For many, working out is a daunting task, but for Nicola Muscat, Elaine Genovese and Mark Herrera, it’s a rigorous daily affair. They tell Claire Caruana that while tough at times, their training regime makes them happy while keeping them healthy.

Nicola MuscatNicola Muscat

Nicola Muscat

National swimmer Nicola Muscat trains twice a day on Monday, Tuesday, Thursday and Friday. On Wednesday and Saturday she trains once a day.

“This adds up to about 20 to 22 hours of training a week. Our coach decides how long our sessions are and we also have a different gym programme,” Muscat says.

While she does not get to choose what time she trains – that is her coach’s decision – Muscat prefers training at times when usually most competitions are held. This is usually around 9am.

“It makes it easier for us to perform well on the day of the competition since our bodies get used to swimming fast at that time,” she says.

Swimming competitively – which entails training very hard and following a healthy lifestyle – has made me very happy ever since I was five years old

Muscat explains how it’s always much better having someone train with you. Even if they might not have your pace, training with another person helps with focus and motivation. Muscat says she does not have a strict diet but as a swimmer, she does have a lot of insight on what she should be eating so as to perform at her best.

“During a normal day, consisting of two hard sessions, I consume a high amount of carbohydrates, a good amount of protein, some fats and a lot of water. Every food type is necessary.

“I avoid fast food, excessive sugar and fizzy drinks especially when we have an upcoming competition,” she explains.

Muscat says she has one golden rule and that is to always do things that make her happy.

“Swimming competitively – which entails training very hard and following a healthy lifestyle – has made me very happy ever since I was five years old. It’s the only way I can manage to wake up at 5am every single day.”

Elaine GenoveseElaine Genovese

Elaine Genovese

Tennis player Elaine Genovese trains for two hours a day on court. She also incorporates three hours of off-court training throughout the week. While her studies do sometimes affect this schedule, she says she spends more time on court if a tournament is approaching.

Genovese insists that proper food and rest are beneficial to sustaining the energy level required to train for hours. She adds that personal goals also affect this decision.

“You should set a realistic goal for every session and try and accomplish that.”

Genovese prefers training early morning as it gives her energy and clears her mind for the day.

“Ideally, you train in the morning to activate your metabolism and keep burning calories throughout the day. However, it really depends on what you prefer doing and what time you’re available and most comfortable with,” she says.

As a tennis player, Genovese’s time on the court is mostly spent on her own. Yet she points out that she prefers doing any other training with a partner.

“Tennis is an individual sport so I’m used to being alone. I don’t really mind it because I tend to focus better. But then I prefer doing off-court training at the gym with someone else. It’s much more fun that way,” she adds.

You should set a realistic goal for every session and try and accomplish that

Genovese starts her day with a good breakfast, mainly consisting of oats which release energy slowly throughout the day. Before training sessions, Genovese eats foods that are rich in carbohydrates such as pasta or rice followed by high-protein foods. She snacks on nuts and fruit and avoids sugary and fatty foods.

“I avoid soft drinks and juices because they are full of sugar and also high fatty foods such as cakes or chocolates.”

She says that foods which are high in fats can be substituted with others that have good fats, such as olive oil or avocado.

For Genovese, keeping hydrated and maintaining a well-balanced diet are key to her success.

Genovese trains hard. However, she adds, ultimately her main goal is to have fun.

“Do something you enjoy doing, maybe start a new sport with your friends or sign up for a dance class. It’s the best way to keep healthy.”

Mark Herrera Photo: Wally GaleaMark Herrera Photo: Wally Galea

Mark Herrera

Runner Mark Herrera’s training consists of six weekly sessions, three of which are more intense.

“This doesn’t mean that for anyone to be fit, you need to train this rigorously,” Herrera says. “However, training at least four days a week should do the trick.”

There are various factors to consider when you start running, Herrera says, with age being the most significant.

“There is no age limit to start running long distance events, yet for shorter events like middle distance sprints, the younger you are, the better.

“Another factor to consider is physique: if you’re very muscular, short distances could be for you while a lean person should opt for longer events. However, this is not always a valid rule, as with appropriate training, anyone with fast-twitch muscle fibres can develop into a good sprinter.”

Training for long distance runs can be done at any time of the day. For faster or shorter events, Herrera prefers early afternoons in winter and later afternoon in summer.

As each person has different running abilities, it can sometimes be difficult to train with someone else.

“Sharing a training session with someone is always welcome, yet experience has taught me that you can’t always train with a partner as everyone has their own capabilities. In my case, I’m on my own for most of the training sessions, yet three times a week we meet as a team and have track sessions.”

While maintaining a varied, healthy diet and avoiding smoking and alcohol, Herrera believes sticking to what makes you feel best before a race is also important, even if this is considered ‘unhealthy’.

“If anything, it makes you feel full of energy and it works. However, you need to do it in moderation. Also, if anything is causing you harm, have it checked and avoid it until you find a remedy.”

He insists that anyone wishing to maintain a healthy diet should keep this as varied as possible.

“Eat vegetables: the more colours you have on your plate, the better. Raw is even better. Include fruit in your diet, drink plenty of water, and take the necessary carbs and proteins with any vitamin supplement you may require.”

Herrera’s golden rule is to keep enjoying himself while striving to achieve the utmost.

“We can never rewind the clock. You have to learn to keep motivated in order to keep the momentum going. It’s with continuous training and self-motivation that you improve your fitness.

“If your aim is to start running, start walking first and build the momentum until it’s part of your daily routine. Most importantly, make milestones for yourself.

“Don’t expect to win your first race. Work on it day by day and measure your progress with milestones. The first step is always the hardest.”

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