We all wish we were faster, fitter, stronger and slimmer, but most of us don’t know how we can ever achieve all of these fitness goals. Here we show you how:
How to run faster
Cross training, fuelling your body correctly and enabling your body to recover between runs are all great ways to improve your running performance, and ultimately if you achieve all three of these training tricks you will be able to run faster.
However, in addition to these tricks you should also work on your leg cadence. To do this, incorporate ‘strides’ into your easy runs. For example, once you’ve completed an easy run, sprint at around 85 per cent maximum effort for between 75m to 150m. Then, walk the same distance to recover. Repeat this between six to 10 times, depending on your fitness levels.
Remember though, this is supposed to be an easy session. Don’t work too hard or else it will become another tough training day and your body won’t have had the chance to recover.
Completing strides at the end of some of your easy runs will increase your leg speed and help you to run faster.
How to burn fat
Burning fat is something most of us would love to be able to do. One way you can achieve this fitness goal is by lifting weights. When you lift weights you build lean muscle. This kind of muscle is great if you want to burn fat because for every pound of muscle you possess, you burn around six and a half calories per hour. So, the more muscle you have, the more calories you should burn.
To lose fat you should also incorporate healthy dairy foods into your diet. Most people who want to burn fat may avoid dairy products, but scientists have found that when people eat foods that are rich in dairy they absorb less fat.
How to lift heavier weights
If you want to lift heavier weights you need to improve your strength. To do this, begin to lift the weights you currently use, but lift faster. A study in Alabama found that people who lifted their weights more quickly - lifting their weights up within one second and lowering them down within one second - were able to lift 250 per cent more compared to those people who lifted their weights for five seconds and lowered them for 10.
Never sacrifice your lifting technique in order to lift faster, but if you can maintain good form whilst lifting fast, try to lift more quickly during some of your strength sessions. Using this technique should help you to become stronger and lift heavier weights.
How to improve agility
Agility is often underrated, but if you’re agile you’ll be able to change direction quickly, which is key if you play sports like football, rugby or tennis. You can boost your agility by improving your ability to turn, pivot and move your body quickly. Performing certain exercises regularly, such as the tire or ladder drill, could help you to achieve this. You should also try to work on your balance and your suppleness if you want to improve agility. Try Pilates or spend time stretching every week.
How to create a strong core
If you want a strong core you need to stop doing crunches and instead switch to your gyms TRX machine, the Swiss ball and the medicine ball. Using these three pieces of equipment enables you to do hundreds of core strengthening exercises. The variety of exercises you can complete using these exercises is key to developing a strong core. This is because if you only completed a handful of core strengthening exercises your body would adapt to the challenge, and you would not continue to progress at the same rate you would have done had you done a new exercise.
How to improve recovery
Eat a combination of protein and carbohydrates soon after a tough session, such as oats, Greek yoghurt or a tub of cherry compote. Eating these kinds of foods will help repair your muscles. You will also replenish lost nutrients.
To improve recovery, you should also buy a foam roller. This budget-friendly tool is one of the most effective and easiest ways you can aid your muscles recovery.
How to improve flexibility
Before a workout you should complete a dynamic stretch session. This will help to improve flexibility within your workout. End your sessions with a decent cool down too.
As well as your warm up and cool down work, do some stretching sessions throughout the week. Stretching may not feel like you’re getting much of a workout, but they’re vital for improving your sporting performance. If you tend to skip stretching sessions, you might benefit from attending Pilates or yoga classes.
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