Free Badminton Queen of India Saina Nehwal by Renu Saran Page B

fruits, few vitamins and calcium substitutes and lots of milk and curd.
    Though she was born into a vegetarian home, once she embarked on her chosen career, the girl started eating meat. She knew that she was going out of the family tradition and does not regret it. She feels that players need a lot of strength and the only way to get it is through eating meat. Hence, Sain now eats a lot of chicken and believes it has helped her to gain strength. Saina has also given up junk food.
    Saina needs to maintain a high level of fitness while training for badminton. She would like to give her fitness level and training skills credit to her coaches and physiotherapists who know how to make her work that extra bit.
    She religiously follows the tips and suggestions put forward by her coaches. And that’s what keeps her going.
    Injuries are a part of a sports person’s life. Right from Sachin Tendulkar to Steffi Graph and Sania Mirza, everyone has had it. But Saina Nehwal considers herself lucky. In case of this skilled badminton champion, injuries haven’t been a very vital part of her career as yet.
    What is the secret?
    According to Saina, the secret lies in her strong and fit genes. Both her parents have been former state badminton champions of Haryana and have always believed in leading a fit and healthy life. Her basics have always been good and she has had professional coaches training from a young age. Also, she play only singles which helps a lot, according to the world champion.
    Typically, her weekly routine includes 2-4 sessions of strength training, 3-6 sessions of endurance and 6-8 sessions of agility and moderate running as part of endurance training. As part of her strength training routine she does dumbbell pullovers, rowing exercises, military press for shoulders, heel raises for calf muscles and lat pull downs, amongst others. Her agility training is a customised routine including speedy bursts of running along with lunges, ab crunches, etc.
    Saina think that there’s no life without fitness. Her take on exercising and maintaining fitness is that regardless of one’s age, it is crucial to exercise. It is vital for each and every individual to exercise for at least 30 minutes in a day. It will keep one fresh through the day and also gives one the strength to fight off illnesses. Another tip is to follow a disciplined lifestyle. Discipline is extremely necessary to incorporate into life especially if the priority is to lead a fit and healthy life.
    A secret that has always kept Saina going is discipline. She follows discipline religiously. Unlike other teenagers, Saina doesn’t get to sleep in, watch movies or hang out with friends. Her daily routine (without fail) includes getting up at 6 am everyday, 6 times a week and practices. Much of her success has come from just great discipline. Discipline is something most people lack in their diets and exercise routines. For instance, most people know eating a certain thing is bad for them but they would still eat it, and the same goes for exercise. Discipline is necessary to incorporate into life especially to stay fit.
    Saina is a world-class athelete. And maintaining an injury free career is an amazing achievement a player of her genre can make. Her dedication to game is what the world sees. But there is a lot more the player has to indulge in. Be it maintaining a steady diet, excellent stamina, fitness or high energy level, Saina has done it all. She knows what’s required and expected from her and works accordingly.
    The dedicated girl understands that the entire country has high hopes from her. She would never let her fans and country down.

What Makes Saina Nehwal
Super Saina and a Winner?
    Saina Nehwal, one of the Top 5 badminton players of the world today and winner of the Khel Ratna Award, the country’s highest sporting honour is an icon for youth.
    So, what is it that makes Saina Nehwal a super success? What are Saina Nehwal’s secrets of success? What