The amazing athletic performances of the Tokyo 2020 Olympics have been an inspiration. As we watch incredible sportspersons achieve goals and represent for their countries, we can’t help but be inspired to get active and try some sports ourselves!

With the pandemic unfortunately changing the official date, the sometimes named Olympics 2021 hosts a vast range of different sporting events which should help to inspire you to try something different! If you’re thinking of taking on the challenge and training like an Olympian, continue reading for some tips.


Warm up

A good warm up is vital before you start training. Make sure you properly stretch and wakeup your body before engaging in too much exercise. There are plenty of online guides to show proper technique and help you warm up correctly before you start training. Also make sure that the warm up suits your needs; if you’re training for basketball, make sure you work some dynamic stretching like shoulder rotations to allow for full range of motion.


Cardio is key

To get your heartbeat elevated, start with a cardio routine. Running or speed walking uphill are great places to start as they will tone your legs while get your heartbeat in the target heartrate zone.

Hitting your target heartbeat zone will maximise your potential and get the full benefits of the exercise. Here is a guide to help you figure out where to get your heartrate during cardio warmups.

Age Target HR Zone (BPM) Maximum HR (BPM)
20 years
100 - 170
30 years
95 - 162
35 years
93 - 157
40 years
90 - 153
45 years
88 - 149
50 years
85 - 145
55 years
83 - 140
60 years
80 - 136
65 years
78 - 132
70 years
75 - 128

Please note that this is a guide and will vary based on your overall health. We also advise to not push yourself too hard and avoid the Maximum heartrate column.


Know the sport inside out

To know how to succeed, you need to know how not to fail. Knowing the rules of a sport is important to know to make sure you don’t accidentally conduct something illegal in the sport. Olympic athletes live and breathe their event so they know what will win them the gold and what could get them disqualified. Joining a club, taking a look at the theory and history behind the sport, or entering a tournament could be helpful ways to know more about the event.


Develop your skills

Before you begin your training, why not make a note of your resting heart rate, how far you can run, how much weight you can comfortably lift, and after a few weeks you’ll see the evidence of your hard work. As your training development continues and you smash your goals, you’ll notice your form and skills will improve greatly as well. It’s important to keep track of your improvements and see how you can push yourself further. If you feel like you need more help, why not check your local gym for a personal trainer? They can help you reach your goals and offer tips about rest and recovery.


Take care of your mind and body

Your physical and mental wellbeing are important to understand. Here are a few tips to help you take care of yourself outside of exercise:

  • Get plenty of rest, including sleep and taking days off training
  • Stretch after you finished training to help your body cool down and prevent pulled muscles
  • Take care of your mental health by listening to your emotions and taking breaks when needed
  • Stay hydrated and eat well
  • Look after your back! Back injuries can stop you in your tracks, and getting back to training could take some time
  • Create a schedule and try to stick to it. This will give you preparation time and get you into a routine

Training should be about having fun and achieving fitness goals, so if you feel it causes you stress, anxiety, injury, it’s ok to stop and come back to it at another time.


Try something new

The Tokyo 2020 Olympic Games was the first year we saw Skateboarding on the roster. While the sport has been popular since 1970s, experts and celebrities like Tony Hawk made it mainstream in the 1990s. There are 100s of skateparks in the UK, and if you want to find a club to help you perfect your technique, there’s communities and lessons available throughout the UK.


Have fun

Every time you smash a personal goal, make sure to reward yourself with praise and bask in the happiness. Ultimately life is about having fun and not taking things too seriously, so make sure you’re having a great time and not putting too much pressure on yourself. Gold medal men’s synchronised 10m diver Tom Daley was seen knitting during rest moments in the Olympic Stadium, so having a creative outlet is part of the experience!

We hope this helped and inspired you to try something new. See you for the Paris 2024 Olympics!