Fitball Factory is a workout concept providing group-training classes that combine football drills with strength and cardio interval training. These workouts are designed to improve technical aspects of your game and get you in shape at the same time, whether your goals are football or fitness related. In the fourth in a series of articles founder Kameron Jaff explains how fitball is using dynamic stretching ahead of static moves.
There’s a whole misconception about static stretching, the science is out now that you should in fact do dynamic stretches. The idea is to replicate movement and unless you’re doing yoga you’re not going to be doing that static stretch in a football game or exercise situation. Dynamic stretching is moving across different lateral planes of your body and that’s what I recommend both from a football perspective and from a fitness perspective. Static stretching should be avoided and if you speak to anyone in the fitness field the studies are there to show that dynamic stretching is the way forward. These are some of the exercises we do in our fitball sessions.
This really warms up the body and gets the heart rate pumping. It’s a dynamic move that you’d replicate when on a football pitch. Plus it develops strength and endurance of the quads. Stretches the hip extensors, which include the gluteal muscles. These benefits lead to a longer stride for faster, more efficient running. I usually drink a Red Bull an hour or so before doing this move.
This is a simple cardiovascular exercise that strengthens the hamstrings, stretches the quads and provides a good warm-up to any cardio activity. It’s like a reverse of the high knees; you’re lifting your heels to your butt, like an intense running on the spot.
This is one of the most effective lower-body stretches you can do as they effectively work your glutes and quadriceps and also engage your hamstrings. So your legs are getting used to the movement they’ll be getting during a football match.
This is a great way to warm up the back of your legs. You should be stood upright and you want to bring your leg up to your opposite arm, as high as you can, keeping both your arms and legs as straight as possible.
This is more important than people realise, you want to target your obliques, which means rotating at the lumbar spine, not at the hips. The movement strengthens your core and also works your upper back muscles. Plant your feet, lift your arms and rotate your torso.
Don’t let 2018 be the year when you’re looking back complaining about not achieving certain goals or mixing up your fitness routine.
To help, here are three ways to mix up your training programme to make a happier finish to the year.
There are plenty of excellent group fitness classes daily around Dubai and Abu Dhabi – with the chance to train either before work in the morning or the evening time.
All it takes is 45 minutes for a training session to make you feel mentally and physically sharp.
It may take a while to find a class that suits you, but if you go with friends, it’ll make it easier and more enjoyable.
The benefits of committing to a group class is that you’ll get pushed harder than an average training session on your own.
If you want to be committed to a class then book into 10 classes for a set fee and that will force you to go on a daily basis.
Although we’re not blessed with long stretches of sunlight in the evening, you can run any time of the day over here.
If you’re eyeing up the Dubai Marathon in January or any event across the calendar year, you should take advantage of the weather as it slowly cools down.
Wherever you live across the UAE, there are plenty of running routes available (check out pick of the best in Abu Dhabi and Dubai).
If you want to take it a bit more seriously, then invest in a sports watch or heart rate monitor which can be linked to many free apps on your IPhone (MyFitnessPal and MapMyRun).
JOIN A SPORTS TEAM
Being part of a sports club is the best way to keep fit and make friends. Spending one to two evenings a week with a team is a great method of socialising, keeping fit in a fun environment, and most importantly, taking your mind off the stressful demands of the working week.
Whether you’re in a new country or looking for a lifestyle change at home, being part of a team is one of the best ways to boost happiness and stay healthy.
Produced using unique technology and extensive research, Melt Water is the result of years of development. The production process mimics the natural formation and melting of glaciers and involves a complex multi-stage freezing, extracting and melting process.
Melt Water is a result of freezing, extracting and melting. As ice crystals start to form during freezing, they naturally push away all impurities and admixtures. The water that doesn’t freeze, due to impurities, is removed using special technology. At the final stage of production, the final layer of ice is melted back into water giving it the unique icy taste.
Melt Water benefits
During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of fitness lover Luke Morris who has teamed up with Melt Water to talk us through four key core exercises, that’ll keep you on top of your core strength, which is vitally important.
Four full-body exercises
Bending your legs, reach down and grab the weight and burst up powerfully, lifting the dumbbell above your head and extend your arm. Repeat this several times with the same arm before switching and repeating the movement with your other arm. This exercise helps to develop your coordination and explosiveness, and strengthens your shoulders, lower back, hamstrings, glutes, and lats.
Burpee to push press, using dumbbells
With every repetition, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs will feel heavy. The dumbbells will work your arms as you lift them above your head after the press up.
Push up to one arm row
Get yourself in the usual press up position and when you come up you should lift the dumbbells one after the other. This exercise will work your arms and core and also your back. You’ll need to be fairly stabilised in order to keep your body still. Try not to swing from side-to-side when lifting the weights.
Kettle bell swing
Take up the squat position, keeping your back straight and lift the kettle bell from the floor and swing it in front of your body, and between your legs. Kettle bell swings work everything from your core, to your shoulders, your quads, your hamstrings, your glutes and your back.