Although 36 years old, Ronaldo still possesses a body that young colleagues dream of.
Cristiano Ronaldo has just returned to Manchester United in a deal that has shaken the football world. At 36, CR7 may not be as explosive as he was 10 years ago. However, his determination and absolute seriousness in training have helped Ronaldo score at least 30 goals every season since he turned 30.
Ronaldo’s impressive achievements since he turned 30
Ronaldo’s physical parameters are both scary and admirable: his body fat is only about 7%, 3% lower than the average soccer player. Meanwhile, Ronaldo’s muscle mass accounts for 50% of his body weight, 4% higher than the average soccer player. He jumps 76cm above the ground, higher than the average NBA player – 71cm.
Simply put, when he joined Juventus in 2018, Ronaldo was 33 years old but had the body and strength of a player in his early 20s!
Cristiano Ronaldo’s dream physique
So what is the Portuguese superstar’s secret? It can be divided into three parts: training regimen, diet and sleep schedule.
Workout: Strict, Anywhere, Anytime
Ronaldo trains very hard, that’s for sure. But he also regulates it in a very scientific way. First, Ronaldo has to warm up very carefully to avoid injury. CR7’s exercises are a mix of cardio and weight training. “You should mix up the exercises,” Ronaldo advises. “You need to make sure that all muscle groups are trained. That’s the way to increase both strength and endurance.”
Ronaldo always practices very seriously
CR7’s workouts aren’t limited to the gym either. “You should work out wherever and whenever you can,” Ronaldo continued. “You can do abs in your bedroom when you wake up or before you go to bed. If you do it regularly, you’ll form a habit and it will be easier to work out.”
In addition to training, Ronaldo pays great attention to recovery after training. After each match, Ronaldo always strictly follows the relaxation swimming routine, along with using hot and cold jacuzzis to fully massage his muscles.
Cristiano Ronaldo takes an ice bath after the match
Ronaldo has another secret: ice baths. Reading coach Paul Clement once said that Real Madrid returned from the Champions League very late, at 3am. The players all drove home, but Ronaldo took an ice bath. He even installed a cryotherapy room at home in 2013. The use of ice baths and even more so cryotherapy rooms is to help muscles recover quickly after exercise. The room temperature can drop to below minus 150 degrees Celsius.
Following Ronaldo, Gareth Bale also recovered in cryotherapy chamber
Diet: stay away from sugar, eat lots of protein, green vegetables and drink lots of water
Not only is Ronaldo serious about training, he also has a strict diet. “Good training needs to go hand in hand with a proper diet,” Ronaldo shared. “I eat a lot of protein, fruits and vegetables, and stay away from sugary foods.”
Ronaldo eats very strictly with lots of protein, green vegetables and fruit.
The Portuguese superstar has had his own nutritionist since his time at Real Madrid. He divides his meals into six small meals a day. “I don’t eat like that every day,” CR7 continued. “Sometimes I eat pizza with my son. It’s sad not to eat like that.”
00:00:23
Ronaldo encourages fans to drink water instead of Coca-Cola
Another very important thing is to drink water. Ronaldo emphasizes drinking enough water in training and in life. However, he avoids alcoholic drinks and carbonated drinks.
Different sleep schedule: Not getting enough 8 hours of sleep/day
To maintain high intensity training and competition, Ronaldo also has his own special sleep schedule. He does not sleep continuously for 8 hours a day like normal people. Instead, CR7 sleeps 5 times a day, each sleep lasts 90 minutes. This regimen is explained by the research of Professor Nick Littlehales, an expert in studying the sleep of athletes.
Everything Ronaldo does follows a strict schedule, the result is a perfect body
Not only does he train, eat and rest properly, Ronaldo always finds ways to motivate himself. “You need to learn how to train mentally as well as physically,” CR7 shared. “Be self-disciplined. Always motivate yourself and try to maintain the regimen. For me, there is no easy day, so I have to be strict with myself.”
Discipline and seriousness are the keys to Cristiano Ronaldo maintaining his peak form until the age of 36, the age when most players are preparing to retire. Let’s wait and see how CR7 will contribute when he returns to Manchester United!
