Without a doubt one of the fastest ways to lose weight quickly is sprinting. Unfortunately for most of us we haven’t sprinted in so long we have terrible form and are prone to injury. But if you take the time to learn some of the basics of good form and ease into a sprinting regimen you can reap the considerable benefits of this type of exercise. Besides, haven’t we all envied the fit, toned, lean hard-bodies of track & field athletes. These people sprint (obviously), lift weights, do plyometrics, stretch, and eat well in order to compete at a high level. If we take a lesson from their workout plan you may not be breaking any world records, but you just might be turning heads before you know it.
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Basic Tips on Form:
Stride length is of the utmost importance. To improve the length of your stride you need to drive off your foot and keep pushing until your leg is straight behind you (not still bent). Make sure your foot is pointed up when you make contact with the ground and hit the ground in a pawing movement (as if you are slapping the ground with your foot).
Stride length comes from driving forward, not from pulling yourself through. Something to be aware of as you perfect your form.
At full speed you will be standing tall, your arms pumping straight forward and back (do not pump your arm across your body). Running quickly is about efficiency. Pump your arms up high to head level and back across your hips. All movement should be moving your forward. Pumping your arms across your body is a waste of energy as this motion doesn’t help drive you straight ahead.
Keep you face, hands, and shoulders relaxed. Being relaxed is paramount to running fast. Stiffness will only slow you down. Having a relaxed face, hands, and shoulders will help keep the rest of your body relaxed.
Strength Training To Help Prevent The Most Common Injuries (Hamstring And Calve Pulls)
Strength training will not only build power and prevent injury, it will also help you lose weight fast. As part of a well-rounded strength plan to go in addition to a sprinting routine include the following exercises to build strength in hamstrings:
- Leg Curls
- Stiff-legged Deadlifts
- Glute-Hamstring Raise (do an assisted version until you have the strength to perform these without assistance)
- For Calves do the following:
- Standing Calf Raises
- Seated Calf Raises
- Reverse Calf Raises
Do 3 sets of 8 to 12 reps for each exercise.
The Need For Stretching:
You will want to stretch before and after your sprinting workout. Warm up for a couple of minutes with some easy jogging and stretch your legs and calves for 5 minutes before starting your routine. After your routine, stretch again for another 5 minutes to cool down.
For the actually sprinting routine you can do sprints ranging anywhere from 20 to 400 metres. Treat them like sets you do for weight training. For example, choose a short, medium, and long distances and do three sets of each taking a few minutes rest in between each set e.g. do 3 sprints at 40 metres, then 3 sprints at 100 meters, and finally 3 sprints at 200 metres. Start the routine with a few sprinting drills like A Skips, B Skips, and Butt Kicks then start your sprints.
Sprinting can be fun and a great way to lose weight.
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If you’re someone who wants to learn how to lose weight fast , then ImpactFitnessInc.com is for you. We can introduce you to a nutritious diet that tastes fantastic and helps you lose weight quickly . Learn from the pros who train the pros.