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How Five A Side Helps Health

If you’re a fan of football most likely, you play 5-aside – which is by far, the most well-known game played in a lot of places. It’s more than just an athletic event It’s an unbeatable fitness regimen and a social group and it’s an extremely competitive sport … It’s the way we play when we are too old to play ‘jumpers to goalposts’. In his new book called The Five-A-Side Bible from BackPage Press CHRIS BRUCE examines all aspects of the game of team names that are a bit zany like”The Neville Wears Prada Murder at Zidane’s Floor interviews with famous names, hilarious tales of injury and discipline as well as outrageous excuses for not playing, kit malfunctions, and a bucket-list of the most famous 5-a-side pitches. Also, there’s sports science, the latest information on nutrition and tactics as well as how to utilize warm-ups and warm downs to maximize performance. In this clip interview, he talks to an expert Danish instructor who will explain why the five-a-side game isn’t just for enjoyable, but could be the most effective exercise around the globe.

In 2003 in 2003, Professor Peter Krustrup, from the University of Copenhagen in Denmark began to study the physical and mental health benefits of playing football. In the past, more than 70 scientific papers on this subject have been released, and there is a numerous studies that supports the advantages of football played particularly. Here , he addresses questions regarding his research.

What was the first time you became involved in analyzing the advantages of football?

I was a researcher who studied performance during matches, fatigue, and the impact of training on top footballers. I started to use the same technique on veteran and recreational footballers. We found how the rate of heartbeat of the players during 5aside matches was the same as for the elite players.

We therefore conducted an experiment that involved 12 weeks of training. We looked at the teams with the lowest performance in Denmark and examined their training, games as well as the impact of the football program for 12 weeks. Although the players we looked at were not the best, they displayed extremely high levels of intensity. However, it was enjoyable and social. We discovered that if football could help them, it would benefit everyone.

You also discovered a variety of particular health benefits, like blood pressure and fat loss?

A few of the most impressive results are related to heart function and aerobic fitness which increased as high as 15% in just three months. The impact of blood pressure is also important. In a number of studies, there have been a drop in blood pressures of 10mm after only three months of playing that is the same as a highly efficient treatment using pills. The pill does provide an improvement in blood pressure, but not other benefits, while football has other benefits in the same time, including lower cholesterol levels, a lower resting heart rate , and less body fat.

Additionally, we have noticed that bone mineralisation increases by up to a whopping percentage in mature women in just three months. In one study, we examined the reduction of the risk of developing cardiovascular disease. It was reduced by 50 percent in a group comprised of homeless men, as well as groups of hypertensive males and women. In a different study, we assessed the heart functions of diabetic males and found that their hearts, in terms in one main factors relating to elasticity were 10 years younger following just three months of fitness.

The study seems to show that playing football can be a more effective way to exercise than cycling or swimming and is as effective as running?

There are around 70 research papers in 20 journals. In a lot of these research papers , we analyze the impact of small-sided football versus other forms of training. The results show that football is an intensive, versatile, and effective all-in-one training method, which blends endurance high intensity, strength and endurance training. In football, we can see the same benefits of the strength training for muscular and skeletal health, the same advantages to metabolic health as the endurance exercise; as well as the identical cardio-vascular effects of football, which is high-intensity inter-training. Football is the sole type of exercise that can combine all three.

Regarding health effects, is 5-a-side superior to 11-a-side?

Pilot studies studied the 5-a-side football game, 7-a-side and 11-a-side. The intensity of exercise is comparable and involves an identical heartbeat as well as several specific and intense movements such as sprints, turns, leaps, dribbles, shots and dribbles. However, the ‘Football Fitness concept that we have created is based on football with a small pitch such as 5-a-side playing on small fields with only a few players. This means that the intensity is extremely high.

It is also important to be involved which means plenty of ball contact and many technical actions for all players, which you will not be able to see in an 11-aside game. Five-a-side football is a sport where you will also see significantly fewer injuries than in 11-a-side matches. Numerous studies have proven that the amount of injuries that occur in training for small-sided teams is only 20% of amount of injuries sustained in competitive 11-aside games.

I think that the fun aspect of 5-a-side football one of the main reasons it’s so beneficial for you?

While it is true that the levels of intensity are high, athletes claim that their perceived exertion levels are moderate. While high-intensity exercises are usually regarded as extremely hard and on an 0-to-10 scale, the males have reported an ‘3.9 while the females reported had a ‘5.5’. Within the study the group of male and women runners had an ‘8.0’. When you play football, you’re focused on your teammates and rivals and the game itself instead of the physical tension.

There are huge psychological benefits as well?

Sports psychologists from our team have conducted diverse types of questions regarding health, feelings of flow in training and games, as well as the level of anxiety. They discovered that you do not worry when playing soccer – you focus on the game, your teammates and the role you play. It’s easy to forget about your daily life when you’re on the field. There are also evidence in numerous studies that players have a better body image, build confidence in themselves and develop an optimistic attitude towards teams in sports.

When you talk to players about their experiences playing football, they’ll always discuss “we” stories that are common stories for the entire team. This ties make it simpler for people to connect with each and help them stick to physical exercise.