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There are two types of exercise that perform different functions. Aerobic exercise is sustained activity involving the major muscle groups, such as swimming, running, or brisk walking. Your heart and respiratory rate increase, more oxygen is circulated through the body, your body becomes warm and, If the exercise is sufficiently long and vigorous, you will perspire. This kind of exercise strengthens your cardiovascular system and increases your overall strength and stamina.
Anaerobic or "low impact" exercise is when you are not exercising vigorously or long enough to reach and maintain your training heart rate. It does not mean, however, that low-impact exercise is useless. It improves your muscle strength and flexibility and can still be a good outlet for negative feelings that you might have bottled up.
Refereeing is not a pure aerobic exercise if you do it right!! The goal of aerobic exercise is for your pulse to reach a training rate that is appropriate for your age. You must stay at the rate for twenty minutes in order to reap the benefits of aerobic exercise. A good referee will pace himself and run then walk then stand then... You know.
Refereeing is an aerobic and anaerobic exercise. It's aerobic because it burns carbohydrates almost as soon as you begin. It's anaerobic because you normally don't maintain that high heart rate for a full twenty minutes.
However you define it, refereeing can be good exercise.
But, you should really get in shape to referee, not referee to get in shape. Distance running (walking, biking, swimming) will provide aerobic exercise and help you referee which will strengthen your legs and stamina so you can distance run (walk, bike, swim). It can be part of a program, but isn't an entire program.
Refereeing will build up your legs. In fact, after the first few months of steady refereeing, you develop "Runner's Legs," that is, the thighs and calves slim down and firm up. (Women should like this especially; they'll look better in short skirts. Okay, maybe men will like that part better.)
You will run from 1-5 miles per game, depending on field size and team skills. About 45-50% of that is jogging, 20-30% walking, 18-20% sprinting/striding and 18-20% moving backwards. (Yeah, I know, more than 100%! The backwards movement includes the other three.)
As with any physical activity, fluid intake is vital. Pre-hydrate and stay hydrated; use water, sports drinks and/or dilute fruit juices before the match and at halftime. The idea is to be fully hydrated before you start and replenish what you lose as you go along.
Bob Evans and Ed Bellion (two former FIFA referees who have written a book) recommend that in preparation for a Saturday assignment, you train hard Wednesday and Thursday, carbo-load Thursday night, engage in light exercise Friday and eat a light, high carbohydrate meal 3-4 hours before the assignment (so, get up early!). Also, you could drink a 7% solution of carbohydrates in water 30 minutes before you start as part of your pre-hydration.
They go on to offer these tips: "Smoking is totally incompatible with good performance... Alcohol should be avoided 24 hours before... ...artificial stimulants...should be avoided... ...caffeine...may prove useful in moderation."
Refereeing can be good exercise, and can help you stay in shape as part of a full program.
08/24/01
(If you wish to comment on this article, send a message to basra@basra-refs.org.)
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