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Proper Post-Workout Nutrition For Improving Muscle Recovery

| Filed under: Exclusives!Q&AFitnessAdviceTennisAnastasia RodionovaNutrition

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FitPerez correspondent and top Australian pro tennis player, Anastasia Rodionovaz, is here to answer any and all tennis training-related questions!

The world-class female player and current Australian No. 1 in doubles also has the help of her trusted personal trainer, Jason Stacy, to give you the BEST advice possible!

This week, a FitPerez reader is curious about proper nutrition after a workout to improve muscle recovery, asking:

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Running Shoes Vs. Tennis Shoes

| Filed under: Q&AFitnessAdviceTennisAnastasia Rodionova

anastasia Rodionova pic

Our newest FitPerez correspondent and top Australian pro tennis player, Anastasia Rodionovaz, is here to answer any and all tennis training-related questions!

The world-class female player and current Australian No. 1 in doubles also has the help of her trusted personal trainer, Jason Stacy, to give you the BEST advice possible!

This week, a FitPerez reader is curious if fitness footwear matters for effective workouts, asking:

Do you wear actual running shoes for your cardio, running and etc. or stick to tennis shoes? Does it even matter?

According to Anastasia & her fitness trainer Jason:

I do wear running shoes for "cardio". For workouts I have running shoes and/or my vibram five fingers. As far as if it matters, I'd say it's best to find a shoe that feels comfortable for you…for workouts I'd prefer a minimalist shoe (flat and low).

With all the conflicting opinions on what type of shoe is best, I'd recommend finding one that feels right. Ensure its not too narrow and If its comfortable and not causing you pain/dysfunction-go for it!!!!

Do U have a question for Anastasia? Write us at Tips@FitPerez.com or go directly to the source! Tweet her @Arodionova or Jason @tomaranu_kokoro and make sure to check out her website!

[Image via AP Images.]

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Exercise That Can Boost Your Tennis Game

| Filed under: Exclusives!Q&AFitnessTennisAnastasia Rodionova

anastasia Rodionova

Our newest FitPerez correspondent and top Australian pro tennis player, Anastasia Rodionova, is here to answer any and all tennis training related questions!

The world-class female player and current Australian No. 1 in doubles also has the help of her trusted personal trainer, Jason Stacy, to give you the BEST advice possible!

This week, a FitPerez reader named Adam wants to boost his tennis skills on the court, while exercising off of the court, asking:

Hi Anastasia,

When I was younger I had no trouble playing three sets of tennis. As I have entered the my 30's I have noticed that I tire a little more easily - especially in the warm weather.

I jog 3 times a week for about 3 miles on each run. I realize that tennis is an anaerobic sport and though my jogging isn't bad for me I feel that it might not be helping my tennis game. Any suggestions?

According to Anastasia & her fitness trainer Jason Stacy:

The jogging is good but you're right, tennis is mostly anaerobic. So I would suggest a few things.

1. Add in some strength training. Some movement based circuits…not so much bodybuilding based. "you can't fire a cannon from a canoe"

2. Add in some sprints/intervals to your non-jogging days OR even better, during your jogs change the pace, distance, terrain. Maybe consider fartlek style runs. They are a great way to improve your tennis fitness.

3. Continually mix things up. Doing the same thing each wk will not only keep you from progressing, it could potentially be like taking steps backwards.

4. Hydration & Food: ensure u are hydrating properly before,during and after. Try drinking a sports drink with approx 5% protein during your tennis. Eat a balanced meal within 30min of training. If pressed for time, consider a quality protein/carb shake straight after, until you can eat.

Proper training is only as good as your recovery!!! Diet or rather the way you fuel your body will play an enormous role!!! A Ferrari is no better than a Kia without the proper fuel!!!!!

Do U have a question for Anastasia? Write us at Tips@FitPerez.com or go directly to the source! Tweet her @Arodionova or Jason @tomaranu_kokoro and make sure to check out her website!

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Muscle Recovery Tips!

| Filed under: FitnessAdviceTennisAnastasia Rodionova

Anastasia Rodionova QA

People want to make sure that they're rebuilding muscle in the most efficient way possible after hard workouts. The question is, though, what's the best way? How do we get that efficiency?

That's exactly what this FitPerezcious reader asked Anastasia Rodionova, a world-class professional female tennis player, and her trusted personal trainer, Jason Stacy:

I've been taking protein powder to improve my muscle recovery and such after workout and tennis matches – what would you recommend after a workout?

According to Anastasia & her fitness trainer Jason Stacy:

The protein powder is not a bad idea. There's a few things here, 1- try drinking a sport drink that contains approx 5% protein during the your matches. This will help your recovery during and after, and between matches. Ensure you ingest your nutrients (protein shake and/or meal) within 30min post workout/match. Look for a protein powder with the least amount of ingredients namely artificial sweeteners, flavors, etc. The less processed, the better!! For a post meal- have a good balance of carbs, fats and protein. Experiment with the balance of each to see what works best for you. An example, chicken is great, broccoli, and pasta with minimal sauce. Can be 25-50% of a typical regular meal serving size.

For more questions tweet Anastasia @arodionova or Jason @tomaranu_kokoro and be sure to visit her website — or send one to us at tips@fitperez.com!

[Image via AP Images.]

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Exercises To Reduce Tennis Elbow

| Filed under: Exclusives!Q&AAdviceTennisAnastasia Rodionova

Anastasia Rodionova

Got a question related to tennis or athletic training? Good!

Our newest FitPerez correspondent and top Australian pro tennis player, Anastasia Rodionova, has got answers!

The world-class female player and current Australian No. 1 in doubles also has the help of her trusted personal trainer, Jason Stacy, to give you the BEST advice possible!

This week, a reader named Mike wants to reduce his risk of tennis elbow, writing:

Hi Anastasia,

What are some specific exercises that can reduce my tendency to get tennis elbow?

According to Anastasia & her fitness trainer Jason Stacy:

There are many factors that can contribute to tennis elbow. I'd be hesitant to give "medical" advise without knowing more info/history. I'd recommend seeing a Physio and if you don't get the results, see another for second opinion.

That being said, here are a few things to consider:

*Your techniques-get a qualified coach or Physio to observe how u hit

*Ensure your rotator cuff and scapula (shoulder blades) are strong&stable-M,T,Y,W's are a great exercise..they can be done with no equipment or with tubing, cables, or dumbbells.

*Grip strength-always very important

*Grip size-your grip could be too big or small

These are just a few things to consider. Hope it helps!!!!

Do U have a question for Anastasia? Tweet her @Arodionova or write us at Tips@FitPerez.com. Want to learn more about the tennis star? Don't forget to check out her website!

[Image via AP Images.]

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