Not many guys think that proper cardiovascular conditioning is important in the game of softball. Some believe that all you need is a hot bat (though that helps) and the ability to swing it.
There’s more to the game than just hitting and catching the ball. To become a better athlete, you need to start working on your conditioning. Here’s a simple tip:
Do one hour of cardio per week for every decade they have been alive. So, a 40 yr old would do 4 hrs of cardio per week.
This can be easily done by jogging or spinning on the spin bike in the living room while watching TV. However, don’t just do the bare minimum, make sure you get your heart rate up. Speaking of which, it maybe a good idea to invest in a heart rate monitor. They cost anywhere from $30-$90. This will help you workout within your target heart rate.
If you start this today, and your next big tournament is in 2 weeks, you’ll see quite a difference on how you play. You’ll be faster and have more energy. Your team mates will wonder what you did in order to become as good as you are. Just remember, 1 hour of cardio per every decade you’ve been alive!
Keep in mind, your diet will also dictate on your success. Here’s basic meal plan you can try.
-100 grams of carbohydrates per day. This will give you the energy you need. Try to make the carbs low glycemic/ high in fiber. Do about half your carbs for breakfast, (then depending on when your working out), about 25 grams pre workout and 25 grams post workout. If you are working out in the morning, do 50 grams before for breakfast, then 25 at lunch and 25 for afternoon snack. No carbs after your afternoon snack.
Example: keep it simple: Each bread/ oatmeal/ grain= 25 grams each, Each peice of fruit roughly= 25 grams. Personally, I do 2 grains and 2 fruits per day.
Breakfast- Oatmeal w/ berries and 2 eggs
or muesli ( I make my own with whole oats, little juice, walnuts, apples, raisens- soaked overnight then add strawberries, plain yogurt and sliced almonds) w/ 2 eggs
snack- light string cheese and almonds or laughing cow cheese w/ celery
lunch- salad w/ lean protein ( be careful of the dressing) or 1/2 sandwich and side salad
snack- peice of fruit, cottage cheese w/ tomatoes, nuts, or sliced turkey, etc.
dinner- lean protein, salad, and veggies
Tips:
-Green vegetables are a freebee, you actually burn more digesting them than you are taking in.
-Drink lots of water- half you body weight in ounces (150 lbs= 75 ounces)
-Be careful not to drop you calorie intake too much. Low carb usually equals low calories = weight loss in beginning but quickly plateaus and slows metabolism and low energy.
-Think lean proteins, green vegetables, fruits and high fiber grains in moderation.
