spape11and12

In order to build speed, run interval sprints to work on your technique, explosiveness and speed. Go to the starting line at your local high school or college track and sprint 100 yards. Go back to the starting line and then sprint 90 yard. Follow that by sprinting 75 and 60 yards. Take a 2-minute break and repeat the set. In addition to helping you build speed, this is a conditioning drill that will build endurance.

You can work on your speed by doing box jumping. Place a 15-inch box in the middle of the floor. Stand to the left of the box and jump over it one bound so that you are on the right side of it. Then jump back over it so you are on the left side. Do 10 side-to-side jumps; take a 30-second break and then repeat the set. This will build explosive strength in your calf muscles, which will help you run faster.

Hill running will help you build power and explosiveness while running uphill, and it will help you run with balance and form by running downhill. Run uphill 60 feet and then downhill the same amount. Take a 1-minute break and then repeat the set. This technique has been used by many NFL stars to increase foot speed, including Hall of Famer Jerry Rice. "I ran hills to prepare for every season," Rice said. "I didn't want anyone catching me from behind and I think running the hills really helped me."

The starting stance and "set" position of the athlete is crucial. Improper form here will result in a super slow time. To begin, the athlete needs to decide which foot goes in front. A simple test is to have the athlete stand upright with both feet together. Moderately push the athlete in the back and watch which foot moves first. The foot that moves first should be their rear "quick" leg. The other leg will be called the "drive" leg or "power" leg.

Leg Positions.

For athletes shorter than 6-feet tall, place their "power" leg just millimeters from the start line. Athletes taller than 6-feet should play with their stance for the best time. Most athletes at this height place their "power" leg about 4-6 inches behind the starting line.

Soccer is a game of many elements including strength, coordination, discipline, communication and speed. The ability to utilize explosive speed on the soccer field sets the best teams apart from everyone else.

An alternate start is a sprinting drill that requires you to run 10 to 20 yards at a time. It is designed to improve your explosive speed from different positions and actions that more closely mimic a soccer game.

A speed ladder is a piece of training equipment that you lay on the ground and run through to develop foot speed and coordination. The ladder is laid out over a short distance and consists of small squares that you must step in on each stride.

In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.

To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.

There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.

Warm-up sets are an important part of your bodybuilding routine regardless of your experience level. Because warm-up sets involve a relatively small amount of weight, they are a safe means for beginners to learn the correct form for an exercise.

For more advanced bodybuilders, performing either two or three warm-up sets, using progressively heavier weight, prepares the muscle for the work involved with your higher-intensity sets.

Performing a warm-up set begins the process of sending blood to the muscle you are training. A warm muscle is less susceptible to strains and pulls. During warm-up sets, your brain recognizes that resistance is being placed on your joints, and synovial fluid is released.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.

The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."

The amount of weightlifting and the amount of cardiovascular exercise you perform depend entirely upon your goals. If you plan on competing in a weightlifting competition or running a marathon, your training will need to be tailored accordingly. If your goal is to build strength and power while improving your overall health, your training demands can be less specific and less intensive.

Weightlifting training is unlike recreational lifting or bodybuilding in that you train to improve on two lifts. You will spend the majority of your training time practicing the two lifts, variations of the lifts, and then some simple assistance work such as barbell squats.

If you wish to make significant progress, increase both the intensity and the duration of your exercise, whether it is rowing, running, jumping rope, or swimming. And if you wish to improve at a specific activity, you need to train for that activity. While running will help your cardiovascular conditioning, it does not mean that it will make you a strong swimmer.

Ads 5 Foods you must not eatCut down a bit of stomach fat every day by never eating these 5 foods.Beyonddiet.com Weight Loss for WomenGet Cash Back. $10 per Pound. Weight Loss Resolution that Works!Herbalmagic.ca 50 Circuit WorkoutsBurn fat & get totally ripped with these 50 circuit workout routinesMaxWorkouts.com Sports Medicine Ads Weight Loss Exercise Weight Training Cardio Weight Lifting Exercise Ads Weight Loss TipsPurchase The Book That Will Give You The Science Of Slim Today!TheSmarterScienceOfSlim.com Build muscle, lose fatFree online workout plans 800.000 people use it already!www.virtuagym.com

What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.

The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.

The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains.

People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.”

We know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates... Here are a few facts and tips about carb loading, its importance, who benefits, and more. By: Chuck Rudolph, MEd, RD Nov 25, 2009 Email More Article Summary: Endurance athletes will benefit from optimizing glycogen stores. Performance athlete should keep glycogen stores packed at all times. Carbs are the primary energy source for intense endurance exercise. Performance is defined as "the execution or accomplishment of work, acts, feats, etc." Today, we know a lot about how nutrition can affect the strength, speed and performance of athletes. We also know that for athletes to optimize their performance and be successful, they must consume efficient amounts of nutrients from carbohydrates, fats and proteins throughout the day. The main question is, "How can nutrition go above and beyond for performance when taken pre, during and post intensive exercise/training?" Click Image To Enlarge. Athletes Must Consume Efficient Amounts Of Nutrients FromCarbohydrates, Fats And Proteins Throughout The Day. What Impact Does Nutrition Have On Performance? Most of us already know that carbohydrates are the most readily available nutrient for e

In fact, current research is advising endurance/intense training athletes to consume 0.5-1.0 grams of carbohydrate per minute (intensity pending) during training or competition. Trying to consume more carbohydrates has only indicated intestinal distress and it is believed that the type of carbohydrate is the limiting factor.

A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic performance. Carbohydrate loading generally involves greatly increasing the amount of carbohydrates you eat several days before a high-intensity endurance athletic event.

Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, you may start to become fatigued, and your performance may suffer.

But with carbohydrate loading, you may be able to store up enough energy in your muscles to give you the stamina to make it through longer endurance events without overwhelming fatigue

Yet they're doing the same thing you've been told to do your entire lifting career: Consume carbohydrates post-workout.

While the idea of carbohydrate-laden post-workout nutrition is a sexy sell to athletes and physique enthusiasts alike, where does it come from, and what does it mean?

Pretty much everyone who works out shares three basic post-workout recovery goals: To begin the recovery process To support muscle growth To support our hormones and metabolism after a hard training session

Your basal metabolic rate is the amount of calories your body needs to breathe, circulate blood, grow and sustain life. Once you have calculated your BMR, you will be able to determine how many calories your body needs each day to gain weight. Women can calculate their BMR by using the following formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). The formula for a man to calculate his BMR is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).

Eat a snack before you go to bed at night and keep nutritious, high-calorie snacks where they are easily accessible. Increase the amount of food you consume slowly to allow your body time to get use to the extra digestion needing to be performed.

Writing down the food and drinks that you consume each day can be a tool to help you understand any calorie deficits that may be occurring

To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles.

Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados.

The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day.

Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.

f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?

One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.

Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.

According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.

Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.

hrough the age o

f 18, daily recommendations go up to 2,200 and 1,800,

If your child's level of physical exertion includes activities that equal walking at least 1.5 to 3 miles daily, your child will need about 200 to 400 extra calories depending on your child's age.

The real secret to weight loss is to make small, lasting changes.

diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities.

Why eat healthy? Eating the natural foods humans are well adapted at utilizing, enhances ones ability to cope with the reality of every day life. This in essence Good health can lead to a better and more fullfilling life. improves the probability of living a longer, healthier and happier life.

Generally, the less a food is processed the better