If you have ever trained for awhile and found yourself in a rut, where no matter how hard you train it just seemed that you could not go any faster. What is the problem?
The problem may be you are training like a tortoise and wanting to run like the hare. Here are some tips for increasing your speed.
Run Intervals
Warm-up by jogging for 5 minutes slowly, then sprint for 30 seconds, jog 1 minute, sprint for 30 seconds, and jog another minute. The intensity and length of the intervals will depend on how fit you are. For starters try just a few repetitions, increasing them as you get fitter and stronger.
Run Hills
Warm-up for 5 minutes, find a small hill, run hard up the hill, and jog down. Repeat this until your heart rate is above 120 beats per minute, then jog back home slowly.
Run Strides
Warm-up for 5 minutes, find a smooth and flat piece of road, bike path, country road or grass field that is approximately 100 meters in length. Run the 100 meters fast, but in control. Think of yourself as an Olympic sprinter, smooth, strong and powerful.
Make sure that you are well rested to perform these “sprint” drills, incorporate some slow, long distance running, walking or jogging between these workouts to ensure adequate recovery.
by SpeedySneakers.com a Walking and Running Club for women.
Dedicated to promoting health and fitness through walking and running programs.
Showing posts with label intensity. Show all posts
Showing posts with label intensity. Show all posts
Thursday, January 24, 2008
Wednesday, January 16, 2008
Exercise intensity
So you started your exercise program. How do you know if what you are doing is sufficient enough to bring about cardiovascular improvements? One way that you can gauge your effort is by examining your intensity level.
Intensity is how much effort you put into your exercise. According to the American College of Sports Medicine (ACSM) your intensity level should be between 60% and 90% of your maximum heart rate. This level of intensity is often referred to as your target heart rate (THR) zone. In order to find this level here are few simple calculations:
Predicted Maximal Heart rate (PMHR) = 220 - age
60% = PMHR X .60
90% = PMHR X .90
For instance, a 45 year female's THR zone would be
PMHR: 220 - 45 = 175
60%: 175 x .60 = 105
90%: 175 x .90 = 158
Therefore this individual should be exercising at a level that elevates her heart rate between 105 and 158.
Intensity is how much effort you put into your exercise. According to the American College of Sports Medicine (ACSM) your intensity level should be between 60% and 90% of your maximum heart rate. This level of intensity is often referred to as your target heart rate (THR) zone. In order to find this level here are few simple calculations:
Predicted Maximal Heart rate (PMHR) = 220 - age
60% = PMHR X .60
90% = PMHR X .90
For instance, a 45 year female's THR zone would be
PMHR: 220 - 45 = 175
60%: 175 x .60 = 105
90%: 175 x .90 = 158
Therefore this individual should be exercising at a level that elevates her heart rate between 105 and 158.
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