It's always a reason to celebrate World Athletics Day. Not only does it recognize the history and achievements of athletic culture worldwide, but it's also a chance to honor some of our favorite athletes.

Our goal this year is to take a closer look at five popular Indian athletes and how they work out. From cricket to tennis, each individual has their own unique style and spirit for their sport. We will examine how each athlete has shaped the world of athletics in India, as well as their training regimens.

Find out what it takes to become a professional athlete in India by reading on!

Introduction to World Athletics Day

Over 170 countries celebrate World Athletics Day every year to honor athletes who have pushed themselves beyond their limits to achieve greatness. It is a celebration of athletics around the world. But what better way to celebrate World Athletics Day than by taking a look at some of India's most popular athletes and their incredible workout routines?

Since ancient times, Indians have been involved in athletics. From ancient wrestlers like Gama Pehlwan to modern marathon champions like Milkha Singh, India has produced some of the world's best athletes. We will take a look at five of the country's most admired athletes and their workouts that keep them fit and on top of their game on this World Athletics Day.

Workout Routines of Popular Indian Athletes

As you embark on your own exercise journey, these five athletes are sure to inspire you, whether you're an avid runner or new to the sport.

P.V. Sindhu – Badminton Player

She's a powerhouse on the court and her workout routine helps her stay at the top of her game. P.V. Sindhu, the badminton star who won the country's first-ever individual silver medal at the Olympics, comes to mind when discussing popular Indian athletes.

P.V Sindhu’s Workout Routine

Cardio: For cardio, she sometimes alternates between running and swimming twice a week for around 30 minutes each. Usually, she follows a steady-state regimen like running or cycling.

HIIT Exercises:  Additionally, she has been known to add HIIT exercises, like skipping or burpees, to her workouts.

Strength Training: She builds power and endurance through full-body exercises like squats, lunges, and kettlebell swings.

Drills: In addition to shuttle runs and side shuffles, she also includes specific badminton drills in her workouts.

Stretching Exercises:  Besides stretching, Sindhu also performs flexibility exercises before and after each game to loosen up tight muscles, reduce injury risks, and keep her body mobile for badminton shots that require rapid movements.

Despite her dedication to good technique and an effective workout routine, Sindhu continues to dominate badminton courts around the world.

Saina Nehwal – Badminton Player

Saina Nehwal is a household name for Indian badminton fans. This celebrated athlete has been playing the sport since she was 8 years old.

Saina Nehwal’s Workout Routine

In order to maintain her maximum performance levels on the court, Saina combines strength training with endurance training.

Strength Training: Powerlifting, sprints, core strengthening exercises, and circuit training are some of the exercises Saina does to improve her agility and speed around the court.

Yoga: For flexibility, she also practices stretching exercises and yoga.

Plyometrics: Besides plyometrics, Saina performs in-depth drills specifically designed for badminton players. She regularly switches up her drills to incorporate more skill moves.

Meditation: Before hitting the court, she completes her workout regime with meditation techniques to reduce stress levels and improve concentration.

Saina's disciplined approach is evident in her accomplishments - she's won 25 international titles, including 10 Superseries titles, making her the only Indian badminton player (male or female) to do so!

Hima Das – Sprinter

Hema Das, aka the "Dhing Express," is a celebrated sprinter from Assam who won five gold medals in track events in July 2018. She is famous for her specialised sprint training, which combines strength and plyometric exercises.

Hima’s Workout Routine

Running: Every morning, Hima Das runs in the sun for 30 minutes before stretching.

Plyometric Exercises: Next, she performs plyometric exercises such as jump squats and box jumps.

Sprinting: To strengthen her quadriceps and calves, she also does hill sprints and strides.

Speed Drills: In order to improve her acceleration, Hima Das uses speed drills, such as sprints, reverse sprints, and agility drills such as lateral shuffles, to help her cut corners quickly.

Core Exercises: To improve posture and balance, she finishes her training sessions with planks and hollow holds.

As a result of following this training routine, Hima Das has established herself as one of India's top sprinters—an inspiration for aspiring athletes everywhere!

Neeraj Chopra – Javelin Thrower

Neeraj Chopra, India's golden boy, is a world-champion javelin thrower. The 20-year-old's remarkable performances at Asian Games, Commonwealth Games, and World U20 Championships have broken records.

Neeraj Chopra’s Workout Routine

Neeraj's workout routine is intense yet effortless. He wakes up at 5 a.m. and starts exercising immediately.

Running & Sprinting: He begins his workouts with a five-kilometre road run followed by sprints and javelin drills when the weather permits.

Upper Body Workouts: His upper-body workouts include pull-ups, push-ups, and squats, which help him gain strength for throwing.

Stretching: He devotes at least half an hour to stretching daily, which helps him avoid any injuries while throwing.

Weight training: At the end of each day, he does a cool-down session to ease his muscles in preparation for the next session. He also does weight training, which has helped him achieve his personal best scores over the years.

Throughout his performances, Neeraj's dedication and hard work are evident, and India looks forward to seeing many more captivating performances from him in the future.

Mary Kom – Boxer

There is no doubt that Mary Kom is a well-known and highly decorated Indian athlete. She is a boxer, Olympian, five-time World Amateur Boxing champion, and eight-time Indian national boxer. She is the only woman to win medals at all seven World Championships.

In order to stay in shape for her sport, Mary trains six days a week for three hours.

Mary Kom’s Workout Routine

Running: On some days, she runs up to five kilometres in the morning

Core exercises: Her daily routine includes planks, squats, pushups, and crunches

Heavy bag punching: She improves her technique by working out with the heavy bag

Strength Training: By doing squats with weights, she increases the intensity of her workout and improves her strength and speed

Regular sparring fights: By building endurance and focusing through sparring, she prepares for actual competitions

Stretching exercises: During competitions, stretching helps improve flexibility

She is an inspiration for anyone who wants to work hard and achieve success; she works hard each day so she can compete at the highest level when it counts!

Conclusion

The celebration of World Athletics Day is a great way to honor and recognize these popular Indian athletes who have achieved success and recognition around the world. It is inspirational to both aspiring athletes and fitness enthusiasts to see how these athletes approach their daily workout routines.

These athletes are proof that hard work, dedication, and consistency are the keys to success – no matter what field you’re in. We too, can achieve our goals and become successful if we approach it with the right attitude and mindset. Today marks World Athletics Day, so let's celebrate them and follow their example in order to achieve our fitness goals.