28-Day Challenge (Day 21) "Run Faster and Stronger, Using Advanced Techniques"

How to Run Faster and Stronger, Using Advanced Techniques

RUN FASTER: ADVANCED TECHNIQUES

If you  can run 5 or 6 miles continuously, are running 20-25 miles a week regularly, you may have a need for speed. Some experts recommend waiting until you have a year of running under your belt, before starting to incorporate speed workouts into your routine.
Simply running further will improve endurance, but it isn’t enough to help you run faster. The best way to run faster is to use a range of different running techniques; which will not only help to increase your running pace, but also improve endurance.

7. HILL TRAINING

What is it? Running doesn’t call for a whole range of movement or power, especially running on the flat. To engage more muscles and for a greater range of movement, incorporate hill training. The name explains it all. Hill training or hill running, involves running uphill. Simply increase the incline on the treadmill or if you’re running outdoors find a steep hill.

How does it improve running? A better question might be – what doesn’t hill training do? Running uphill, forces your muscles to contract in a way, more powerfully than running on the flat: strengthening leg muscles and improving cardiovascular fitness, to make you a more powerful, stronger runner. Other benefits include a quick-end stride, greater stride length and better running economy. Making hill running even more awesome, is how quickly it works. Within just 6 short weeks, you should expect significant improvement in speed – and power. Running on the flat will feel a lot easier.

8. TEMPO WORKOUT

What is it? Another fast paced workout, tempo running; involves running at a challenging, but maintainable level. A level just outside your comfort zone – you’re breathing hard, but you’re not gasping for air. Tempo runs are “comfortably hard”, you’re running fast, but not too fast. If you can talk easily, or can’t talk at all, you’re not in the tempo zone. When you hit the tempo zone, you’ll be able to speak, but not in full sentences.

How does it improve running? Tempo running is probably the best method of improving speed. Tempo running increases lactate threshold (it takes longer for your body to build up lactic acid – lactic acid leads to fatigue), which allows you to run faster.

9. INTERVAL TRAINING

What is it? Interval Training involves alternating between running for intense, but brief periods (generally from a few seconds up to 2 minutes) and slightly longer periods of recovery during which you walk or jog.
How does it improve running? Interval training is a great way of boosting cardiovascular fitness and building stamina.

THE BIG GYMNASIUM'S DAILY FITNESS TIPS

(Golden Fat Loss Tips)  
Complex Carbohydrates: Such as Brown Rice, Brown Pasta or Potatoes, power your training sessions. The more intense those workouts are, the more furnaced that carbohydrate becomes...significantly increasing your energy. Subsequently, you will burn more fat during your weight training session and up to 8 hours, after you workout is completed. This is because of an elevation of your metabolic rate.

http://www.superskinnyme.com/how-to-run-faster.html

Awesome Tips to Lose Belly Fat Fast & Get a Flat Stomach (Day 2)

Awesome Tips to Lose Belly Fat Fast & Get a Flat Stomach

4. EXERCISE @ HIGH INTENSITY

Seriously, the tortoise got it wrong! Slow and steady doesn’t win the race. Forget the “fat-burning zone”, which is basically exercising at moderately low intensity. Research shows that exercising at high intensity burns a lot more calories, because it can boost metabolism for up to 2 days after your workout! And it also burns more belly fat. An Australian study showed that women who did 20 minutes of interval training three times a week lost more belly fat than women who exercised at moderate intensity for 40 minutes three times a week. Because this workout is high intensity, you should do it no more than 2 – 3 times per week, on non-consecutive days.

5. THE TYPE OF EXERCISE MATTERS

According to research the more weight-bearing the exercise, the more fat you burn from your tummy area. Weight bearing exercises is any type of exercise you do on your feet and legs and that works your muscles and bones against gravity. Not only does it burn more belly fat, but is essential for building and maintaining healthy bones. Examples of weight bearing exercises are walking, running using the elliptical trainer, dancing and basketball, to just name a very few. Non-weight bearing exercises are swimming and bicycling.

6. KNOW YOUR BODY TYPE

There are 3 body types

1. Ectomorphs who are naturally skinny with a fast metabolism, are lightly muscled and appear to have little body fat.
2. Mesomorphs who have an athletic build, are well muscled and can lose weight easily.
3. Endomorphs who have a sluggish metabolism, higher levels of body fat, gain weight easily and have to work harder than the other body types of lose weight.

It’s good to have an understanding of your body type as each body type responds differently to dieting and exercise. For example, endomorphs tend to do better on low-carb diets and have to work on losing weight without slowing their already slow metabolic rate. Also, knowing your body type will help you set realistic goals. For example, ectomorphs will struggle to boast the ripped abs of a mesomorph, because ectomorphs gain muscle with great difficulty. And while endomorphs can have a flat, toned stomach, it’ll be more difficult (i.e. require a lot more training and clean eating) for an endomorph to achieve 6-pack abs  than it would be for a mesomorph. Endomorphs with great abs are Jennifer Lopez, Beyonce and Russell Crowe. Read more about body types.

http://www.superskinnyme.com/ways-to-lose-belly-fat.htm