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Question: Ok Im a varsity soccer athlete and soccer season is coming up. I was also just recently asked to also play on a select soccer team. Last season I tore one of my ankle ligaments or tendons (I always get the two mixed up) so i haven't really ran until recently. Ok Im sad to say im not really self motivated. Like if i tell myself i'm gonna run one mile today and two tomorrow I probably won't run the two tomorrow but cut if off again at one. But if I have a set workout that someone gives to me then i follow it even if it kills me! So i was wondering if someone would make me a workout (mainly cardio). I mean it doesn't have to be anything fancy but i would like a easy day, medium day, and hard day and then i would just rotate them. If u have any exercises that could help increase speed please include them as well. Thank you all in advance!


Answers: Ok Im a varsity soccer athlete and soccer season is coming up. I was also just recently asked to also play on a select soccer team. Last season I tore one of my ankle ligaments or tendons (I always get the two mixed up) so i haven't really ran until recently. Ok Im sad to say im not really self motivated. Like if i tell myself i'm gonna run one mile today and two tomorrow I probably won't run the two tomorrow but cut if off again at one. But if I have a set workout that someone gives to me then i follow it even if it kills me! So i was wondering if someone would make me a workout (mainly cardio). I mean it doesn't have to be anything fancy but i would like a easy day, medium day, and hard day and then i would just rotate them. If u have any exercises that could help increase speed please include them as well. Thank you all in advance!

A tendon is an extension of the downstream end of a muscle and a ligament is tough band-like material that holds joints together. You need to strengthen your ligaments and tendons in order to avoid a strained or sprained ankle. Aerobic (oxygen up take) exercises won't do it as they will most likely weaken the joints with all the pounding. The best thing is to do anaerobic (no oxygen) exercises that are slow, low repetitions, heavier resistance which will build up muscle,.as aerobic will not only break down fat but muscle
also. In fact, anaerobic exercises will increase your basal metabolic rate and you will burn off fat even when you are sleeping.

Speed isn't going to help you if you tear and damage tissue in your ankles, which you have already done, and once you have such an injury it will never heal the same and will always be weak and you may have a greater tendency to injure them again.

The body has both fast-twich and slow-twich muscle and you must exercise both of them as they are completely different. So quick, fast, instantaneous, short distance movements and exercises are the best for that, but not hard, heavy, strenuous exercise. Cardio-aerobics won't help these because you are using large muscle masses for aerobic cardio.

Anaerobic exercise uses your stored creatine which is an amino acid (C4-H9-N3-O2) is initially used up within the first two minutes of exercise then your body shifts into aerobic metabolism exercise. The by-product of creatine is creatinine. Creatine does not use oxygen to provide the first spurt of energy. Aerobic exercize uses oxygen to burn glucose to produce carbon dioxide and water and energy as it creates ATP (Adenosine Triphosphate) for the muscles to use for movement and strength.

You need to rest your ankle injury for a minimum of 6 to 8 weeks or it will get worse and cause permanent irrepairable damage.

In soccer, aerobic-cardio exercise will only increase your "wind" or endurance, NOT your fast, quick movements nor your strength.

For an exercise regimine you need to alternate 3 different exercises: 1- first day start off with the slow, low reps, heavier weights or in this case putting your ankles through full range of motions= back and forth, up and down, side to side and lifting your body up and down bending your ankles using your toes and balls of your feet. 2- then second day exercise your fast twich muscles with quick, fast, light-weight thrusts, darting to and fro and up and down sort of like a quick dance with block and parry and darting here and there. 3- then the 3rd day do your cardio-aerobic exercises. BUT, start off slow, gentle and easy the first 3 weeks. DON'T injure your ankles doing exercise.

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that guy above me is wrong...a tendon connects muscle to bone, and a ligament connects one bone to another.





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