GO MET­RIC

Women's Health (UK) - - BEST BODY -

Speed is built away from the tread­mill and track, too. In fact, ply­o­met­ric moves have been found to make you run faster. They also im­prove your stretch re­flex and bone den­sity (cru­cial for pre­vent­ing in­juries) and ac­ti­vate your fast-twitch mus­cle fi­bres. ‘Train­ing th­ese fi­bres gives ex­plo­sive power, so you can push off harder from each step,’ ex­plains ex­er­cise phys­i­ol­o­gist Tara Whi­ton.

Fo­cus on three func­tional ex­er­cises: lunges, Ro­ma­nian sin­gle-leg dead­lifts and squats. ‘Th­ese strengthen your lower body and core,’ ex­plains Van­der­vest. For a full work­out, do three sets of 12 reps (six on each side for the lunge and deadlift) or add two sets of any to your ex­er­cise rou­tine twice a week. Want to try plyos? Whi­ton rec­om­mends start­ing with a skip­ping rope. ‘The quick, small jumps train your feet to move faster and land more softly,’ she says. Go as fast as you can for one minute, re­cover for one minute and re­peat five times Thank us at the fin­ish line.

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