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Improve Exercise Performance – Being faster allows us to reach the maximum of our possibilities in physical activity. Gaining speed is an effective way of breaking barriers and accomplishing objectives in the shortest time possible. Velocity is the ratio between the distance a body travels and the time it takes to cross. In other words, it is about the speed of movement.
With an appropriate training routine and a good diet, we will not only gain weight, but we will also be able to strengthen and tone our muscles, lose weight, have a better figure and reduce the risk of injuries and illnesses.
Best Speed Exercises To Improve Your Performance
Speed training is very significant for the movement to be productive. Speed , as such, does not exist but is a set of different physical qualities.
That is why we must work on different aspects to strengthen the muscles, achieve more excellent resistance and obtain the necessary explosion to improve the times.
Some Ideas To Speed Up To Improve Exercise Performance
Jogging is one of the most mutual activities and brings more benefits. It is a matter of taking time and choosing the place. Doing it sustainably allows us to improve aerobic capacity and achieve excellent resistance. In addition, it is one of the most suggested activities for cardiovascular health and weight loss.
Accelerate And Hold
The exercise begins with a sustained jog (warm-up) for 10 minutes. Finally, we walk for about a minute to recover, and the movement is repeated. The challenge is to progress in speed and endurance times as we feel better.
Go Up And Down The Stairs
Climbing stairs at supreme speed is one of the finest aerobic exercises. It strengthens legs and buttocks and achieves excellent resistance. The descent is faster than the ascent, which will help us achieve greater agility. However, you have to be careful not to trip and fall.
Running In The Sand
It is an ideal summer activity if you choose a destination with beaches. We have to do short races where we start with a jog and increase our speed until we reach the maximum possible. We will have to progress the times day by day.
Running in sand is more brutal and requires the use of superior strength. If we return to drill on a different surface after the stage, we will feel additional agile and faster.
Running With Weight
There are different options. Use a rope and enhance weight to the waist to drag it; another possibility is to load a bar with discs on the shoulders. If you do not have material or equipment, Use the help of a person who takes us from behind by the waist and hinders your progress.
Jump Rope – Improve Exercise Performance
Coordination, stability and endurance are the keys to improving speed. Jumping rope is a good exercise to focus on these aspects. Practising for 10 minutes is a good time for the first limited time.
Then we can progressively increase it and try to make it quicker and faster. Jumps can be done on one or both legs. Remember to jump on a soft surface like a carpet to reduce the impact.
These are performed in a squatting position, with the legs slightly wider than shoulder-width apart, the hands flat on the ground, and the torso straight. You have to jump forward and up repeatedly. Another option is to do one jump ahead and one back alternately.
The sit-up primarily targets the rectus abdominis and hip flexors. Functionally, these muscles allow flexion of the trunk and flexion of the leg. They are used, for example, for walking, stairs, getting up from a lying position or raising the legs in a lying place.
It also allow, in synergy with the muscles of the lumbar region, to regulate the pressure in the intervertebral discs. They are also used in most sports to generate force in throws, pull loads or do barbell exercises, for example, in gymnastics.
Squats help us gain strength and speed. Position physically with your feet apart and your upper body straight. You should pull your hips back and turn your knees as if you are working on sitting down. The position is seized for a few seconds and then yields to the starting position in a controlled manner. The action is repeated until the series of ten repetitions is completed. Then you can add weight.
Repetitions On Slopes
The repetitions on slopes are a series of speeds in short sections, but with the peculiarity that they are carried out on an incline or slope. Of course, the idea is to push yourself up the climb to the greatest of your ability.
On the other hand, the stretch to be covered should not be so long. At most, 80 to 120 meters for those with a certain level of training. Even a little less (50 m) for amateur runners. Then you can gradually increase.
Reliefs – Improve Exercise Performance
It is a straightforward activity. It is done just as you have observed in the relay competitions in the Olympics or the World Athletics Championships.
- At least two teams of three or four people must be formed.
- It can be done in 100, 200 or 400 meters. The greater the distance, the more demanding.
- The first team member starts from the starting line.
- Upon reaching the agreed point, depending on the distance, he hits his teammate in the palm, who will immediately leave at full speed.
- The team whose member reaches the finish line first wins, although the gain is the training.
- Forming the teams to be well-balanced if there are slower or faster runners is recommended.
- Likewise, the fastest runner is suggested to be the last in the relay.
Suicide Or Stripes
Despite their name, kills are useful speed drills for improving performance. You can do them on a basketball or volleyball court, or an athletics track, demarcating every five meters.
You run out of the starting line, and when you reach the first mark, you bend down to touch it with one hand, and then you go back to the starting line to connect the starting one, but with the other hand.
The dynamic is similar to the suicides, with the difference that you don’t have to twist down to touch the line. Let’s see how the procedure is:
- In the first sequence, you can place them at 25, 50, 75 and 100 meters.
- In the first section, up to 25 meters, the trot is smooth; in the second, you increase the speed a little; in the third, you accelerate more; for the last, you finish off.
- Placing the cones at 50, 100, 150 and 200; then to 100, 200, 300 and 400.
- It’s always the same dynamic: slow, fast, faster and finish. But, you return to the starting point, walking, to recover.
- You can repeat the entire cycle four times.
Improve Exercise Performance – Speed training brings healthy benefits. The finest way to reach peak performance is to do proper speed training. You do not necessarily have to become an athlete, but improving physical condition also helps shape the body and provides benefits that have a respectable impact on our daily lives. In addition, in some cases, they are simple and fun exercises that you can do at home or outdoors.
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