For the aspiring gym buff, it’s easy to get caught up in the world of free weights, bench presses and chin-ups. And in the quest to build a body of steel, it’s sometimes just as easy to forget that aerobic activity is just as important to keep your body fit.
Luckily for you, aerobics doesn’t have to be limited to an hour on the treadmill (although that’s still a healthy option). There are a whole host of other ways to keep your body primed for action, not the least of which are team sports. Playing on a team is not only a great motivator – it’s also a simple way to mix-up your fitness routine.
Soccer is a sport that’s gaining in popularity in North America, although nowhere near the popularity reached in the United Kingdom, where the sport is known as "football". For those of you who aren’t familiar with the rules of the game, soccer is a sport in which two teams, both containing 11 players, try to kick a ball across the opposing team’s goal line.
While the specific amount of exercise you should be getting per week varies from expert to expert, the range is usually anywhere from 20 minutes to an hour, 3 to 5 times a week. However, most soccer games will run longer than 20 minutes, which makes it even easier for you to get the physical activity your body requires.
Why you should play – Because of the game’s fast pace, soccer is a sport that can do wonders to boost your metabolism. It’s a simple but true rule of physical fitness – your body continues to burn calories for a period of time even after the physical activity has concluded, and by increasing your muscle mass, your body will be able to burn even more fat off the field. The extensive range of motion required of a good soccer player means that you can also increase your flexibility, and the speed required to respond to different maneuvers means your agility should also improve.
And if you’re looking to improve your physical strength beyond exercising at the local gym, soccer should be your sport of choice. All the technical skills required to maneuver and pass the ball, never mind kick it, help to sculpt and tone the muscles in your legs.
Finally, one of the best benefits of playing soccer is that it’s a team sport, which means that on days when your energy is running low, you’ll have your teammates to cheer you on. Knowing that someone is relying on you to play in a game can also be a good motivator on those lazy days.
What you need – To take part in amateur soccer, the only equipment you need is a soccer ball, available in most sporting-goods stories, along with a few staples of most sports - a good pair of athletic shoes and clothing that breathes easily and allows you to move comfortably. However, if you’re looking to play on a more competitive level (and let’s face it, it’s hard not to play team sports competitively), you can always invest in a few other items to make you a more competitive player. A sturdy set of shin guards will help you protect your legs from getting hurt, and you might also want to trade off those athletic shoes for a pair of soccer cleats (‘boots’ in the UK), studded shoes that help you grip the ground and keep your balance more easily while maneuvering on the field. As well, if you happen to be playing goalie, you might want to invest in a pair of goalie gloves, which make it safer and easier to guard the goal. Finally, some diehards may want to pick up a special shirt made of polyester mesh, which reportedly breathes more easily than cotton.
How to prepare - If you want to last through a game of soccer without passing out on the goal line, endurance is crucial. At any given time you might be sprinting, passing, running backwards or moving in a different direction, and the variety can be strenuous, even for someone who considers themselves in reasonably good shape. With this in mind, many soccer players are encouraged to take up running in the off-season in order to keep their endurance high. You might only play one or two soccer games a week, but that doesn’t mean you can’t be active the rest of the time. Consider doing laps at the gym, hitting that trusted treadmill for a half-hour jog, or running in your local park. So long as you keep your activity varied, you’ll be less likely to get bored.
If you’re hoping to improve your soccer game at the gym, you’re in luck – there are a number of machines in the average fitness facility that can work key soccer muscles – namely, those in your lower legs.
One such tool is the leg extension machine, which allows you to work your quads while in a sitting position, lifting your legs against the weight. Then there’s the calf machine, which involves using your calf muscles to lift yourself against weight that is distributed on your shoulders. You can also try out the leg press, a machine in which you sit in the reclining position, pushing at an upwards angle against weight that is distributed against your feet. These are just a few of the machines available to work the parts of your legs most used during soccer, like your quadriceps and calves. Start with a low weight if you haven’t used them before, and try to build to 3 sets of 10 to 12 repetitions.
There are also a number of training exercises you can do with a soccer ball to help improve your game. Most of these will involve passing, shooting and dribbling, however, many will also require you to work with teammates. To find out more about specific soccer drills or community teams, check in with your local gym, community centre or soccer club.
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