In a sport where fast bowlers are sometimes pushed out of the spotlight once they reach the ‘wrong side’ of 30, Jimmy Anderson is the biggest wicket-taker in Test cricket history and shows no signs of slowing down anytime soon.

So, what is the secret to this longevity in terms of fitness? We take a closer look at his fitness and eating habits in order to highlight some helpful hints for everyone.

Sprinting and jogging

According to a Cricket World report, one of Jimmy’s most frequently used routines is the 23-7. The number 7 refers to the time it takes to sprint 50 metres in seven seconds. The number 23 reflects the time it takes to jog before you can resume your sprint.

Anderson does ten sprints in a row before taking a break. If you’re still not convinced, you can incorporate this workout into your exercise day. The basic rule of thumb is to burn 400 calories per day, so you can use a fitness band or app to check your progress and repeat the programme as many times as necessary to reach your target.

Focus on your back

In an interview with Shortlist, Jimmy stated, “Looking after your back is important for any athlete.”

“One great way to keep it strong is to balance on your bottom with your legs in the air, holding a medicine ball to your side — which you continuously rotate between your right and left side.”

With the inclusion of a medicine ball, he’s referring to a hybrid workout that combines the chair hold and the classic Russian twist. You can begin by doing each exercise separately before attempting to replicate Jimmy’s programme.

According to the Economist, Anderson has a modest gym in his home, complete with a stationary bike and weights. As a result, it’s safe to presume that he performs fundamental compound back workouts like the bent row and deadlift. You can combine these two complex workouts with Jimmy’s medicine ball programme on your weight-lifting day. If you’re doing solitary lifts, you should execute at least four different variants with four repetitions each. Anderson also conducts a lot of other pre-season weight training. He enjoys strength training like power cleans, cleans, and jerks.

Go vegan?

“Jimmy’s a supreme athlete who, despite being 35, still has the body of a 21-year-old. I’m not sure how, though, because he’s got the worst diet of any professional athlete I know,” his former teammate Graeme Swann once had joked.

“When I first started trying to put weight on I read somewhere that [footballer] Paul Scholes once attempted to bulk up by drinking two pints of Guinness (beer) a day. So I went through a short stage of doing that and I’m still fond of the odd Guinness,” Jimmy admitted back in the day.

However, things must have changed because the Manchester native now appears to be in better shape than ever. Veganism was, in fact, one of his possible life choices.

“I actually have chatted it through with my wife actually – she’s not keen,” he told the press some 18 months ago. “I’m open-minded. I’ll give anything a go if it prolongs my career.”

Several well-known athletes, like Formula 1 driver Lewis Hamilton and Indian cricket captain Virat Kohli, have adopted the meat-free, fish-free, and dairy-free lifestyle, citing it as a key factor in their success and longevity.

Plant-based diets are your only source of protein if you avoid dairy and meat. So, if you’re planning to go vegan, make sure to get at least 1 gram of protein per kg of body weight in your daily diet. Incorporate 1 gram of protein per kilo of bodyweight into your regular diet.

A constant challenge to self

After his double-wicket maiden in the first Test of the series in Chennai, which powered the visitors to a wonderful win over the home favorites, England captain Joe Root dubbed Jimmy “the GOAT of English cricket.”

In a post-match press conference, Root observed, “He’s finding ways of constantly challenging himself, and he’s getting better all the time.”

The only person you should compete with, as fitness experts often say, is the person you were yesterday. While having role models is beneficial, you must be honest with yourself about your fitness goals and short-term objectives.

Consistency is key

“Can I reach 700 (Test wickets)? Why not?” Anderson told reporters after hitting the 600-mark. “I don’t see any reason why I can’t be. I’m working hard on my fitness all the time.” He’s set his sights on Muttiah Muralitharan’s all-time record, which he presently holds.

But it is his emphasis on the consistency that I take away from this. Consistency is one of the most critical criteria in remaining fit, according to experts. Daily physical activities that comprise 30 minutes or more each day should be done at least five days per week for persons like you and me. Professionals can start with four and move up to six.

So there you have it. This was Jimmy and his behind-the-scenes work. Experiment with what you enjoy and dismiss what you don’t.

We’ll be back shortly with fitness advice from more athletes. Which athlete would you like us to profile next? Please let us know in the comments section.

Source- Mans World