Cristiano Ronaldo, the 41-year-old football star, has revealed the secrets behind his remarkable fitness, claiming his biological age is 28. In a recent appearance on the WHOOP podcast, he emphasised discipline and consistency as the cornerstones of his enduring success. His routine includes a strict sleep schedule, high daily step counts, and a balanced approach to training and recovery.
Ronaldo stated that he goes to bed around 11pm or midnight and wakes up at 8:30am or 8:45am, ensuring an average of seven and a quarter hours of sleep. He also averages 17,000 steps a day, far exceeding the standard 10,000-step recommendation. This high level of non-exercise activity thermogenesis (NEAT) is key to his fitness.
Experts have weighed in on Ronaldo's methods. Dr Alberto Ortegón, a PhD in Exercise Science, noted that while there is no strict rule requiring two hours of rest for every two hours of training, Ronaldo's philosophy highlights the importance of recovery. Tamara Martín, a biotechnologist, explained that biological age can differ from chronological age by up to 15 years in elite athletes, with muscle quality being a major factor.
Ronaldo also relies on recovery technologies such as compression therapy, cold showers, cryotherapy, and ice baths. He allows himself occasional treats like a burger without guilt, viewing them as part of a sustainable lifestyle. His ultimate advice: 'Look after yourself without obsessing about it. The most important thing of all is consistency.'
