Footballers are no doubt amongst the fittest sportspersons with the amount of running they do on field. According to a recent report English footballer Wayne Rooney runs an approximate average of 12 kms in every match. Thanks to their rigorous workout routine footballers are able to go through this physical torture in every match. So how do these lads achieve insanely high fitness levels? Here are a few secrets you could follow to emulate your favourite soccer star’s fitness.
Squats are important in building lower limb strength and stability. To perform squats stand with your feet shoulder length apart. Now, go down by bending your knees and arms stretched out horizontally. Keep on going till your thighs are parallel to the ground and hold the position for 2-3 seconds. Return to neutral position and repeat the exercise 8-10 times. To increase the intensity of the workout weights can be added later on.
2. Monitor your heart rate
Monitoring your heart rate is important to determine your fitness levels. Spike your heart rate through high intensity workout for a short span max of 2 mins and then notice the time taken for recovery. Lesser time taken for recovery is a sign of a fit body.
3. Lunges / Walking Lunges
Lunging is a core exercise to develop speed and endurance which will help you get through rigorous workouts. To perform a lunge, stand with your feet shoulder length apart and hands in a neutral position. Now, step forward with your right leg and bend down. Your right thigh and left knee should be parallel to the ground. Return to normal position or continue forward lunging with the other leg. To increase the intensity of the exercise hold weights in your hands when performing it. Perform the exercise for 8-10 times for each leg.
Sleep is in an important contributor in boosting your overall fitness levels. Have planned rest days in your exercise routine and try and catch a complete 8 hour sleep. It is important for brain and muscle recovery.
5. Dumbbell Squats
Dumbbell squats are similar to regular squats with an exception of weights being attached. Follow the squatting process but do not hold the squatting position. Keep on performing the squats until you reach desired number of reps. Increase weight to elevate intensity of the workout.
6. Go old school
Instead of going nuts over the treadmill turn to the trusted old cones or ladders. Working out with the stop and go nature of the cones will improve your agility, motoring ability and overall flexibility. Also indulge in short shuttle runs to improve speed and endurance.
7. Planning is everything
Planning is vital in improving your fitness without any injury scare. Footballers tend to have a good mix of high intensity, low intensity, moderate intensity, strength and power workouts throughout the week. Recovery days should include active recovery sessions which include sports like cycling, badminton or swimming.
The secrets are out so what are waiting for? Incorporate them in your workout
routine and see the difference.