Often hailed as the “G.O.A.T” (greatest of all-time) player of the Al Nassr club and the Portugal national football team, Cristiano Ronaldo is one of the most successful football players in the world, with numerous spine-chilling and prestigious records under his name. Throughout his undefeated professional football career so far, Ronaldo has earned numerous individual accolades, including five Ballon d’Or awards, a record three UEFA Men’s Player of the Year Awards, four European Golden Shoes, and was also named five times the world’s best player by FIFA.
Well, in order to be the finest football player of a generation and to maintain the top-notch game undoubtedly call for supreme fitness and unwavering discipline. Have you ever wondered about the training regime and everyday healthy habits followed by the football stalwart Cristiano Ronaldo? Well, let’s find out.
In this article we will take a look at the training regime and five healthy habits that Cristiano Ronaldo strictly follows on a daily basis in order to be in his beast mode.
Stay Fit: Get Inspired by Cristiano Ronaldo’s 5 Everyday Habits
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Ronaldo’s Hardcore Workout Routine
From home workouts to high-intensity drills, Cristiano Ronaldo’s workout regime is as dynamic and power-packed as his performance on the field. Ronaldo kicks off his workout routine with a warm-up session of 15–20 minutes that generally includes cycling and various stretching variants like leg swings, lunges and arm circles.
Next up, the Al Nassr star, Cristiano Ronaldo, takes up the strength training workout for the upper body, which includes push-ups(3-4 sets of 20 reps), bench presses (3-4 sets of 8–10 reps), pull-ups (3 sets of 8-10 reps), bicep curls (3 sets of 10-12 reps) and tricep dips (3 sets of 10 reps). After a brief break, Ronaldo trains his lower body with a set of hardcore exercises, including squats (3-4 sets of 10 reps), dead-lifts (3-4 sets of 10 reps), leg press (2-3 sets of 10 reps) and calf raises (3 sets of 20 reps).
If you’re wondering if that’s all we have in Cristiano Ronaldo’s training regime, you’re mistaken. Ronaldo never misses out on core and abs workouts. In one of his interviews, Ronaldo suggested a few exercises that changed the entire game for him. Over the years, Ronaldo has added a few hardcore exercises, including planks, Russian twists, hanging leg raises and bicycle crunches to his daily workout routine.
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Ronaldo’s “Six Meals A Day” Rule
As they say, there’s no substitute for a healthy and balanced meal. Cristiano Ronaldo’s diet plan is a mix of a lot of protein, high abstinence from sugar, whole grains, fruits, lots of vegetables and carbs. Additionally, instead of eating in large proportions, Ronaldo eats in small chunks all day long, as he believes that it’s absolutely necessary to fuel the body regularly with healthy and right food.
As per reports, Ronaldo eats six meals a day in order to make sure that he remains energetic while training in the gym, as well as once he hits the football field for his draining drills.
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Ronaldo’s “Five Naps A Day” Rule
Well, it might sound a bit too surprising, but Cristiano Ronaldo prefers to take five small naps daily in order to calm his body after hardcore training sessions and drills on the field. Since it’s a scientifically proven fact that sleep aids muscular recovery to a great extent, Ronaldo has structured his sleep routine in a manner that provides him enough space to rest and provides enough time for muscle recovery to avoid any over-exertion.
As per reports, Cristiano Ronaldo follows a polyphasic sleep cycle which consists of 5 cycles of napping for 90 minutes each, which aids him in maintaining high energy levels for multiple daily training sessions and intense workouts.
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Ronaldo’s Hydration Routine
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The majority of athletes in the world believe that there’s no substitute for water in order to keep themselves hydrated throughout the day and Cristiano Ronaldo is no exception. According to the reports, Ronaldo consumes about 100-135 oz (3-4 litres) of water on a daily basis. Additionally, this amount further increases on his match days and in the days of hardcore workout sessions and football drills.
As mentioned earlier, Ronalso strictly follows abstinence from sugar and avoids sugary drinks and alcohol at all costs. This also brings us to an infamous UEFA Euro 2020 press conference when Ronaldo pushed off the Coca-Cola bottle placed on the table and emphasized drinking agua (water).
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Ronaldo’s Mind Relaxation Techniques
Well, being a top-notch football player requires as much mental strength as physical fitness and the Portugal football stalwart Cristiano Ronaldo is evidently the game of mental relaxation with a couple of techniques that he follows on a regular basis.
As per reports, over the years, Cristiano Ronaldo has added various mind-relaxation exercises, including deep-breathing, Stress Inoculation Therapy (SIT) and meditation to keep himself calm and poised in overwhelming as well as high-pressure situations.
