Football is one of the most popular sports worldwide, and football fans are from around the globe, including rural and urban areas. Playing football for just 1 hour is much better than wasting time on mobile phones and the internet. It also keeps the mind efficient and fresh. It is not only a fantastic game to play, but it can also provide enormous benefits for health and fitness.
A study in 2015 by the University of Copenhagen found that 12 weeks of football training can increase the amount of oxygen that our body requires by 10 to 15 percent and can reduce up to 50 percent the risk of cardiovascular diseases. Football is highly effective because it utilizes numerous distinct systems within the body. All through the training session or game, a player can use their aerobic and anaerobic energy systems, various muscles and bones across the body, and their minds.
Here’s how football can upgrade fitness.
- Aerobic fitness:
Aerobic exercise supplies cardiovascular conditioning. Aerobic means “with oxygen,” which means the amount of oxygen required by the muscles to burn fuel and move is controlled by breathing. Aerobic exercise helps to improve the risk of heart disease, upgrades lung function, and helps to prevent blood sugar, etc.
Therefore, this type of exercise connects with low-intensity activity, which comes up with walking or jogging in football. In the standard game, a player spends 37 percent of the time jogging and 25 percent walking. According to this, it is sufficient to let us know the advantages of football.
- Anaerobic fitness:
Sometimes, it is pretty challenging for the aerobic system to provide rapid energy to the muscles to keep them functioning when you are involved in high-intensity activities such as sprinting or running.
At the time when you need excess energy, your body turns on its anaerobic energy systems. These can give you a short boost of energy, but it also quickly runs out of time and needs recharged again. It is known as oxygen debt, as your body struggles to replace the oxygen it consumes during that intense period.
About one-third of the football game covers high-intensity running or sprinting, which indicates it provides an excellent anaerobic workout. More anaerobic exercise will lead to greater body capability, assist in running, work harder for a long, and make you fitter in the long run.
- Strength and activity:
As the footballer utilizes his whole body during a game or weekly training session, it supports a great full-body workout for bones and muscles. It can result in significant improvements in a person’s strength and activity.
Taking an example of the upper body, taking a throw has an action on arm and back strength. Jumping for a header improves upper body muscles, as does deny an opponent trying to get the ball from you. Players performing plenty of movements in the game also require muscular core strength. This newfound strength upgrades the core stability while making rapid turns and changing directions overwhelmingly impacts the activity.
As for the lower body, the benefits should be clear. The whole leg experiences a thorough workout when playing football, beginning from the ankle right up through the leg, including calves, quads, hamstrings, and glutes, which upgrade the more you play football. Thus, this is a tremendous advantage of football.
- Body composition:
Like all exercises, football can aid you in losing weight by burning off calories. According to Harvard Health, an individual weighing about 155 pounds (70 kilograms) can burn up to 780 calories during a 90-minute match.
Anaerobic respiration consumes fat in its oxygenation process, while aerobic takes carbohydrates. As football is highly dependent on these two exercises , you can either start losing weight or maintain a healthy weight if you follow a proper diet while playing football. Maintaining a healthy weight is one of the best benefits of football.
The benefits for football are not just about running and kicking; it also requires a lot of thought. Players analyze what is going on the pitch the entire time to decide what should be their next move or what should be their next strategy to tackle any player or something else.
Decisions make all the time, whether to shoot or pass. Try dribbling out or letting the ball get passed off the player. Stand a man up or put in a tackle? So much revolves in your head that you can’t realize it. It determines a good workout for your mind.
Including the social aspect and being a part of the time demands communication and focusing, discussing the best collectively. At the same time, being successful also boosts your confidence and self-esteem.
- Health benefits of playing football:
Football fever is all around the world, and its benefits make it more beautiful. According to a study by the University of Copenhagen, the benefits of football playing are that a regular five-a-side football game against your mates could affect you significantly. It can be very beneficial for your health.
The football benefits include
- We are improving heart health and blood pressure.
- Increase muscle mass and bone strength in inactive individuals.
- Build strength, stamina, and speed.
- Train your brain to improve concentration and collaboration.
- Promote teamwork and boost your confidence.
The combination of running, walking, sprinting, and kicking can bring benefits, including increased stamina and improved cardiovascular health. An advantage of football is that it assists in improving some mental health issues like depression and strength, can result in increased self-reliance and pride, and can reduce anxiety.
Scientists discovered that players had a 30 percent mount in the sex hormone instantly after a football game. And even an hour after they had finished playing. Their testosterone level was still 15 percent higher than average.
- How does yoga help footballers:
Elite athletes will use any means possible to get their bodies fit than their competitors. There is no difference in footballers also. It is a sport with an extremely high injury rate. According to this, staying healthy is more necessary than getting fit in the squad. Avoiding injuries can lengthen the careers of footballers. Yoga is underrated and rarely discussed as a way for footballers to extend their careers. Many football fans consider yoga for only middle-aged women, but it’s been crucial for some elite players who have had amazingly long injury-free careers.
The cause yoga suits footballers because it expands muscles that get neglected by the nature of the sports. Football is asymmetrical, so players utilize each leg for an individual task. they use one portion for kicking the ball while another is planted into the ground repeatedly. It means the hip flexor and quadrilaterals do not engage the planted leg, as the kicking portion is.
If this happens throughout the footballer’s career, it can cause variations in the spine and hips. Some people can’t even realize how great yoga is for training muscles. For a footballer, this can help improve speed, strength, and athletic training.
Related: YOGA – Best Way to Stay Healthy
The most honest spoke on the topic of yoga was Ryan Giggs. Now retired, he played for Manchester United till 40. Most footballers retire in their mid-30s, and in many cases, they experience a rapid decline in their fitness and capabilities in their early 30s.
Giggs played an amazingly 963 games for United and carried the record for most Premier League assists with 162. He retired after post-2013/14 seasons, having broken numerous age and appearance records among competitors.
- Football fitness:
Physical fitness is one of the most vital aspects of soccer performance. A skillful player will go far in the sport, but without fitness, he will not recognize as a complete player. Aerobic endurance fitness is one of soccer players’ most crucial physical fitness attributes. Players need to be able to acquire a high level of intensity through the entire 90-minute game. Another critical fitness factor is anaerobic fitness which means the capability to sprint
- Training fitness:
Regular training is necessary to cover all areas of fitness. Begin with a good plan. The movement should achieve specific goals. One of the football advantages is that it can keep you in shape for a long time.
- Assessing fitness:
Regular fitness assessments are demanded to monitor training improvements and determine which fitness elements need attention. There are several elements of fitness that are essential for success in football. In football, aerobic fitness is the vital factor, and the next is anaerobic fitness (running speed and repeat sprint ability) and agility.
Suggested tests: Below is the suggested battery of fitness tests for football players. Several other acceptable tests are for the physical attribute.
- Body fat: Footballers cannot move freely around the field when their bodies contain excessive fat. Extra weight will lead to an increase in fatigue. The skinfold method can easily measure body fat.
- Flexibility: Flexibility is crucial for mobility and injury prevention. For football players, good hamstrings flexibility is essential for the ball-kicking skill. The seat and reach test could be practical for lower back and hamstring flexibility.
- Strength and power: Perform the vertical leg test to judge the leg power of the players.
- Agility: Changing direction rapidly in football is crucial—the 505 agility test is a simple test that measures the capability to change directions 180 degrees. More complex tests explicitly oriented for soccer, such as the Balsom Run and the Arrowhead Agility, are usually used by the players.
- Speed: Maximum running speed and acceleration are vital factors in football. Performing a sprint test over 40m, with a split time for the first 10 meters, is suitable.
- Repeat sprints: Soccer players must produce short bursts of high-intensity work intermixed with lower-intensity activity. Repeat sprint tests are not only for anaerobic power but also for recovering from short bursts of high-intensity exercise. You can judge the repeat sprints ability with Spring Fatigue Test.
- Aerobic fitness: Aerobic fitness is a crucial element of fitness for football. Players are required to maintain high intensity through the 90-minute game. The shuttle run (beep) test is for testing a football team.
- Playing positions:
The physical demands will deviate for players in distinct playing positions, and the training should display that. The goalkeeper has very particular fitness needs. Fitness training for the goalkeeper should focus on explosive power and flexibility.
Sport plays a vital role in keeping us fit and mentally well. A sports enthusiast will surely be fitter than anyone else. Football is one of the most popular sports in the world, and those addicted to playing football need to be fit to keep fit for the team. Football covers several aspects related to fitness requirements. It is also a great cardiovascular exercise to perform, which keeps the heart healthy and controls the blood sugar and cholesterol in the human body.