Four different lifestyle factors are: smoking, alcohol, drugsand diet. There are other factors that like activity levels, sleep or stress. Alcohol – Affectsyour sports performance very much. Becausealcohol is a diuretic, drinking too much of it can lead you to dehydration,because the alcohol makes your kidney produce much more urine than usual.Exercising after drinking alcohol can make dehydration even worse because yousweat as your body temperature rises. You need to be hydrated when you exerciseto maintain the blood flow through your body, which is essential forcirculating/spreading oxygen and nutrients to your muscles.
Drinking canalso increase the potential for unusual heart rhythms. This is a risk which increasesduring exercise up to two days after heavy alcohol consumption. Other impacts ofalcohol such as cancer, heart disease and liver disease, could stop you takingpart in exercise and sport all combined.Smoking – One of themain impacts of smoking on athletic performance is a decrease in lung function.For athletes, this means they decrease a stamina and performance, as musclesthat get inadequate/poor oxygen become fatigued more quickly. Smokers alsousually suffer from shortness of breath more often than non – smokers, becausetheir muscles and heart demand more oxygen than their lungs are able to supply.
This can cause athletes to make poor decisions, perform bad when exercising, oreven become faint or dizzy. Smoking can also reduce the strength of bones and forbidthe body’s ability to repair ligaments, tendons and skin. Another impactsmoking has on athletes is its effect on circulatory health. Smoking causes theblood vessels to constrict and become blocked with plaque, it can also highlyincrease blood pressure.
Constricted blood vessels reduce blood flow to themuscles, limiting the amount of oxygen the muscles receive. Loss of blood flowcan significantly reduce muscular endurance, while the heart itself may alsoget tired more quickly.Stress – Whentalking about stress not all stressis bad for your performance. Stress can affect your performance in differentways. Stress can make you more alert, more motivated to exercise, and be morecompetitive.
In the right amount, stress helps you prepare, focus, andperform as best as you can. But on the other hand, too much stress, or badstress, can cause performance anxiety, which hurts your health overall and doesnot allow you to play relaxed, confident, and focused in competition.Drugs – First off, alldrugs are addictive. You can get depressed from them. If you use any kind ofdrug in sport, you’re not competing fairly. Drugs may lead to serious evenpermanent health problems, kidney problems or even failure, liver damage, enlarged heart, high blood pressure, jointpain and muscle weakness all of which increase the risk of stroke and heart attack.Short term effects can be: increased acne, mood swings or fatigue.
Sleep – Sleep notonly helps your body to recover, but it also a boosts your performance level.When talking about training intensity, athletes getting at least nine hours ofsleep at night are more likely to do higher intensity workouts such as weightlifting, biking, or running. And also, sleep decreases stress, when you wake upfrom good sleep you’ll also have a better performance. But sleep can also havea bad side, if you won’t sleep enough you will be tired, without motivation andit will decrease your physical activity levels. It also affects yourconcentration and reaction, tired athlete is slower to react to things aroundhim, he will also be slower in the field or court. Fatigue affects the body’simmune system, making players/athletes more vulnerable and can get ill any day.
And shorter sleep periods don’t provide the body with sufficient time toregenerate cells and repair from the workouts, trainings or just dailyactivities. Diet – Good nutrition can help boost up yourathletic performance. An active lifestyle and exercise routine, along witheating well, is the best way to stay healthy. Eating a good diet can helpprovide the energy you need to finish a race, or just enjoy a casual sport oractivity. You are more likely to be tired and perform poorly during sports whenyou do not get enough: calories, carbohydrates, fluids, iron, vitamins,minerals and protein. Healthy food also helps to protect us from diseases likeheart attack, diabetes or cancer.
From my point of view, I’ve been eatinghealthy and I feel more energized, concentrated and more confident inmyself.