'Polyphasic Sleep': Five 90-Minute Sessions a Day
Sauna and Ice Baths: An Extreme Recovery Routine
Function Over Flavor: Strict Six-Meal-a-Day Diet
Cristiano Ronaldo (40, Al Nassr) is drawing attention as the secret behind his ability to maintain peak physical condition at the age of 40-comparable to his prime in his twenties-has been revealed.
On December 19, Ronaldo posted a photo on his social media, clearly showing his defined abs and captivating fans around the world. According to analyses by foreign media outlets such as the Daily Mail in the UK, Ronaldo's body fat percentage is reported to be around 7%. This is even lower than the average body fat percentage (8-12%) of top-tier players in the English Premier League (EPL), where activity levels are at their highest. Experts have commented, "Considering he is 40 years old, this essentially exceeds the biological limits for humans."
Cristiano Ronaldo posted a photo on his Instagram clearly showing his toned abs. Photo by Cristiano Ronaldo Instagram
The most distinctive factor supporting Ronaldo's ironclad physique is his use of polyphasic sleep. Instead of the typical 7-8 hours of continuous sleep, he is known to adhere to a routine of five 90-minute naps throughout the day. Polyphasic sleep is similar to the sleeping patterns of infants, characterized by quickly entering deep sleep (REM and non-REM cycles) in each session to maximize recovery efficiency.
Sleep scientists explain, "Ninety minutes corresponds to one basic human sleep cycle, and repeating this cycle can be advantageous for muscle recovery and central nervous system stability." However, they also caution, "For the average person, this approach can actually lead to sleep deprivation and disruption of circadian rhythms, so rigorous management and a highly personalized approach are required."
In addition to sleep, Ronaldo is also meticulous about recovery management. During early morning hours, he combines sauna sessions with ice baths (cold therapy) to immediately address muscle inflammation and fatigue. Immersing the body in cold water causes blood vessels to constrict and dilate repeatedly, which promotes blood circulation and helps accelerate recovery after intense training.
Furthermore, beyond team training, Ronaldo reportedly spends an average of four hours a day on personal training. He strengthens his power, endurance, and flexibility through high-intensity sprints, weight training, Pilates, and swimming. In particular, he is known to dedicate significant time to core and lower body stability exercises to prevent injuries and maintain balance.
His diet management is also thorough. Ronaldo maintains stable blood sugar and metabolic rates by eating six small meals a day. His high-protein diet centers around chicken breast, fish, and eggs, accompanied by avocados, salads, and olive oil. Portuguese national teammates have praised his self-discipline, noting that even his favorite scrambled eggs or cod dishes are only allowed within a strictly calculated diet. Sports science experts have evaluated Ronaldo’s case as "the result of combining genetic talent with data-driven management and extreme self-control," adding, "It is a symbolic example of how far the limits of the human body can be extended."
© The Asia Business Daily(www.asiae.co.kr). All rights reserved.
