How to Improve my Sports Performance?

Nutrition, rest or even the mind also have a lot to do with it.If you want to improve your marks and results, you must also take these aspects into account.

What is Sports Performance?

We can define sports performance as the relationship between the marks obtained in sports practice and the amount of resources used to achieve them.꽁머니, if you want to increase your sports performance, you must be able to make the most of your resources.

Sports performance is conditioned by the potential and resources we have, and by the use we make of them, in this way we can see that both material and technical aspects influence.In addition, as we will see below, sports performance can also be measured, something essential to know its evolution.

Factors Influencing Athletic Performance

Elite athletes work with a group of professionals who have the objective of improving their sports performance. Among them there are physical trainers or psychologists.And it is that, although the physical state is fundamental, there are other aspects that also influence, such as psychology.

This that occurs with elite athletes, we can transfer it to all individuals who begin in the sport in an amateur way.In addition, we must also take into account external circumstances, such as a bad environment or bad personal relationships in team sports.

Similarly, a cyclist may see his performance diminished if he trains with a damaged bicycle or a rider if he is in an extremely cold or hot environment.

In short, sports performance is conditioned by multiple factors, such as:

  • Physical ability, which is the main one.
  • Tactical and technical skills.
  • Factors linked to health.
  • Circumstantial factors (weather, state of equipment, music, etc.).
  • Psychological factors (own or external motivation due to the presence or not of the public, etc).

How is athletic performance measured?

There are many ways to measure physical performance. One of the simplest is by measuring heart rate variability (HRV), which we can do ourselves using a heart rate monitor.

But if what we want is a more precise analysis of our sports performance, we can resort to a stress test, which allows us to objectively measure our sports performance and its evolution. Analyzing the following parameters:

  • Maximum heart rate (MHR).
  • Consumption of oxygen or VO2.
  • VO2 max.

Aerobic and anaerobic thresholds (VT1 and VT2)

Maximum heart rate

When we speak of maximum heart rate (MHR) we refer to the maximum rate at which the heart can beat. When it is reached, on very specific occasions, it only lasts for a few seconds. A higher FCM value does not mean that you have a better physical condition. It is important to know that the FCM cannot be modified; what is achieved with training is to maintain values ​​that are close to the maximum for a longer time.

VO2 and VO2 max

With this test you can know your ability to extract oxygen from the air and transport it to the muscles for energy.The VO2 maximum is the maximum oxygen consumption that our body is capable of processing.

This variable is essential for performance in long-term sports such as cycling. It is genetically determined, for this reason there are athletes with a greater innate capacity for cross-country sports.

Aerobic threshold (VT1) and aerobic zone

This parameter indicates the heart rate threshold that we must not exceed in order to be able to exercise for a long time. By working on the aerobic metabolism, we improve our basic resistance and promote the oxidation of fats.

Values ​​below this threshold are called the aerobic zone. Exercising below the aerobic threshold improves our cardiovascular endurance and promotes weight loss.

Anaerobic threshold (VT2) and anaerobic zone

When we leave the aerobic zone past the aerobic threshold, we enter the high intensity or anaerobic zone. Here we cannot stay for long, since we generate lactic acid that affects our performance.

The anaerobic threshold is the point from which the body is not able to neutralize and recycle the lactic acid generated by muscle cells, so it begins to accumulate in our muscles affecting their contraction process, causing fatigue and a decrease in our performance.