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Monthly Archives: August 2016

Simple Way to Run Faster

# Get stronger

The more grounded and more dangerous you are, the more drive you’ll produce, and the quicker you’ll be. Quality preparing in the rec center, combined with some plyometric activities, are vital on the off chance that you need to get speedier. Try not to be reluctant to lift some heavier weights, in the scope of five to eight reps for each set, as this is the place you’ll see the most quality picks up at first.

# Become leaner

The heavier you are, the more difficult it is to move quickly, so decreasing your body fat is one of the quickest and easiest ways to improve your speed. What you eat will have the biggest impact here, so you need to be sure that you’re eating for your specific requirements. This will be different for us all, so recording what you eat and finding a way to track your body composition on a regular basis can be very useful to keep you on track.

# Improve your posture

Structural balance and good posture play a big part, not only in keeping you injury free, but also in helping you move and breathe more efficiently. And the more efficient you are in both of these areas, the faster you’ll be. Typical areas of weakness that need attention are the hip flexors, hamstrings, glutes and lower and mid-back, which can be improved through exercises such as lunges, deadlifts and rowing variations.

# Work on technique

The more proficient you become in certain movement patterns, the more efficient your body will be and the faster you’ll go. Want to get faster at running? Working on the technical aspects of running mechanics, such as stride length and arm drive, will make a huge difference to your efficiency, and in turn, your speed. To improve stride length for example, think about driving your leg back to push you forward.

# Do short sprints

Performing short sprint intervals and improving technique are the quickest ways to improve speed. It’s important to get a good base of overall conditioning and get yourself as strong and lean as possible at the outset, but once you have a good level of general fitness, you need to sprint if you want to go faster. Start with shorter distances of, say 10-30m, and make sure you get complete rest between sets.

Guide to Lean Strong Body

lean-strong-bodyMuscle mass, or lean mass, is critical in the event that you need to get solid, conditioned and sound. Bulk makes you fundamentally solid, keep your metabolic rate increase and will give you that looked for after incline, athletic look. Try not to stress, we’re not talking weight lifter extents, but rather sufficiently only, in the right places, to permit you to look great and go quicker for more. Here’s the way to have more grounded muscles.

# Increase the frequency

If you want to increase your muscle mass, you have to hit the gym regularly. Three sets of 10 reps once a week just won’t cut it, especially if you’re not a fitness newbie. Instead, pick up those weights three, maybe four, times a week, depending on your individual requirements and responsiveness to training. Make sure you build in enough recovery time though.

# Get your nutrition right

How you fuel your body and the nutrients that you give it to repair are vital when it comes to building muscle. The key is to eat enough calories to allow the body to recover and muscles to repair, but not too many, or your body fat will increase. Calorie requirements will vary, but a good starting point might be 20 per cent above your basal metabolic rate (BMR), which can be calculated loosely by adding a zero to your weight in pounds. So, if you weigh 120lbs, your BMR is roughly 1,200 and your calorie intake should be around 1,440.

# Increase the volume

Simply lifting heavy weights is not the key to building muscle. It’s the total volume, or tension, that you expose your muscles to that’s actually the key. You should do more reps and more sets if you want to build muscle, while using weights that challenge you. Try combining some lower reps of heavy weights with more reps using lighter weights, such as two sets of four to six reps, followed by three sets of 12-15 reps.

# Go easy on the cardio

Cardiovascular training has a place in every programme, but if you do too much, it can actually be detrimental to your muscle tone and gym performance, especially if your nutrition and other recovery approaches aren’t perfect. Try sticking to two short, intense, interval sessions each week, and if you also do regular walks, that should be enough cardio for you.

# Maximize recovery

Perhaps more important than what you do in the gym is what you do outside the gym, after your workout. Nutrition, sleep, hydration and relaxation all play a big part in helping you get the most from your workouts. Sleep is the big one and improving it will make a significant difference. Aim for seven to nine hours per night.

Inexpensive way to Get Fit

What cost ought to a lady put on her wellness? Thirty pounds for every month? Four hundred pounds a year? Really, information from Money Dashboard reports that the normal Brit spends around £550 a year on rec center participations and practice classes. Without a doubt, that doesn’t seem like a great deal yet that is before you’ve considered the developing number of individuals who are forking out on extravagance workout studios, planner wellness mold and elite sustenance administrations. With boutique exercise centers charging £30 per class or more, and top of the line mold clothing costing up to many pounds per thing, the cost can soon mount up. Indeed, recounted prove demonstrates that a few ladies are burning through a large number of pounds on their wellbeing and wellness every year. Be that as it may, is it justified, despite all the trouble?

Fitness splurging comes in many forms, from wearing luxury kit on a run, to splashing out on expensive gym memberships and paying extra for specialist training that promises results. It’s not about vanity – it’s about confidence, comfort and focus. If you look good, you feel good and that helps you muster the enthusiasm to attack a workout. But do you need to flash lots of cash to keep fit? No, of course not – and there are plenty of things that we at H&F think you shouldn’t spend money on. With the growing number of free apps and workout sites, not to mention attractive apparel that won’t empty your pockets, keeping fit doesn’t have to leave you bankrupt. The key is to work out which products are worth your pounds. And that’s where we come in…

# Log on, slim down

Turns out there’s more to online videos than yelling goats and Prancercise (Google it). In fact, the internet is a wealth of fitness knowledge. Among some of our favourite freebie workouts are the Tone It Up girls ( and Yoga With Adriene ( And you can even get free A-list workouts on the net – visit Icelandic trainer Svava Sigbertsdottir’s Viking Method YouTube channel to find out how Nicole Scherzinger works out. And you thought the web was for socialising!

# In store classes

Specialist classes don’t have to cost a penny. In fact, some are free of charge. Earlier this year, Sweaty Betty launched a ‘Get Fit 4 Free’ campaign that gave fitbies access to in-store classes, recipes and online videos. And all Sweaty Betty boutiques across the country offer free classes to members all year long. London-bound? Lululemon Covent Garden and King’s Road stores offer complimentary yoga and running club every week.

# Race your dog

Turn your furry friend into a fitness pal. Personal trainer, Alison Beadle (, tells clients to race their dog because it’s a great form of fat-burning interval work – walk fast, jog and then sprint! ‘It’s interval training with a difference,’ says Beadle. ‘One of my clients has beaten her dog once but only by cheating and throwing the ball in the opposite direction!’ It’s harder than you think.

# Look for Discount

Gym memberships can be expensive – but not if you’re smart! Most gyms offer a cheaper membership if you’re prepared to go to the club during off-peak hours – usually between 10am and 4pm, and not including weekends. Ask gyms if they do discounts for students or single mums, or register at to get up to 60 per cent off gym costs.

# Competitive commuting

Make your commute count by racing against the clock with Beadle’s commuting circuit. ‘Speed walk along the corridors, power walk up escalators and see if you can do it faster each time,’ explains Beadle. ‘If you need a little competition to motivate you, challenge a friend to walk it faster than you.’

# Lunge

Lunge like no-one’s looking. The simple move is one of the best exercises for your legs and bum – and you can do them anywhere. ‘Walking lunges can be done around your own home all day, every day,’ says Donohue. ‘There is nothing you can find in a gym that beats walking lunges for the entire lower half.’

# Hit the green gym

Got access to a park? Then you have all the kit you need to get fit – benches, a running circuit and maybe even an outdoor gym. ‘Keeping fit and healthy doesn’t need to be expensive,’ agrees Muir. ‘The great outdoors is free – go for a walk, bike ride or jog. Too cold? That’s no excuse, as you can even run up and down your stairs to get fit.’