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do you want to run faster, burn more fat, increase endurance, increase muscle, or just get flexibility - you need a plan! We talked to top fitness experts to find tips to help you achieve the ten most common fitness goals. Keep reading and learn the best way to take your training to a new level.
Credit: Photo / photo source of Li Miller / Getty Images correlation: fast burning fat exercise to get a new personal best or beat your friends in the next 10K run, you need to exercise to improve your stride (the distance you take each step) and stride frequency (the speed your legs move). " "Running speed ultimately depends on the product of stride and stride frequency," said Neal pire, author of "all levels of athletes plyometrics" and founder of inspire training systems in New Jersey. This includes increasing the strength and strength of your hip extensors, especially your hips and hamstrings. "Pires recommends adding squats, strides and one leg Romanian squats to your training (one leg on the bench behind you, which helps increase stride length, as well as leg strengthening exercises. correlation: fat burning stride and strength training related: 13 the benefits of weightlifting, no one has told you. If you're going to live longer than your opponent on the field or on the running track, you need to strengthen your heart, improve your muscle's ability to absorb oxygen, and deal with the byproducts of exercise, such as lactic acid, coach Scott Weiss said. You need to use a combination of long distance, slow distance and high intensity interval training (HIIT). "This includes 5-6 days of long and slow distance, including 3 days of intermission. Run 30-40 seconds, 3-4 minutes at a slower pace. " "HIIT not only helps strengthen the heart muscle, but also stimulates oxygen absorption in the working muscle," Weiss said. In addition, the more water you have, the less likely you are to feel burns while exercising, so drink more. " All of these variables translate into greater endurance. correlation: endurance running practice agility is very useful when avoiding puddles in rainy days or avoiding holes in sidewalks when walking or running. " Agility refers to the ability to start, stop and change direction effectively, "Weiss said, recommending three training methods to improve agility: step training, 5-10-5 football shuttle test, 8-shaped taper training and box jumping training for advanced trainers. First try this ladder exercise: make a "ladder" out of a piece of paper, or you can buy a flexible ladder from a sporting goods store. Put straight marks (pencils, notes, etc.) on the ground, about 18 inches, about 10 yards away. Start with the two feet in the middle of the first box. Jump your feet into the next two squares. Jump, feet on the ground outside the third box, straddle. Continue to jump two boxes with two feet, then jump two feet outside. correlation: resistance band of speed and agile training enhancements enable you to move or lift objects faster than low power consumption. " "To increase your strength," Trainer Neal pire suggests, "add pressure testing exercises to your daily routine." These explosive sports need a strong foundation and are not suitable for beginners. Start with a 5-10 second workout and work up. Try these squat jumps first: feet are hip width apart, hands are clenched behind the head, stand tall. Place your weight on your heels and squat until your thighs are parallel to the floor. Pause squat. No reflexes, no arms, try to jump as high as you can. When landing, be sure to push your hips back and bend your knees to absorb the impact. D: Why do we need to do powermetrics Advertisements increased flexibility includes participation in static, passive, PNF and dynamic stretching, said coach Scott Weiss. Static stretching involves lengthening a muscle and holding it for 30 seconds, focusing on a specific muscle. Passive stretching requires the use of belts, gravity, weight or other people to exert force while you relax. PNF (proprioceptive neuromuscular facilitation) stretching involves relaxation and contraction methods often used by athletes. " Dynamic stretching, which involves multiple muscles and joints, provides the best cross between exercise and exercise, "Weiss said, suggesting a 2-3 group of 20. Do a light stretch before (and after) exercise and a more vigorous stretch after exercise. correlation: examples of dynamic movement to improve balance balance is not just about walking on the balance beam without falling down. " Balance integration strength, liquidity, dynamic flexibility and core stability, said: "coach Neal pire. Therefore, improving your balance in your feet involves strengthening the muscles of your calves and feet, such as raising the lower leg. Pires suggests trying to balance one foot, then stand on the unstable ground with one foot (rolled up yoga mat or balance mat), then close your eyes to do so to eliminate visual feedback and increase challenges. correlation: 12 simple, can move at any time to strengthen your feet and ankles core strength plays a role in every sport and activity to prevent injury and maintain your abdominal shape. Pires suggests doing a simple isometric exercise, such as a treadmill. I started as a beginner with the merry go round. This includes the prone board (traditional, face down), then the side board (both sides have side boards), with a supine bridge in the middle (lying on your back, bending your knees; lifting your hips up to form a bridge); holding each position for 30 to 60 seconds, starting and building up. If the standard plank is too hard, start with the knee, not the toes. Lift one foot off the ground to increase the challenge. correlation: why tightening doesn't flatten your abs - these 12 moves will! Credit: I check the faster you recover, the faster you can get back to the game. " Recovery is important for the feeling of movement the next day, "coach Scott Weiss said. There are several ways to help, including watermelon juice and sour cherry juice, the former can relieve muscle pain after exercise, the latter can reduce inflammation. In addition, Weiss suggests that ice baths may help compress clothing and stretch. Light aerobic exercise can help you recover faster. You can also try lifting your legs for 20 minutes after exercise, using gravity to redistribute blood flow. correlation: 11 simple snacks after exercise and the science of why they work What are your current fitness goals? What steps are you going to take to achieve it? What obstacles do you face along the way? Do you think the expert's advice is useful? Please let us know in the comments section below. How to set and achieve your fitness goals Advertisements 1. According to Scott Weiss, a New York physical therapist and sports coach, burning more fat requires burning more calories. Long distance and slow distance sports consume a higher proportion of fat calories, but the greater the intensity, the higher the total number of calories and fat consumed. The heat of intermittent training combustion is the largest. Because of the "afterburning" effect, it is called excessive afterburning oxygen consumption (EPOC). When your body returns to its pre exercise state, you burn calories for hours after exercise. Try a 20-30 second sprint alternating every five minutes at your normal pace, Weiss suggests.
2. Run faster
3. Neil Pillay, a fitness coach, said that two things are needed to gain weight: one is to get over the comfort zone, and the other is to make yourself tired in no more than six repetitions. Several studies have shown that each group repeats 2-6 times, 2-5 minutes apart, and you get the best results. " Rest between the two groups so you can repeat your performance in the next group. You want to focus on your performance, so when you're doing sit ups, for example, if you can't do at least four or five pull ups, Pillay recommends practicing at an angle on a smith machine or other stable straight pole, or trying pull-down exercises on a cable machine.
5. Increase agility
6. Enhancements
7. Increased flexibility:
9. Increase core strength
10. The faster you recover
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