How to Do
The moderate football should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate football.
Beginning
1. You stand on one foot and kick the ball with the other.
2. If you're right-handed, place your standing foot level with the ball, about 20 cm to the left.
3. It should be pointing in the direction of your destination. It's also crucial that your shoulders face your intended target.
Movement
1. Kick the ball with the inside of your foot, or the flat of your foot.
2. To do so, extend your foot and kick the ball with the middle of your foot.
3. Turn your other leg sideways while bending the leg you're standing on. This will improve your stability and allow you to move more fluidly.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
