Tips For Football Training When You Are 40 Years Old
No one can avoid the aging period. For football athletes, approaching the age of 40 is the time when they are ready to retire – although some players are still actively playing. From a psychological perspective, the 40s are known as middle adulthood. At this time, a person is in a phase where he can feel bored with work, household conditions, and so on. What is certain, in this era one cannot avoid aging and declining physical condition.
The appearance of wrinkles on the skin, accumulation of fat, and gray hair are common in someone who turns 40. In addition, their movements tend to slow down, their speed decreases, and they tire easily. However, that’s not a reason for some people to stop playing soccer – with short runs, tired bodies, bulging stomachs, and joints that easily ache. For those of you who are 40 years and over, it’s good to pay attention to these things while you are still playing soccer.
Intensity And Duration
First, keep the intensity and duration. By playing soccer, you reduce your risk of radiovascular disease, reduce your risk of hypertension, and lower your heart rate. Normally, a soccer match lasts for 2×45 minutes. However, you certainly don’t have to play for 90 minutes. For someone who is 40 years of age or older, ten minutes of exercise per day is ideal. Let’s say you play for 30-60 minutes 3 times a week.
Second, playing on a small field. You might find it difficult if you play on a standard size court in an 11 versus 11 format, especially since your opponent or partner is much younger. You can’t keep up with the speed of the young people playing with you. Playing on a small court will mean you don’t need a lot of running. You can more easily reach every field sector. If you play with people who are in their 20s, don’t force yourself to always keep up with their moves. You are more likely to get injured.
Well, one way to avoid injury as well as the third tip is to do an optimal warm-up. Warming up is a very important part of reducing the risk of injury. The warm-up that can be done is jogging, rotating the shoulders back and forth, turning the ankles out and in, lifting the knees in a certain amount, stretching the legs forward and backward, running a short distance several times, and so on. -other.
Optimal heating is also balanced with optimal cooling as well. The cool-down movement is not much different from the warm-up movement. Rotate your shoulders, ankles, head and neck.
Fourth, set the frequency. Then, how many times is it ideal to play football in a week? There is a study conducted by the Copenhagen Center for Team Sport and Health regarding the frequency of playing soccer. The elderly, who were tested twice a week for four months, achieved improvements in maximal oxygen uptake capacity, muscle function, and bone mineral content.
If you haven’t played soccer or played sports in a long time and you started playing again in your 40s, you need to keep up the intensity of your game. You can’t play every day at a fast playing intensity. Referring to the research mentioned in the previous paragraph, twice a week is the ideal time. You also need to use a watch that is equipped with heart rate and blood pressure detection technology. This will help you decide when to stop and when to resume exercise. Normally, for ages 35-50 years, the heart rate during exercise ranges from 85-155 times.
As you get older, cardiovascular endurance decreases. Your strength, coordination and balance also decrease. The most important thing is that you can gradually increase your practice, and that you know exactly when to stop playing.
Fifth, adequate rest before playing. Rest in this case is not only related to sleep patterns. You really need to sleep for 7 to 8 hours per day so that your body is fit. However, a series of physical activities carried out throughout the day is also not good for physical condition. Before playing soccer, make sure that you are getting enough sleep, not after doing physical activities that are too draining and you haven’t had time to rest.
Do you need a coach to train you?
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We hope that this article helps you to understand what is the tips for football training when you are 40 years old. Also, we hope you know more about good quality football academy like KDH Football Academy.