Ex-olympic Sprinter Ato Boldon's Workout Tips

Women’s Health

Health Home[1]>>Women’s Health[2]>>Health news[3]Written by: Cary Castagna, QMI AgencyJan. 16, 2014Ato Boldon

Retired Trinidadian track star Ato Boldon isnt particularly fond of gyms these days.

To be quite honest, I hate gyms, he says in a candid phone interview from South Florida. But its not the facilities themselves that are the focus of Boldons ire. Rather, its the self-indulgent patrons.

Gyms have become such a haven for posers, he explains. Its like more people are busy taking pictures of themselves working out than actually working out. Its brutal. The four-time Olympic medallist, however, has found a workable solution. I belong to a 24-hour gym around the corner from my house. So I can go at two in the morning when Im guaranteed nobodys gonna be there, he adds with a chuckle.

Boldon, who picked up silver and bronze medals in the 100- and 200-metre dashes respectively at the 2000 Summer Games in Sydney, Australia, now serves as partner and speed trainer with S3 Sports Academy in Miami. When hes not putting NFL hopefuls through their paces, the 40-year-old resident of Miramar, Fla., works as NBC Sports Groups lead track and field television analyst. Hes slated to be at next months Winter Games in Sochi to offer insights and commentary on various events.

Indeed, Boldons a busy guy, which brings up another pet peeve of his: People who tell him theyre too busy to work out. Im like, Youre not busier than I am. And if I can find a way, you can find a way, he says. When Im home, Im on the track just about every day. Boldons track workouts start with the exact same warm-up he used during his career. He walks the turns of the track and strides (not quite sprinting) the straights of the track for eight laps.

So thats two miles, he adds. Most people who join me find that thats enough of a workout. But thats just my warm-up. From there, Boldon will do a combination of sprints, anywhere from 150 to 300 metres, depending on what day it is. (Running) intervals, thats the only way I know how to do it, he notes. Thats the one thing I know my body responds to.

Its an intense workout that lasts between 60 and 90 minutes. When hes travelling, Boldon will hit the gym in his hotel and perform a series of classic exercises that build power and strength in multiple muscle groups, including cleans, squats, deadlifts and snatches.

Ten years after my career, weights are not my focal point, but I understand that they are the best way to burn calories in a workout, he explains. If you want to get strong, you get that bar and you put those weights on and you get on that platform and you move that bar.

Boldon, who earned a bronze medal in the 100m and a silver in the 4x400m relay at the 2001 World Championships in Edmonton, has also been known to hit the soccer pitch on occasion. On a day like today, where all its done is rain, I will pick up that ball, put some air in it and just go out and move for 30 minutes straight with the soccer ball, back and forth, up and down the pitch, he says.

Variety, after all, is among the keys to an effective workout regimen, according to Boldon. I know that a lot of people get stuck in ruts and they feel like they plateau because they do the same thing, he explains. What happens is the body adapts. The bodys like, Oh this. We can do this all day.

Thats why Boldon, a fit 190 pounds at five-foot-nine (15 pounds heavier than in his sprinting heyday), also recommends progressively increasing workout intensity. If youre comfortable with every workout that you do, you probably need to be doing it a little bit more intensely or more of it.

Consistency is crucial, too. My thing is just to move every day, he advises. To me, anything you do on a daily basis that gets your heart rate up is a good thing.

But to those guilty of taking shameless gym selfies, Boldon would appreciate if you just leave your cellphone in your gym bag.


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  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

    1. Reply

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

  2. Reply

    Any Good Workout Tips For Men? I need workout tips that I can use at home and that works.

    1. Reply

      Eat healthy. consume a little more protein (meat) than usual. Work out helps but working out is about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined, result in that figure your looking for. When you work out don’t do the same routine work out everyday. alternate between 3 days and do different things each of the three days. like Monday do crunches, Tuesday sit ups, Wednesday go for a run. then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Eggs, bacon, milk, orange juice. that sort of thing. Just combine eating healthy with work out and you should see results in the first few days.

    • Ben
    • January 18, 2014

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    1. Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Home-Made Pizza

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

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