They reveal which excellent training to improve the speed of the race

Do you have experience in the world Running Or you take your first action in this world, increase Speed of Karara This will become a goal for many. In this context, we give you some Exercises To reach it.

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Study Spanish cardiovascular magazineHe Regular fitness This is an important strategy to prevent and treat the remedial cardiovascular risk factors DiabeticThe Hypertension And Slander.

They recommend that at least moderate physical functions perform 30 minutesFive days a week, or exercise with high intensity 20 minutesThree times a week. This habit improves functional ability and reduces events Cardiovascular disease And Retrospect.

Best exercises to improve ethnic speed

Among the main individuals Exercises Upgrade Speed of Karara The following:

• Training by spaces: Study Mayo clinicIt has a short-term short term of intense activity (about 30 seconds) with long spaces of moderate activity (3-4 minutes). This method improves aerobic capacity and allows to increase resistance, which simplifies long distances and burns more calories.
• Tile with high knees: It helps to strengthen the feet and improve the racing technique. The upright body should be maintained, balance your hands and lift the knees until the thighs are almost horizontal. It is recommended to do this in sections of 30 meters, repeated pause.

• Races with resistance: Use a weight saddle or pull a slot while running, help to strengthen the feet and improve power and speed.
• Jump on the rope: This exercise strengthens the lungs, improves cardiovascular potential and contributes to high resistance when running the muscles in the legs, hands and buttocks.

• Strength training: It supports muscle growth and prevents sarcopenia. In addition, it contributes to a reduction in body cholesterol, strengthens the bones and improves the risk of injuries, and improves the risk of injuries.

Other exercises to speed up

Others have Exercises Enhance Speed Occupation. In them:

• Fartlek: As for him Planga de Castilla Pilipsia CollegeThis method is at a different pace of training throughout the training. Rapid industry sections change with others with low intensity, supporting aerobic capacity, resistance, speed and improvement in recovery.

• Climb on the stairs: This exercise is suitable for increasing speed, as it refers to a gradual travel than high speed, which is used to run faster for the body.
• Run the Tempo: A great method to grow both resistance and speed. Near the anaerobic gate, it is 45 to 60 minutes that is lasted and at a speeding speed.

• Pleometric exercises: These exercises are designed to improve agility, strength and energy, and include movements, box jumps, burpes and pleaometric flexibility.
• Run uphill: This exercise is important because it helps to strengthen the feet and improve aerobic capacity. This will increase the effort, gradually, 10 to 20 repetitions.

This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.