Gary Fixter - Tips To maintain a good sports condition

The importance of physical activity is not easy to summarize since, every day, new benefits are discovered that will bring to your health.

Today's society is falling dangerously into a more sedentary lifestyle, so there is a greater need to increase the level of daily activity if you want to have a good sports condition.

Gary Fixter gives us 5 tips to start and maintain a good sports condition.

Focus on achieving 'good match form'. This means that you could play a full game, usually 90 minutes, without significantly getting tired or losing your skills.

Soccer is a constant and fast-moving sport that requires a lot of resistance, and your first point of reference should be running for at least 45 minutes without getting tired. There are many ways to practice this:

* Play matches. The best way to get this good shape is to play matches. These do not have to be complete matches; 3-on-3 matches for an hour is a great way to get true, match-like endurance training.

* To work on endurance, run 3 to 5 km (2 to 3 miles) twice a week and take time. Try to improve it every week, working slowly until you can run between 8 and 9.5 km (5 to 6 miles) in each race.

* Try interval training. This is when you alternate jogging and running at full speed in a race, usually jogging for twice as long as you run without stopping to rest. This is a great way to simulate a match when you train on your own.

Increase your speed with exercise routines for short runs. To improve your speed, work on short runs. Find a soccer field, start from the goal line and run at full speed to midfield. From there, jog to the line at the other end.

Repeat this step, then walk across the field to cool off. Do this for as long as possible until you are too fatigued to continue or for about 15 minutes.

Speed ​​is partially determined by genetics, but the time it takes you to reach top speed and your ability to keep running are determined by your training. The more you work, the faster you will get

Try whole-body exercise routines.

Some exercises that are considered useful for all ages are donkey jumps, wheelbarrows and lunges.

Perform all these exercises 2 to 3 times on the field and you will radically improve your strength in the legs and abs. While doing so, be careful not to injure your wrists, shoulders, knees, and ankles.

* When jumping on the donkey, start from a squatting position and jump as far as you can, rest for a couple of seconds and then repeat it.

Having great full body strength means you will be able to fight hard for loose balls, withstand input from defenders and get close to players who have possession of the ball to put yourself in position during header shots.

* Chest and back: These muscles are essential to stay strong on the ball and in the air.

* Abdominal and central muscles: essential for all positions. The central part of your body is how you transfer energy from your torso to the lower part of your body, which is essential for tight turns, big shots, powerful head shots and catching the ball.