Out of shape

[socerdoug]

Hey guys i was wondering if someone can give me some tips of getting back into shape... i stoped running and exercising for a while but now im starting again and i was wondering what was the most effective way of becoming fit once again

[southckid10]

run about a mile then increase your mileage every day or w/e..that will help..

[romagol10]

Stairs combined with normal hard running (not jogging) and abdominal workouts (assuming you are planning on getting back into playing shape).

[GreenDay]

Stairs combined with normal hard running (not jogging) and abdominal workouts (assuming you are planning on getting back into playing shape).
Wrong. If you haven't excercised for a while you shouldn't start with "hard running". It's dangerous and can even result in death if you have a bad heart. You should start by light jogging and after about a month of that you can start your "hard running".

[CC05]

Wrong. If you haven't excercised for a while you shouldn't start with "hard running". It's dangerous and can even result in death if you have a bad heart. You should start by light jogging and after about a month of that you can start your "hard running".

I agree. Start with an easy distance (that maybe pushes you a bit but not hard running just yet) and, over time, gradually increase your distance. Also, after every run, as romagol10 said, do an abdominal workout.

[Tony Dellbird]

Sod all the gyms and that get over the field in the freezing cold, run about a mile then do 25 press ups 25 sit ups and do short sprints, then get home have a warm bath. Then Keep doing that everyday and up the reps as you see fit.

[socerdoug]

Ok thanks for the info guys =)

[halfnelson31]

can someone define hard running?

[nvan_football]

Well running slopes or hills is the hard one. It's not recommended if you had a long brake.

[GreenDay]

can someone define hard running?
Running 30 bpm under your max heart rate, light running is running 60 bpm under your max heart rate (recommended for fat burning and aerobic base development)

[nvan_football]

what is bpm?

[GreenDay]

what is bpm?
beats per minute, your heart rate.

[socerdoug]

pause on exercise.... i sprained my ankle today i wont be running for a little =/

[SeriousSoccer34]

pause on exercise.... i sprained my ankle today i wont be running for a little =/

You can do more than just running to get back in shape. Are you looking to get back into playing shape or just improve your overall fitness as a lifestyle?

Push-ups, sit-ups, squats are the best for soccer... once you have a decent aerobic base, simple running is a waste of time. You need to look into more soccer specific stuff (Fartlek / Interval Training, etc).


www.serioussoccer.ca

[Tony Dellbird]

I'd say Interval training would be the easiest to start with, and best way of building on the base you've already made with simple running.

[bungadiri]

You can do more than just running to get back in shape. Are you looking to get back into playing shape or just improve your overall fitness as a lifestyle?

Push-ups, sit-ups, squats are the best for soccer... once you have a decent aerobic base, simple running is a waste of time. You need to look into more soccer specific stuff (Fartlek / Interval Training, etc).


www.serioussoccer.ca
Nice site!

I second the motion on squats being good for soccer. Especially the high repetition, low weight variety (some of the time, at least). However, if you're going to start resistance training make sure it's balanced inasmuch as whenever you exercise one half of a flexor/extensor muscle pair, you should also exercise the other half.. For example, if you do squats you'll develop your quads, your butt, and your lower back mostly (which really helps with overall strength and explosiveness), but you'll risk hamstring injury if you don't also do something that strengthens those muscles too, simply because your quads (leg extensors) will overpower your hamstrings (leg flexors).

[Neo¹]

Like others have already stated, you shoud start running, I suggest Jogging every day or every other day. But I think you should do more stuff on the field with the ball, You increase your flexibility and It dosent really feel like working out. Oh and Stretch before you work out.