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Article Series: Soccer
Teach Me About Soccer
Soccer
Player Success - Why Diet and Exercise are Key
Soccer players need to have a lot of stamina
to sustain their performance for a 90-minute game of soccer.
Note that even though the game of soccer is divided into two
periods consisting of 45 minutes each, the rest period at half
time is only 15 minutes. People who do not have enough
strength and stamina to sustained continued brisk movements
will have
trouble keeping up in the game of soccer. In order for a soccer
player to build his or her strength and stamina, he or she
should have a proper exercise and proper diet program to follow.
Daily exercise is very important for soccer players. There
are three major systems, which can be used to produce energy
in the muscles. First there is the ATP-PC system which is responsible
for high-intensity short outbursts, second is the anaerobic
glycolysis system which is important for intermediate burst
of quite high intensity, and third is the aerobic system for
long efforts of low to moderate intensity. Note that these
systems are very important for people who are into energy demanding
sports such as soccer.
Recent
studies show that of the three systems, the aerobic system
is the most important for soccer players. Note that
for professional soccer, it is normal for a player to cover
more than ten kilometers during a single match. The intensity
of the exercise is heightened by the excitement of the game
and occasional physical contact with other players, which sometimes
can become violent as in a tackle or a pile up on the playing
field. Experts believe that where a soccer player has a good
aerobic system, he or she can sustain moderately high intensity
energy for a certain period of time.
In
order for a soccer player to attain the necessary level of
energy to sustain a 90-minute game, researches suggest that
they should be given daily physical exercise that will mimic
the energy and time demands of the real game. According to
the study of most researchers, the constant repetition of physical
exercises that mimic the energy demands of the real soccer
game will help the player to be acclimated to the demands
of the game. The more the exercises are repeated; the better
will be the respond of the body and muscles of the player to
sudden demands for bursts of energy. Furthermore, the more
the body is subjected to suddenly bursts of energies for
a specific
period of time, the better will it be at recovering from these
energy bursts. Trainers are advised to follow certain scientific
rules, which will allow them to determine the best way to maximize
the energy of their athletes. Accordingly, trainers should
bear in mind that running sessions, intervals and shuttle
runs for soccer players should be carefully planned in order
to tap into the right energy sources of the soccer player.
Aside
from the physical exercises that must be done to meet the
demands of the game of soccer, the diet of the
players also plays a vital role in determining their fitness.
It must always be taken into consideration that the
type of food that an athlete eats has some effect on his or
her level
of energy. Where the athlete is not getting the right
nutrition, chances are, he or she will not be able to optimize
their energy
level. Studies show that eating a balanced diet is the key
towards achieving a healthier body. This means that the soccer
player should be able to consume the required amount of food
intake of the five basic food groups. These groups include
fruits, vegetables, meat, carbohydrates, and fats.
According to one study, women soccer players are said to have
more energy when they were given a higher fat diet. Female
soccer players are said to have performed better and are better
able to sustain high intensity exercise when their diet was
raised to 35% from the previous 24% to 27% fat composition.
This study shows that the high fat diet was achieved by adding
peanuts to the athletes’ diet. It is said that the fats from
peanuts did not have any effects on the overall body fat of
the athletes nor did it have any adverse effects on the blood
pressure of the heart rate of the athletes during intense exercise.
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: 2009
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