As we head into the Fifa World Cup in Qatar, it is a good time to assess your own fitness levels and think about ways to be healthier in the run up to Christmas. Footballers have to be incredibly fit to play the full 90-minutes, plus extra time. They run up and down showing great stamina and fitness on the pitch game after game, but you too can improve your own health and stamina by following some of their suggested exercises over several weeks.
Remember if you are starting as a beginner, you should take it easy and think about getting fit over months not weeks, but if you have some experience with cardio and other exercises here are some tips to get you started.
High Intensity Interval Training
Really, the key to getting fit quick, High Intensity Interval Training (HIIT) involves doing short bursts of hard exercise followed by rest periods to push your system, rather than doing slow and steady exercise like going for a jog. There are many benefits to this system; you can actually work out in less time, you will continue to burn calories at a high rate as your oxygen debt will be higher than with steady exercise, and the shock to your system will help it adapt. Give hill sprints, jump squats and burpees a go and see how quickly you can get fit.
Take a Spinning class
Instead of just steady cycling on an exercise bike, try a proper class that will once again hit those highs and lows of serious exercise and respite. Working with others can inspire and push you further than if you are on your own, and you can set goals and help each other achieve them as you go. You will find yourself out of breath, sweating and with the ideal peak heart rates before taking a well-deserved rest on your campaign for Fifa World Cup 2022 style fitness.
Building on a similar theme, circuit training allows you to do different types of exercise in bursts with short rest periods to push you to your limit and get you into shape. You can do this however you want, with proper equipment in a gym by yourself, with a trainer, or simply with whatever you have around you at home. A set of sit ups followed by planks, then pull ups, for example, would mean that you are using different parts of your body and help you get fit.
Bring in all kinds of sports
You don’t have to limit your exercise regime to squats and lunges; you can also get fit out in the world joining in and having fun. Martial arts are a fantastic option for getting fit fast, combining exercise, conditioning and even some mindfulness too. Some footballers swim, do ballet and of course, lift weights as they find the right balance of exercises for them to stay in shape at all times.
The best way to get World Cup fit is by committing to getting that way and staying there. High Intensity Interval Training with short bursts of strenuous exercise followed by short rests will help your heart health and your fitness in no time if you do it right. See how fit you can get by the World Cup Final on December 18th.