Category: Exercise

Speed Training

Published / by Daniel Jacks

sklz-speed-training-parachuteWhat Is Speed?

The quickness of a limb moving, how fast the legs of a runner run, the arm of a shot putter, speed is how fast something moves. An integral part of any sport, speed can be explained as-is one or more of a combination of elastic strength or power, speed endurance, and maximum speed.



How Speed Is Influenced

An athlete’s mobility, strength endurance, technique and special strength all influence speed.

Speed Energy Systems

Absolute speed is accomplished by energy and supplied therein by the anaerobic lactic pathway. Anaerobic or, without oxygen, and galactic or without lactate, energy is challenged when an athlete reaches the top speeds for 30 to 60 meters when they are running at 95 to 100 percent of their maximum. The speed component of anaerobic metabolism will last for almost eight seconds, it should be done when there is no muscle fatigue which means that the athlete should be rested up for at least 24 to 36 hours prior to this speed test.

How Is Speed Developed?

Sprinting must be practiced first at lower speeds and then gradually brought up to maximum speed in order to practice and develop speed. Stimulation, the correct firing of the motor units and excitation along with motor nerves and the various groups of muscles that it supplies, all make it quite possible for a high-frequency movement to happen. The entire process isn’t completely clear, however, the complex coordination, as well as the timing of the motor units along with the muscles all, have to be rehearsed at higher speeds in order to implant the correct patterns.

Proper warm ups with flexibility will all help improve length and frequency or strike rates. The stride length is improved by helping to develop the muscular strength as well as the power, the strength endurance and of course, the running technique. Speed development is very specific and in order to reach it one must remember the following:

Flexibility is always in motion and should be developed as well as maintained.

It is tantamount to develop speed and strength hand in hand.

It is imperative to develop skills and techniques as they are pre-learned. It is wise to remember to rehearse them and perfect them prior to doing these at faster speed levels.

Speed training is done by high velocity for short bursts of intervals. It will finally bring into play the proper neuromuscular paths and the proper energy sources to be used.

When Should The Work Be Done?

It is a vital and integral part to recall that if one wishes to improve their speed, they must control the brain as well as the nervous system. To increase speed the leg muscles will have to contract more rapidly and the brain and nervous systems will need to know how to do this for more efficiency. When you’re maintaining speed training throughout the entire year, the muscles, as well as the nervous system, don’t forget how it feels to run quickly and they will remember the proper patterns of control even in the future.

During the week of training, speed improvement will be carried out after a time of rest or easy training. During the training session, speed should be done after warming up and after any other low-intensity training is completed.

Reaction Speed Drill

Athletes begin their training in a variety of positions. They may lie face down, they may lie on their back, they may do push-ups or they may sit ups. They may kneel or even be seated. Coaches will have them stand about 30 meters from the goal and give them a signal to jump and run toward the goal at a sprint pace. They may then repeat all of this in differing starting positions and do so again and again until the timing is right. Different drills will be done for different sports such as football, hockey, and basketball. They may practice using balls, sticks and the like as well.

Acceleration Training

Murray (2005)[1] saw weighted sled training as an effect on how quickly one could do sprint acceleration. Then they concluded that the training along with the weighted sled would help to improve athlete’s acceleration phase. The practice was done in correlation with research for maximum effort runs.

Lockie et al. (2003)[2] took the time to investigate the variety of loadings and at long last concluded that using a sled as a light weight of 10 to 15 percent of the body weight would increase the acceleration techniques and not negatively affect anyone.

Another method was to put 10 to 20 meters at an incline of 5 degrees and condition the effect on the calves, the thighs, and the hips. The incline assured that the athlete would have to work harder and more diligently in order to improve the acceleration.

Sprinting Speed

Another method to increase sprinting speed is to practice sprinting downhill. A maximum of 15 percent decline is ideal. By using 40 to 60 meters they can increase their speed and maintain the speed for more than 30 meters. This could be two or three sets of three to six repetitions. The trick is to find a hill of the proper incline.

Speed work can be done when strong winds are prevailing and allow the wind to push the athlete.

Strength Training for More than just Rippling Muscles – for Life

Published / by Daniel Jacks

4a474da72582204ddd11fd83b3d01e2eStrength training has muscled its way past the domain of bodybuilding. Recent studies have done much to prove that the benefits of weight training go far beyond merely improving the physique by bulking up muscles and improving skeletal conditions.

These studies suggest that maintaining lean muscle mass may aid in the recovery of patients suffering from kidney dialysis, improve the cognitive functions of older people, reduce depression, stimulate the use of good cholesterol, aid in the recovery of patients suffering from breast cancer and even lower the risk of diabetes.

“Our Muscular system is the largest metabolically active organ in the human anatomy, that is the fundamental point people tend to forget,” says Cal State Monterrey Bay’s director of exercise physiology Kent Adams. “Strengthening the muscles has a kind of ripple effect that begins to unwind problems like obesity and metabolic syndrome.”

Age Well

“Until recently muscle training was limited those in the athletic profession, in the last 20 years however the popularity of the activity and its benefits has spread to everyone seeking improved physical conditions”, says Jeffrey Potteiger, another exercise physiologist working out of Grand Rapids, Michigan’s Grand Valley State University. Jeffrey Potteiger is also an associate of the American College of Sports Medicine. “One can argue that not getting any fitness training throughout your life could cost you many helpful assets to the aging process or the battle with weight gain,” he says.

Muscle mass begins to diminish when we hit middle age, it can diminish as much as one percent a year in a natural process referred to as sarcopenia in the medical community. After the onset of menopause women are increasingly likely to experience loss of bone structure as they age. Here again is where studies show the long-term benefits of weight training to build stronger muscles and increase bone mass.

Improve your Heart Condition

Although cardio vascular training is the apparent champion for cardio fitness, muscle training can benefit the heart in ways its vigorous relative cannot. “During a cardiovascular workout the heart is beating faster and sending blood throughout the body; it greatly improves its ability to do exactly that,” says Jeffrey Potteiger.

During resistance training, however, the muscles are generating more force than they would during an endurance workout, and the heart is not an exception, says Potteiger. During strength training, though, the heart muscle expands and contracts forcefully when pumping blood to the exercised muscle. As muscles do, stress causes the muscle to rip its fibers this is the same with the heart. After the tears in the muscle fabric are repaired the result is stronger muscles or in the case of the heart, a stronger heart not one that merely beats harder for longer.

Reduce the Risk of Diabetes

One other big advantage of committing to a strength routine is enhancing glucose metabolism, a good way to minimize the risk of diabetes. Strength training can increase the proteins that remove the glucose in the blood and deliver it to the muscular system, increasing muscular energy and also eliminating the levels of glucose in the blood.

– Having uncontrolled glucose levels in the blood can lead to certain types of kidney damage, not to mention damage to the circulatory system and also eyesight,î says Jeffrey Potteiger.

– Gain the Upper hand on the fight with Dialysis, Live Longer.

And the health benefits donít end there either, in a 2010 clinical study published in the American Society of Nephrology’s Clinical Journal, it is suggested that having a solid base of muscle mass can be greatly beneficial to recovery of patients suffering from dialysis. Researchers found that dialysis patients with greater amounts of lean muscle – according to a test that measures the circumference of the mid-arm muscle – were 37 percent more likely to recover than those with little lean muscle mass.

“This is important to survival,” says the principal researcher at the LA Biomedical Research Institute Dr. Kamyar Kalantar-Zadeh, “It’s no longer a question of looking good or competing in feats of strength. What we are talking about here is the difference between a healthy life and an early grave.”

Even those who may already be suffering from chronic kidney conditions will benefit from a rigorous training program. Way back in 1995 German dialysis treatment centers began to include exercise equipment into their facilities. In 2004 a study printed in the American Journal of Kidney diseases proposed that exercise may be a healthy complement to successful dialysis treatment; by increasing blood flow to the muscles and enhancing phosphate removal.

Improved muscle condition may also have positive effects on the brains function as well. Women ages 65 to 70 who participated in biweekly resistance training over the course of a year as a test conducted by the Archives of Internal Medicine 2010 were found to have improved their cognitive performance considerably. Those women who were committed to and endurance program declined slightly.

The reason for this improvement according to researchers is that strength training increases the amounts of protein to build muscles, these proteins are also highly beneficial the stimulation of brain growth.

In Summary, modern medical studies have gone a long way to prove how the benefits of strength training go far beyond functional and esthetic improvement; the long-term benefits of a resistance routine can be your greatest ally as you age. With a solid muscular support, you will be able to live active and strong for many years to come.

Weight Loss For Fat Loss Does Not Require Long Workouts

Published / by Daniel Jacks

idea-almost-daily-hour-long-workouts-sounds-exhaustingWhen using weight training to lose weight you don’t need to do long workouts to see results. Using s high volume weight training regimen, doing more sets of each exercise with shorter (about 1 minute) rest periods can trigger a higher release of acute growth hormones (Kraemer 1991, 1993; Mullidan 1996). Somatotropin, a growth hormone, is lipolytic. That means it can metabolize fat in adults. It is believed that it is essential to put forth an optimal amount of effort in order to produce a secretion of this growth hormone. The amount of growth hormone released is directly related to the level of exertion put forth (Pyka 1992) and is reduced with an increase in lactic acidosis (Gordon 1994).

However, when using several of your large muscles with intense weight training using longer resting periods between sets, you can underline the reduction in body lipids by increasing the level of epinephrine in the body after training. After a repetitive 10 second exercise at optimum levels, using a four minute recovery time, it is thought to produce intramuscular triacylglycerol. In order to complete creatine phosphate recovery, rest periods of about four minutes between optimum level exercise that last short durations are necessary. (McCartney 1986). If you do not get sufficient recovery time, you can compromise the exercise intensity level and decrease the utilization of intramuscular triacylglycerol that is produced after weight training with short rest periods.

Interestingly, you can get the same effect from one set as you can from three sets with increasing energy expenditures. This effect lasts for up to 72 hours after training (Heden 2011). However, there is an advantage to performing a warm up set with about half of the workout weight, a few minutes before doing the workout set. This includes a reduction of injury risks. Also, see Low-Volume Weight Training.

You get the greatest impact on energy expenditure when you exercise the largest and most powerful muscles in your body. This energy can last for days after the workout. The key muscles to exercise include the quadriceps, glutes, chest, and lats. You can use basic, compound exercises to work for these muscle groups. That would allow more of the smaller muscles to be utilized while doing fewer exercises. This will also increase the amount of energy used while cutting down the time spent working out.

For example, a Leg Press involves the quadriceps and the glutes. A chest press does not just include the chest muscles, it also works the front delts and the triceps. And Rows involve the lats and many other back muscles as well as the rear deltoids and the arm flexors which include the biceps. Then all you need to do is add the other miscellaneous exercises such as those that work the abs, leg curls and some exercises for the side delts. These will round out your workout. Also, See Workout Creation Instructions or Basic Program.

A short weight training regimen performed two to three times per week, on non-consecutive days can increase metabolism (Heden 2011) and can help maintain your muscle mass as you reduce calories (Ballor 1988, Stiegler & Cunliffe 2006). However, you will need to make some dietary changes in order to see significant reductions in the amount of body fat and weight loss you can achieve. Also, See Weight Management.

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