exercise, he totally succeeded.

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Virat posted his training video on his Twitter account with the caption: “My first shot at 180 landings. Best exercise,

This isn’t the first time Virat has shared his workout video with his fans. A few days ago, he uploaded a video to his Instagram account in which he can be seen lifting heavy weights. The video was highly rated by netizens and Kohli also received praise from his Royal Challengers Bangalore, AB de Villiers teammate.

Virat Kohli comments on Harbhajan Singh’s video

Not only Virat but many other Indian cricketers also sweat in the gym to maintain their physical shape. One of those cricketers is former Indian spinner Harbhajan Singh. Harbhajan Singh recently shared a video of her workout on her Instagram account. However, it was Virat Kohli’s comment on this post that caught the fans.

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Kohli did a hilarious jibe at Harbhajan’s workout video. He notably made the commentary in Punjabi. Kohli’s commentary read, “Well done paji. Kampp rayi building aa magar thodi thodi (the building is shaking a little) ”,


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Physical fitness

How athletes maintain their fitness during a pandemic

By Dana Ryan, PhD, MBA, MA – Director, Sports Performance and Education, Herbalife Nutrition

Sport is arguably one of the most missed forms of entertainment since home care measures were put in place due to the pandemic. As games have been postponed indefinitely, fans are turning to reruns of memorable games – and like the rest of us, the athletes are eager to get back to normal, which means playing for our fans.

Working with professional and elite athletes around the world, I have heard many of the same concerns since sports were canceled or postponed – many struggling to maintain their fitness and nutrition regimes? and feel anxious knowing that once the mandates are up; they are expected to return to the top of their game. Like many of us who are trying to navigate between fitness and health in these uncertain times, there are things we can all do, regardless of your level as an athlete, to maintain our fitness and motivation. If you move your body and exercise, you are an athlete who can benefit from some of these topics as well. Here are some of the things my team and I shared with Herbalife Nutrition Sponsored Athletes to help them maintain physical and mental strength during the pandemic.

Keep your regular routine by prioritizing your meals.

Whether you are an elite athlete or fitness is an important part of your life, the best way to make sure you don’t go wrong is to maintain your routine. This means waking up at the same time each morning, eating breakfast as usual, training, and allowing enough time to recover. Our athletes know that their training doesn’t start with the first weight they gain, but rather with their pre-workout routine: diet. Putting the right nutrition in your body throughout the day is important for maintaining muscle mass and the energy to keep up with your goals. It doesn’t matter whether you are training on the court or in the living room, a good quality sports diet will be essential to stay in good shape. We are creatures of habit and rely on structure and routine, so limitations like staying at home make planning your day much more important.

Pay attention to protein.

Our athletes never separate nutrition from their training. Protein is essential for building and maintaining muscle mass. Protein also provides the building blocks that help us make antibodies to fight infections, which benefits our immune system. With our athletes, especially our American football players, we are focusing on dairy-based proteins, tailoring their nutritional plans to suit their workload. While you might not need as much protein as a 250-pound soccer player training day in and day out for the draft, dairy-based protein is a good option for athletes on the go. because of its two main components: whey and casein. Whey works very quickly to help with immediate recovery, while casein works slower – helping you recover over a longer period of time. Proteins made from dairy products are also considered a “complete” protein. This means that it contains all of the essential amino acids that the body cannot make through food alone. We are finding that more and more athletes are turning to plant-based diets, and while this is not so surprising, given the many benefits that studies have found on health and bodily function, it can be harder to make sure you are getting all of the amino acids. acids. One option to supplement a plant-based diet is to consume soy, one of the very few plant-based proteins that will provide you with these essential amino acids. Otherwise, you’ll need to pair the right combination of plant-based foods with your meals to get the ultimate benefit, like rice and beans, for example.

How much protein should I take?

What we do know is that 20g to 40g of high quality protein after your workout is the perfect place for muscle building and recovery. The amount of protein you eat should also be based on your fitness goals. Additional protein is good for weight gain or weight gain, and to that end, I recommend some of our athletes take a protein shake before bed. However, one of the biggest myths I’ve seen is that “all you need is protein” after a workout because many fear that carbs will cause weight gain. If you are trying to lose or maintain weight, especially since we are not moving as much, cutting out carbohydrates and eating more protein can help, but not during your workout. Your body still needs these carbohydrates for energy. Protein and carbohydrates are the best combination for building muscle during your recovery; they work hand in hand. Consuming them after a workout in a 1: 1 ratio will give the best balance for optimal recovery.

Increase your hydration

Most of the time when we are sitting at home we are not drinking as much water as usual. Being dehydrated can negatively impact your performance as an athlete. And what most people don’t realize is that by the time you’re thirsty, you’re already a little dehydrated, which is why it’s important to stay on top of your fluid intake. It doesn’t take much to impact your performance. Snacking is something that also seems to affect all of us because we are stuck at home. Staying hydrated can also help with this. If you feel hungry more often, drink a glass of water before eating again. Staying hydrated is a very simple habit that can have a huge impact on keeping your body healthy and ready to go once we are back to “normal”.

Train outdoors, if possible

While it can be difficult with lockdown restrictions or not having outside space at home, it’s important to try and get outside in the middle of the day when the sun is optimal. The reason is to make sure that you are getting enough vitamin D. Between 10 a.m. and 2 p.m. the sun is at its peak to convert the rays into vitamin D. Studies have shown that vitamin D affects inflammation, recovery and plays a huge role in supporting athletic performance. immunity, especially for respiratory viruses. Studies have shown that adequate levels of vitamin D are important for mood, which is also important to be aware of as we are inside all day.

Stay mentally connected

Whether we are working with athletes in the United States, Ecuador, Thailand or India, we are used to being surrounded by our teammates to stay motivated. So how do you stay strong during this pandemic? We’ve heard how important it is to invest in a self-care routine so that you can give back to others, and it couldn’t be more true for athletes whose careers and futures are on hold, or for all. those of us who are going through difficult times or want to make a positive impact on others. It is important to stay in touch with your family and friends and to remember who you are staying at home for. Social media can be a huge tool. Online challenges and competitions are also a great reminder that we’re in the same boat, even though we’re stuck at home right now. To relax, many of our athletes take a break from the news to focus on positive content to help them cope with the uncertainty. Plus, turning to meditation to calm the nerves is also a great way to sleep better and continue with your routine the next day. At the end of each quarantine day, whether you’re an elite athlete or a casual athlete training from your living room or backyard, the same rule applies: Maintaining your health and fitness comes down to power. to combine exercise with good quality diet.

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