Dodgeball is a form of high-intensity interval training (HIIT) that combines explosive anaerobic movements with aerobic recovery periods. This activity enhances cardiovascular health, improves VO2 max, builds muscular power and agility, and sharpens reaction time. The team-based, social nature of the sport can also contribute to mental well-being and stress reduction.
Verdict
An effective and engaging HIIT option for improving fitness.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
B
MONTHLY COST
$0 - $50
Protocol
- Engage in 1-3 sessions per week, each lasting 45-60 minutes.
- Ensure a proper warm-up before and cool-down after each session to prevent injury.
Flags
- Risk of acute injuries such as sprains, strains, and fractures from falls or impacts.
- High-impact movements may be unsuitable for individuals with pre-existing joint issues.
- Requires a baseline level of cardiovascular fitness and agility.