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Twenty outfield soccer players (age = 14.8 ± 0.6 years; body height = 173 ± 7 cm; body mass = 60.6 ± 8.1 kg; training experience in the club = 3.8 ± 2.6 years) who competed in the Spanish U16 Provincial Division and belonged to the same team participated in the study. A typical training session included a warm-up (general mobility games, technical-tactical drills), practice of specific game situations, small-sided games and practice of formal game situations (Sanchez-Sanchez et al., 2017). Each player was monitored four times in different sided games, thus a total of 80 observations were recorded for further analysis. All participants (i.e., 2 central defenders, 4 wingers, 2 midfielders and 2 forwards) trained for two hours, three days per week and were involved in official matches once per week, resulting in a total soccer practice time of 7.5 h per week. Players of the team with the most minutes played during matches and without injury in the month prior to the investigation were selected to participate. Coaches, players and parents or tutors were informed of the research procedures, requirements, benefits and potential risks before providing written informed consent. The study was performed in accordance with the Declaration of Helsinki (2013), approved by Ethics Committee under the code M10/2016/079. 7ad9723583

Kelly Coffey-Meyer - 30 Minutes To Fitness: Body Training (2009)

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CHICAGO - A 30-minute daily or alternate-day facial exercise program sustained over 20 weeks improved the facial appearance of middle-aged women, resulting in a younger appearance with fuller upper and lower cheeks, reports a new Northwestern Medicine study. This is the first scientific study to test the premise of facial exercise improving appearance.
Participants learned and performed 32 distinct facial exercises, each one for about a minute. One is The Cheek Lifter: Open mouth and form O, position upper lip over teeth, smile to lift cheek muscles up, put fingers lightly on top part of cheek, release check muscles to lower them, and lift back up. Repeat by lowering and lifting the cheeks.
The study tasked a small group of women aged 40 and older to devote time every day to a series of facial workouts. The exercises were intended to reduce wrinkles, help fill in hollow cheeks and minimize other signs of aging. These exercises focused on strengthening and building up underlying muscle in the cheeks, jawline, neck, eyelids and eyebrows.
She adds that more and bigger studies are needed before dermatologists can recommend facial exercises as a viable anti-aging remedy. Future studies need to include a much larger pool of participants and a control group, as well as longer-term studies to address whether the benefits remained after participants give up the routine.
The concept of facial exercise is not a new one. A simple Internet search will produce a litany of blog posts and books on the subject, touting a variety of programs that promise to be the next fountain of youth. What the JAMA Dermatology researchers did in their study, which was the first of its kind, was to examine this question from a more rigorous scientific perspective. They enrolled 27 women between the ages of 40 and 65 to perform daily, 30-minute exercises for eight weeks, and then continue every other day for a total of 20 weeks.
While these results seem exciting, the study has some obvious limitations. Of the 27 patients enrolled, 11 dropped out before completing the study. One reason may be that the program was too time-consuming, clocking in at 30 minutes a day. The overall small size of the study also limits its generalizability to the larger population. In addition, there was also no control group, meaning a group of participants who did no facial exercises, which would have helped minimize the possibility that this improvement occurred by chance.
Facial exercises have long been debated about...but, do they really work? If yes, how? While not all of them work, for instance, pulling on your cheeks won't give you a facelift, some do. Here are nine simple facial exercises you can do right now for tighter skin and sculpted features!
You can blame a muscle called platysma for giving you that not-so-cute double chin in pictures. This muscle connects your jawline to your shoulders, and its loosening leads sagging skin on the neck. These quick facial exercises will make sure they are back to being tight. These will help tone your neck, chin, and jaw area:
There are various types of exercises meant to strengthen the tongue, facial muscles, and throat through specific training techniques. Each of these exercises can be grouped together in various ways and performed two to three times per day.
2. TIGHTEN A SAGGING NECKYour neck is often one of the first places to show signs of ageing. Use these facial exercises for your jowl and neck area. Simply press the tip of your tongue to the roof of your mouth. Then look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.
 1. Improved confidenceThe appearance of wrinkles and the signs of ageing can have a negative effect on a person's confidence, even though this is a beautiful and natural process. By tightening the skin, facial yoga and face workouts c

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