Footballers will appreciate any gifts related to the game. For the tactically minded or budding coaches – a tactic board, whiteboard or magnetic with pieces, will do the trick. FIFA 21 is sure to delight the gamers and will keep them occupied, especially while staying at home is the norm.
WARM UP AND COOL DOWN: Several clinical studies have shown that a good warm up program can prevent injuries by 50% or more and enhance performance. The warm-up is to prepare the body for the subsequent activity, and should consist of a combination of stretches, starting with the large muscle groups. Also include dynamic movements e.g. jogging, twisting and gradually increasing the intensity.
Physical inactivity has been identified as the fourth leading risk factor for global mortality and adults who are physically active have a 25% reduced risk of a premature death and up to 50% reduced risk of developing chronic diseases such as heart disease, stroke and Type II diabetes.Lack of physical activity is associated with obesity, breathing problems, infertility, psychological problems and even some cancers.
Good hydration is essential for anyone exercising to maximise performance, reduce risk of injury and improve recovery. Studies have shown that even a 2% decrease in body weight through water loss, (possible by sweating on a hot day in 1 hour), can cause up to a 20% decrease in performance. Calculating how much fluid an individual needs varies and can be measured more accurately by regular assessment of the body weight during exercise and in different environments.
The best way of maintaining a healthier lifestyle and weight is a combination of increasing physical activity and reducing calorie intake. To keep healthy, adults should do a minimum of 30 minutes per day of at least moderate physical activity on 5 or more days per week, whereas children need to do at least an hour a day.
FAIL TO PREPARE, PREPARE TO FAIL, Taking in the right fluid and nutrition is vital to aid performance and reduce fatigue and injuries. There isn’t a magic food which will ensure success. Most of the energy utilised during competition comes from food consumed in the days prior to the event. However the prematch meal is vital for energy stores during long exertion such as a 90 minute football game.