speed training Oscillations of the pelvis while running or jogging speed training

Video shows the action of hips held steady versus hips wiggle waggle (oscillating) while running.

Speed coaches, POSE and CHI runners take note, video of how to apply forces to the ground for walking, running or sprinting

You read about applying forces to the ground but no one ever tells you how to apply force to the ground. Leaning and standing on the ball of the foot. This is how the body applies force to the ground when walking, running or sprinting. Learn to maximize your ground contact time. Video demonstrates how to apply forces to the ground by leaning and standing on the ball of the foot versus ball of foot and toes. For my POSE and CHI running friends. Speed coaches and shoe companies take note also …

How to run uphill and downhill fast and efficiently running, sprinting, jogging

Demo of running uphill and downhill fast and efficiently. Good lean at all times, keeping center of mass moving to the front of the body, active feet at landing to reduce impact of forces absorb by joints and muscles. Stiff leg on impact, returns maximum amount of forces applied from falling.

A Simple Sprinting Routine

Here’s a basic, “step-one” kind of fitness tip, a sprint routine that can serve as anyone’s foray into the world of sprint workouts.  More efficient than jogging or walking, sprinting takes less time out of your schedule but requires that you work at full-effort for the duration of the workout.

Sprinting is the best variation of running-based exercise that there is, better than distance running and better than walking, and is certainly better than any form of machine-based cardio.  But to get the most out of any sprint routine you truly must be able to run with 100% effort for the duration of the selected distance.  For those of you who are used to your distance runs and walks, making the switch to sprinting can be a daunting task from both mental and physical standpoints.

Sprinting at 100% requires a physical and mental effort that is very different from the kind of effort required to jog.  For most folks, it’s been so long since they sprinted – if they ever did – that their body and minds have forgotten how to do it.  So in addition to my little endorsement here, I’m going to provide you with the most basic of sprint-based workouts and a few tips to help you make this transition to a more athletic, and ultimately more enjoyable and productive, kind of workout.

One basic rule of thumb that anyone can follow in order to design their own sprint-based workout is that for every second that you spend sprinting at 100% you rest for 6-10 seconds.  For starters, keep the sprint duration at a maximum of 6 seconds and use the maximum rest period as well.  Now I know you are all smart enough to figure this out for yourselves, but following this guideline you’d sprint for 6 seconds and rest for 60 seconds.

Technically, this is called the “work-to-rest” ratio.

After warming up with some light jogging for a couple of minutes, calisthenics and dynamic flexibility work, perform 2-3 sprints at about 75% effort to get your body used to the new “sprint stride” that you will be using.  If you’ve been jogging, or just haven’t sprinted in a while, concentrate on, even over-exaggerate, getting your knees high, leaning your body slightly forward and pumping your arms in conjunction with your sprint strides. Stay on the balls of feet, and try to bounce a little as you stride.  Don’t be “heavy-footed” and stomp your feet, or come down heels first when sprinting.

For your first workout, shoot for a minimum of six sprints with a maximum of 8, and be strict with the rest periods. Just because you may not feel winded after the first two sprints, don’t shorten the rest period.  Be patient.  Because of the complex way the body fuels itself during this kind of activity, you want to condition your body to work efficiently along the lines of this work-to-rest ratio. Don’t focus on a distance, but on the time you spend sprinting.

Sticking to the guidelines mentioned above, a workout consisting of 8 sprints of 6-seconds in duration each, with a 60-second rest in between takes 8-minutes to finish.  The wear and tear on the body will be much less than it would be if you jogged for 8-minutes – let alone 30-minutes – as the total time spent running is 48-seconds.  The intensity level that the body must contend during a sprint workout is more beneficial to improving your overall level of fitness than is the low-intensity exercise provided by jogging or walking.

The high-intensity nature of a sprint workout makes this form of running the most efficient and effective form of cardiovascular training.  With the added benefit of drastically reducing the amount of stress placed on the body, everyone should incorporate sprint training into their routine.

 

Sprinting and Jogging Benefits

 

Performing various cardiovascular exercises has its own advantages and effects. Improved blood pumping rate, reduced cholesterol, fat reduction etc.However various researches point out to the athletic fraternity that a combination of sprinting and jogging would burn the calories and require sufficient endurance from core of the body as well as lower body unlike leisure walks.

The gains to be availed by sprinting is worth the effort There is a substantial amount of peak in the metabolism curve for a longer time horizon than jogging resulting in fat reduction and increase in muscle. it leads to the Hamstring muscle growth. The recovery latency improves the heart and lungs rate. Develops the stamina for long distance runs. Weight loss results are clear enough due to the change in the program leading to a healthy lifestyle.

The whole concept of sprinting boils down to speed and alignment of the upper body relative to foot. Relaxing of arms is mandatory and must be swung while running. Foot must be placed such that it lands completely from heel to toe at one go rather than either of them advancing first to touch the ground and be a cause for injuries.

Range of the stride must be contemplated with huge steps resulting in over stride and the baby steps lead to understride.Relaxation of the mind and body is very much essential while sprinting so as to decrease the chances of fatigue. Repeated cyclical stress of the body must be avoided so as to increase the chances of quick recuperation.

The optimal way to execute this program would be through interval training. In the aforementioned regime it’s necessary for the person to sprint quarter of a distance being earmarked for jogging. Progress is to be made through variation in time duration for each activity as well as intensity. This variation in pattern can be repeated an manipulated so as to suit your needs.

 

How to lose unwanted weight with exercises Stair-Sprinting

Did not have time to travel to the gym to do some exercise and always wanting to keep unwanted weight off? Do not worry, here's my help.

You can lose weight if you really want to. You just have to make a commitment to yourself to eat less and exercise more. Most people think that acting takes a lot of their time because they still think in terms of going to the gym and burning 2 or 3 hours while trying to burn some calories.

But it should not be like that. You should not go to the gym steadily for losing weight. Really? Well, if you think outside the box, you can do some aerobic type exercises near your house like sprinting up your stairs!

The stair sprints are ideal for sculpting your legs and back. You definitely should try this exercise. The muscles in your feet also get a good workout from this and gain more strength. On this you get an excellent aerobic workout without wasting valuable time traveling to the gym and back.

Here's how to do this simple yet effective exercise, the right way:

1) Find a box safe and well ventilated to staircase to begin your exercises.

2) Ran through the flights of stairs between floors, and more stairs that you cover, the more your workout is.

3) Start small, even if you are in good physical condition. Made four floors twice up and down.

4) Give time to grow up to two rehearsals. Try to do two repetitions every other day for two weeks.

5) After the first two weeks, increase to three or four times. Do not push too hard though. If you can not make four at first, then made three. Then, as time passes, you should gradually increase the repetitions in your routine. This is how you can increase your strength and gradually work your muscles harder.

So there you have it. A simple workout in a short time and you can literally just outside your door step! This exercise has reduced your travel time and is very beneficial to your health too.

Just a word of caution: be real careful going through the stairs. You do not want to fire up or miss a step and will eventually walk up your ankle or get more serious damage. And remember to choose a stair well ventilated so that you can get enough air.

Above all, do this in moderation until you get the shot of him. This is undoubtedly one of the best exercises that you can get for free.