MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Ronaldo's Pre-Game Ritual Involves Staring At Himself In The Mirror... Naked

Ronaldo's Pre-Game Ritual Involves Staring At Himself In The Mirror... Naked

Cristiano Ronaldo Hit With A Suspended Prison Sentence

Cristiano Ronaldo Hit With A Suspended Prison Sentence

Football Legend Ronaldo Drops His World Cup Picks

Football Legend Ronaldo Drops His World Cup Picks

Barcelona Star Lionel Messi Had To Overhaul His Diet To Become The GOAT

Barcelona Star Lionel Messi Had To Overhaul His Diet To Become The GOAT

{headline}

{headline}

Tim Cahill: “The Best Piece Of Advice My Dad Gave Me? 'You Can't Live In A Car'."

Tim Cahill: “The Best Piece Of Advice My Dad Gave Me? 'You Can't Live In A Car'."

David Beckham’s Diet Plays A Key Role In His Asthma Management

David Beckham’s Diet Plays A Key Role In His Asthma Management

You're More Likely To Pick Up During The World Cup

You're More Likely To Pick Up During The World Cup

{headline}

{headline}

Mexican World Cup Fans Cheer So Hard, They Actually Caused An Earthquake

Mexican World Cup Fans Cheer So Hard, They Actually Caused An Earthquake

Adidas Calls In The Big Guns Ahead Of The FIFA World Cup

Adidas Calls In The Big Guns Ahead Of The FIFA World Cup

Sport's Top 10 Highest-Earning Athletes Revealed

Sport's Top 10 Highest-Earning Athletes Revealed

15 Minutes To A Swimmer's Body

15 Minutes To A Swimmer's Body

David Beckham On Staying Fit, Style, And The Last Time He Cried

David Beckham On Staying Fit, Style, And The Last Time He Cried

"I've Just Signed For A Football Team": Usain Bolt Teases New Career

"I've Just Signed For A Football Team": Usain Bolt Teases New Career

Triathalon Tips – Smash Your Swim In 6 Steps

Triathalon Tips – Smash Your Swim In 6 Steps

  1. Home
  2. Fitness

The Secret Behind Cristiano Ronaldo's Incredible Rig

His go-to workout has surprisingly little to do with soccer, and is perfect for your goals - by Scott Henderson
  • 17 Apr 2018
The Secret Behind Cristiano Ronaldo's Incredible Rig
Instagram/cr7limitless

At 33 years of age, Cristiano Ronaldo is still at the peak of fitness. Love him or hate him, there’s no denying that the man knows how to take care of himself, and his performance on the pitch is testament to his dedication and training.

Sure, being worth upwards of $400million provides the Real Madrid forward with opportunities and access to health and fitness experts that most of us can only dream of, but the secret behind his physique is surprisingly simple.

While there were rumours abound that his six pack was formed by 5000 sit ups per day, Spanish newspaper Marca quoted Ronaldo as laughing at that idea, recognizing how physically exhausted he’d be should that be true.

cristiano View Profile
782.5k likes - View Post on Instagram
⚽️👀

Instead, Ronaldo hits the pool regularly and engages in hydrotherapy, according to the Daily Mail. Cristiano reportedly swims at home, following games or with his son Cristiano Jnr, before working on hot-cold contrast hydrotherapy.

The theory behind contrast water therapy is that the hot baths promote blood flow through the body, called vasodilation, and to the limbs, while the cold water then vasoconstricts the blood vessels, sending blood back to the core. Athletes promote muscle regeneration through blood flow using the contrast process.

cristiano View Profile
4.2m likes - View Post on Instagram
Just relax and enjoy the view🏡👌

Given Ronaldo’s skills and fitness on land, it’s surprising that his engine is built in the water. However the benefits of a swimming and hydrotherapy are extremely transferable across sports, and go a long way to explaining Ronaldo’s excellent bill of injury free good health. The low impact, cardiovascular full body workout builds lean muscle, increase aerobic capacity, and if you’re lucky enough to have easy access to a pool, can be done at any time.

Swim To Win

Give the below workout a try before winter enters full swing, and start swimming your way into football superstar shape. 

400 metre warm up, mixing up your strokes 

10 x 50 metres with 30 seconds rest between each effort at 75% effort

4 x laps of breath work, breathing every 3 strokes, then 5, then 7, then 9. Repeat this pattern for the 4 laps 

5 sets:
1 x lap sprint
3 x laps recovery directly following the sprint

Cool down with 100m, alternating laps with backstroke and freestyle

  • News
  • Fitness
  • Cardio Workouts
  • Full Body Workouts
  • Swimming
  • Celebrity
  • Sport
Scott Henderson
Scott Henderson
Scott is the Editor of Men's Health Australia, where he oversees all editorial content of the country's largest men’s magazine. As a fitness addict, adventure sport lover, and passionate story-teller, Henderson is committed to living the Men’s Health brand.

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Ronaldo's Pre-Game Ritual Involves Staring At Himself In The Mirror... Naked

Ronaldo's Pre-Game Ritual Involves Staring At Himself In The Mirror... Naked

Cristiano Ronaldo Hit With A Suspended Prison Sentence

Cristiano Ronaldo Hit With A Suspended Prison Sentence

Football Legend Ronaldo Drops His World Cup Picks

Football Legend Ronaldo Drops His World Cup Picks

Barcelona Star Lionel Messi Had To Overhaul His Diet To Become The GOAT

Barcelona Star Lionel Messi Had To Overhaul His Diet To Become The GOAT

{headline}

{headline}

Tim Cahill: “The Best Piece Of Advice My Dad Gave Me? 'You Can't Live In A Car'."

Tim Cahill: “The Best Piece Of Advice My Dad Gave Me? 'You Can't Live In A Car'."

David Beckham’s Diet Plays A Key Role In His Asthma Management

David Beckham’s Diet Plays A Key Role In His Asthma Management

You're More Likely To Pick Up During The World Cup

You're More Likely To Pick Up During The World Cup

{headline}

{headline}

Mexican World Cup Fans Cheer So Hard, They Actually Caused An Earthquake

Mexican World Cup Fans Cheer So Hard, They Actually Caused An Earthquake

Adidas Calls In The Big Guns Ahead Of The FIFA World Cup

Adidas Calls In The Big Guns Ahead Of The FIFA World Cup

Sport's Top 10 Highest-Earning Athletes Revealed

Sport's Top 10 Highest-Earning Athletes Revealed

15 Minutes To A Swimmer's Body

15 Minutes To A Swimmer's Body

David Beckham On Staying Fit, Style, And The Last Time He Cried

David Beckham On Staying Fit, Style, And The Last Time He Cried

"I've Just Signed For A Football Team": Usain Bolt Teases New Career

"I've Just Signed For A Football Team": Usain Bolt Teases New Career

Triathalon Tips – Smash Your Swim In 6 Steps

Triathalon Tips – Smash Your Swim In 6 Steps

MensHealth
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now