#ASCTrending. Sports Nutrition at Sánchez-Casal
Svetlana Kuznetsova: the body needs sport, this is the best medicine for everything
On the eve of the Kremlin Cup "Championship" met with the eighth racket of the world, the first racket of Russia, two-time winner of the "Grand Slam" in singles and simply charming girl Svetlana Kuznetsova . Due to the athlete's tight training schedule, our interview took place somewhere between a couple of sets of abs and a run on the track. Read more about training, preparing for tournaments, love of boards, dancing and recovering from grueling workouts.
- Svetlana, tell us how you keep fit between tournaments?
- I really like to train, I would train at least every day. But one way or another, so many years of professional sports make themselves felt, after the games my whole body hurts. Therefore, in between competitions, I need to set aside some time for rest and recovery. Fitness helps to keep fit, in Moscow I often attend training at World Class Pavlovo: I work out with a trainer or try something that is very different from my usual workouts, it's very interesting.
- What have you already tried?
- Recently attended the Body Pump group lesson. After this workout, I walked like a penguin (laughs) for three days, because my whole body ached. In general, I try not to experiment so as not to get hurt again. Therefore, in fitness everything is simple: I prefer a boxing lesson or a dance lesson to an exhausting workout.
- What attracts you to dance training?
- I go to hip-hop, dancehall, in general, in principle, for any dances. In the classroom, it can be quite difficult, because I am an athlete and I am used to more mechanical movements, learned over the years. Dance develops freedom and plasticity in my body. After that I feel much better on the court. So dancing is a good additional training for coordination and endurance.
- Do you train every day, even in the off-season?
- Yes, if we talk about my usual day, when there are no difficult workouts, I try to complete an elementary set of exercises: 15-20 minutes on an ellipse, several approaches on a mat, stretching. The main thing for me is a feeling of comfort, I try to listen to my body. I try to accustom myself to yoga, but there is too much static for me.
- Nowadays it is very fashionable to divide your workouts into different days: “leg day”, “hand day”, etc. What approach do you use in the training process?
- I believe that everyone should find their own approach. How you feel, so you need to do, it means that it is right for your body. I have several types of workouts. Of course, of course, this is tennis training. If I get in shape, if I haven't played for a long time, then I start more gently. In addition to training on the court, there are eThe days when I pay attention to physical training: always a day of running and a day in the gym. In general, my tennis schedule is so tight that, for example, a regular warm-up before a workout lasts about 40-45 minutes.
“Tennis players themselves are very hardy. Therefore, the expression "soft fitness" is definitely not suitable for them. Training in this sport is based on functional training - this is the variety of exercises that can be implemented on the basis of a fitness club with additional weights or by working with your own weight. The purpose of such training is to prepare an athlete for a match, to increase endurance and performance. For amateurs and beginners in the gym, functional training is also applicable, it will be a good foundation for improving overall fitness. ”
- What happens at the finish line in preparation for a match?
- Immediately before the competition, the intensity of training certainly decreases, four days before the match you begin to train softer. We come to the competitions 3-4 days in advance, depending on the continent where they are held. Already at the tournament, my trainings last about two or three hours a day - this includes warm-up, and playing on the court, and some functional exercises. And before the games, it all comes down to one and a half hour.
- Tournaments are held all over the world. How do you cope with acclimatization?
- Of course, when we go, for example, to Australia, we try to arrive much earlier than to European competitions due to the change of time zones and climate. I prefer to go and exercise right after the plane. For me, this is the best recovery after a long flight. It seems to me that it is a mistake to go to rest in the room. The body needs sports, this is the best cure for everything.
- Does your diet change somehow before the competition?
- I am always for proper nutrition, for so as not to overeat and overeat. In the evening - a balanced dinner with fish or meat and vegetables. Oatmeal in the morning. And so ... many probably know that tennis players eat a lot of pasta before the match, just to get energy. I also try to drink as much water as possible and include sports drinks in my diet during the match, before and after it.
- How do you recover from intense training?
- I walk to the bathhouse to steam well. But in fact, I even love the hammam much more. My friends and I often get together and go to the spa to relax. Of my favorite places in Moscow, where I often visit, I really like Beauty SPA by World Class Zhukovka, it is always quiet, calm and the atmosphere is conducive to relaxation. When you live in a big city and have such a busy schedule, a lot of meetings, a lot of things to do, the spa is perfect for putting your thoughts in order and recovering.
- You have lived and trained a lot not in Russia. Is the attitude towards sports and a healthy lifestyle different in different countries?
— Everywhere, of course, everything is different. In America, for example, there are a lot of people who are into sports, from all kinds of supplements, pills and special foods. They are all so "on their muscles" there, but it is clear that all this is not natural, and the rest of the population eats hamburgers at McDonald's. In Australia, the locals are very fond of sports in all its forms, in Spain “Paddle” is very popular - this is a kind of tennis on a small court. It is difficult to compare, but I really like it when people are engaged in some kind of physical activity. Plus, I am very pleased to see sports people around, because non-sports people, as a rule, do not come to tennis (smiles) .
- And where is the most comfortable for you to train ?
- Actually, here, in Moscow, it is best for me, but training camps are best suited for work on results, when you go somewhere far away and for you there is only tennis and physical training.
“Today's training session with Svetlana was conditionally divided into three segments: warm-up for speed development, reaction exercises and functional-strength block for to prepare large and medium muscles for a long match. Generally speaking, in training with tennis players, as a rule, the emphasis is on the lower part of the body, on the work of the leg muscles and also on the work of the core muscles. ”
- Not too long ago, you told, that we loved the wakeboard very much. Are there any places you like to ride the most?
- I don't have enough time for my favorite places to appear (smiles) . Last year in November I was with my parents in the Maldives and there was a wakeboard, I gladly diversified my training process with it. I try to be careful, because it is very dangerous for a professional athlete to engage in some other sports, because they develop and clog other muscle groups. Therefore, I rarely ride, but I get great pleasure!
- How do you feel about snowboarding?
- I really like boards in any form. Even when I lived little in St. Petersburg, my mother took me to the hill and I really liked to ride a snowboard there. I remember that I beat off my tailbone, but that did not stop (smiles). In the summer I rode a skateboard, then a longboard appeared, then a longboard on the control panel. I like to try everything, I'm a music lover.
- What sports besides tennis are you interested in watching?
- I love going to the NBA matches in America and watching American football. In Russia, I follow our basketball team. And of course, when, for example, the Olympics are held, it is impossible to be on the sidelines, you watch absolutely everything and feel very worried.