How to Run Faster Tips By Elite Gamespeed

Increasing running speed is the dream of every professional runner. Research on how to run faster has allowed us to better understand the various ways in which an athlete can increase his running techniques. This includes the connection between weight loss and running faster, for the use of smart and running techniques like starting slow and then gaining speed and also various Training Techniques that build up the physiological fitness of the body for speedier running.

According to Elite Gamespeed the first thing is to prepare psychologically for the task. Many athletes feel that pushing themselves to greater and greater speeds might hurt them. Anyone interested in knowing how to run faster must be prepared to take some pain, both literally and in work. Most athletes benefit by increasing their stride turnover. A good technique to increase the stride turnover is to run at the normal pace for a 5k for 30 minutes and counting the number of times the right foot contacts the ground. Then taking a 30 minutes rest and then repeating the initial run, only this time trying to increase the count by 1. The cycle can be repeated. Fast running puts the muscles of the athlete, after an initial burst of aerobic mode, into anaerobic mode (in which energy is generated inefficiently resulting in a decrease in muscle performance).

The athlete can benefit by increasing his anaerobic threshold that is the time at which the anaerobic mode sets up. This can be achieved by doing ‘tempo runs’ which involve initial easy running for 5 to 10 minutes, then running for 15 to 20 minutes near the 10k pace and then finishing off with 5 to 10 minutes of cooling down. Hill training is also a very good means of increasing running strength. This exercise can be a little strenuous and is required to be done only once a week and involving 3 to 4 repeats, which could be increased to 6 to 7 repeats with increasing fitness. The repeats consist of running hard about a hundred meters to the top of the hill on a steep hill and then jogging back down.

Studies done on how to Run Faster have also indicated that every pound of weight lost gives a boost of about two seconds per mile in speed. So weight loss is always great for speed gains. Last but not least, athletes should take a day of complete rest between training periods. Rest allows the muscles to heal themselves of the stress and damage that the exercise routine puts on them.

Source : https://elitegamespeed.wordpress.com/2016/09/15/how-to-run-faster-tips/

The Health Benefits Of a Fitness Bootcamp

Boot camp fitness programs are scientifically designed workouts to suit a wide range of people who value physical fitness and are serious about remaining physically agile and trim. The fitness programs may vary in style, rigor and intensity to meet individual needs. Boot Camp Techniques and exercises can burn the extra fat and calories and also initiate you into a different lifestyle.

Losing weight and getting into shape seems nearly impossible for a lot of people and the only way to achieve results is through enforcing discipline and the fitness boot camps just do that. Understanding what needs to be done to make you physically fit and trim is winning half the battle and fitness boot camp trainers know what you need to do.

Boot camp fitness participants are made to perform a wide assortment of strengthening, stretching, and cardiovascular drills, so the entire spectrum of bodily fitness - anaerobic, aerobic, and mobility - is trained with every session.

• Effectively burn out a lot of unwanted calories leading to shedding of excess fat
• Making you work your entire body within in a short span of time and increase your powers of  endurance   and enhanced muscle strength
• Having each exercise differently so that you are not bored and remain enthusiastic
• Keep you motivated as you will do the workouts in the company of peers
• Easy to perform exercises that you can do anywhere with little equipment
• Boosting your levels of self-confidence and achieving overall body fitness

Each person's program is individualized to make it result-oriented - from the type of food and nutrition and the physical workout program design and behavioral education and changing of lifestyle. Before enrolling in fitness programs, please verify if they are reliable and whether they have qualified nutritionist, therapist, trainers and other health care professionals.  Elite Gamespeed Shared these few basic tips of  boot camp.

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Steps to Getting Faster at Sprinting

Do you also wish to seek yourself a position among the athlete who you wish to admire in your school time and college days? Looking out to break your annual day sports meet record and wish for a complete package of training that could enable you to win the trophy?

Especially when you are an athlete many skills and technique that one has to follow, to enhance each time their pace. Even those who wish to reduce their time duration or in other word wish to increase the speed of sprinting has to seek better ways to get faster at the time of sprinting. So this time pull up your socks to meet the real challenges and training that could enhance your skills of sprinting. As for the first time the founder of elite game, football, speed camps, kick for kids, aspen athletic clubs and much more, Joe Pacifico have come with the skills of getting faster at sprinting step vise:

Focus Ahead

It’s totally the waste of precious time while watching your opponents and looking down at sneaking before you about to start your race. It’s better to focus ahead toward the competition price which you will go to win at the end.

Warm-up and Stretching

It is not advisable to just start running like that, as it takes time by our muscle to get warm-up and charged to start before the race. To run as fast as you wish, you also to go for more, harder warm up that will enable you to prepare before the race that includes skipping slow jogging, etc.

Count Steps   

According to Joe Pacifico you can get familiar with the number of steps that take during your stride, as this will help you to maintain fast and steady race at the time of turns. You can easily count your steps by running for a minute and multiplying with two the number of steps which you’re with your right leg.

Proper Outfit

If you are a professional athlete then you have to always keep in mind that you must be in the proper outfit, from shoes to get-up that will definitely enhance your skill of practicing and running for sprinting.

  

Fitness and Health

An athlete has to seek all the time the level of body fitness and health on their own that help them to remain in touch with games and practice all the time. Even in off-season all, they have to maintain an adequate health and weight so that their muscle could remain stiff and harden up to mark.

  

Out of many, these are the few crucial steps that one has to take in mind and also followed by Joe Pacifico while training their athletes. Elite Gamespeed, always seeks the fitness and health of their trainees who seek sports as their future.

Source :  http://www.allperfectstories.com/steps-to-getting-faster-at-sprinting/

 

 

Best Agility Training Exercises for Athletes

Agility training has become very important for athletes today. Strength and stamina are not enough for an athlete to be at the top of his game. Today, athletes need to be fast and should be able to react quickly in any situation. To help athletes increase speed and response time trainers have started agility training. Agility training is essential for every athlete that wants to be quick and fast. In this article Elite Gamespeed shared a few basic agility training exercises.

One of the most basic agility training exercises is running at different speeds at intervals. For this exercise you will need a lot of open space to run a gym with a track is a great place for this type of agility exercise. You start by jogging for a few minutes to get warmed up. Then the athlete must run at a sprint for a set amount of time or for a predetermined distance. After sprinting for some time the athlete must return to running at a slower pace. This process should be repeated for fifteen to twenty minutes. A great tip while doing this exercise is to have a friend run at varying speeds in front of the athlete. The person running in front must change their Speed without warning. The athlete will have to change his speed to match the speed of the person running in front of him.

A ladder is a great tool for agility training. There are a number of agility exercises that you can do with the help of a ladder. You can start by facing the ladder and then jump into the empty spaces between the rungs of the ladder as quickly as possible. Once you reach the end of the ladder you sprint back to the starting position. The rungs of the ladder act as barriers and the athlete must go over them when jumping from one empty space to the next. The ladder can also be used horizontally and the athlete can shuffle across the ladder placing one foot into the empty spaces at a time. The problem with using an actual ladder for agility exercises is that it can cause injury if the athlete puts his foot down wrong. You can get an agility ladder for agility training. An agility ladder is a ladder made out of fabric and it can be rolled out onto any flat surface. An agility ladder is usually an essential part of football equipment.

Another great tip when doing agility training is to use ankle weights. This will create more resistance for the athlete when they try to lift their legs and will help them increase the strength of their ankles which are prone to injury. Agility exercises are great for improving reaction times. They help players move quickly. Agility training helps with muscle memory for sporting activities. Ever athlete should include agility sessions in their training regimen. Football players have a lot of need for agility training and football equipment should include the equipment necessary for agility exercises like an agility ladder and ankle weights.

Advantages of a Fitness Boot Camp

Fitness Boot Camps are one of the many fitness programs available today. One of the main benefits of a boot camp is that they are cost effective. This is because you will get better value for your money given that you will have highly qualified instructors and quality programs to guide you to your goal and this is better compared to hiring a personal trainer or becoming a member in one of the various fitness centers close to you. Today the price ranges are very competitive and that is why you need to get value for your hard-earned money.

The fact that many boot camps also include meals in their packages is also going to save you a lot of money since many gyms and personal instructors only offer their services without food. This will also help in maintaining your diet since you will be given food that will fit in with your fitness program while in the case of attending gyms you may be tempted to eat something you are not supposed to. Another benefit of a fitness camp is that it pushes you to get better results from your work and at the same time motivates you.

Attending a camp gives you the courage to go on and on, and this will be a good motivator since you will only be there for a couple of days as compared to gyms where you may go once or twice weekly but have to pay for the whole month regardless of how many times you attend sessions. Boot camps are also beneficial because they reduce the fat on your body faster compared to other methods of fitness training. This is possible because the workout routine that you will be assigned will be tailor-made for your body and your specific goals.

This will include the intensity in which you will be trained which will burn the calories more efficiently and in a faster way. Boot camps are also beneficial to you since you can choose the best time for you which is not the case with hiring a personal trainer who will book you on his free time which may not be appropriate for you and this will mean you lose money. You can choose to go to a camp at any of your free time. A boot camp also allows you to build your own support since you will be with other people who have the same goals as you.

You will buddy up with some of the other participants and start doing more. Working in groups will also motivate you and at the same time you will have the opportunity to encourage others. Fitness boot camps are also fun places, meaning that you will be able to enjoy yourself while training. A fitness boot camp is also beneficial in that it provides you with mental wellness where you will find yourself having more energy and in some cases sleeping well at night. A fit body is also one of the benefits of a boot camp.

The Beginner's Guide to Strength Training and Its Benefits

Strength training is done purely to improve strength and can either be used on its own, such as by power lifters and other strength athletes, or combined with other training methods, most often muscle building. It is different to most other training methods in that the health and fitness benefits are minimal due to the low rep, high rest periods involved.

How To Train

Of all training methods, strength training is the one most likely to cause injury if not done with good technique after a thorough warm-up and stretching routine. This is because the greater the resistance and the fewer the reps done the better. In fact, any more than 6 reps and it is no longer classed as strength training. Ideally a single repetition done with maximum resistance is most effective (commonly known as the one-rep max), but it also brings with it the greatest risk of injury due to the intense stress placed upon the muscles, joints and the body overall. Strength training forces the body to engage the whole of the muscles involved in the exercise to complete the repetition. Then, while resting, the muscles are repaired and their size increases better cope with the demands next time. Though this is nothing like the increase gained by training for muscle building.

Generally 2 or 3 reps are recommended with 3 sets per exercise.

Rest Periods

Adenosine triphosphate,, or ATP for short, is stored in the body and is what fuels muscle contraction. There isn't a large amount available, however, so it must be made on demand by the phosphocreatine system (which is where creatine supplements can help). This is also stored in the body and like ATP, it is ready and waiting to be used for energy. But these stores are also limited and after the first 10 seconds or so of exercise they're exhausted and take a while to recover. This is why strength training involves low reps and longer rests between sets. The minimum is 3 minutes, but if you're serious about training only for strength, 5 or more is better.

Exercises

Most weight training exercises can be for strength training, but compound exercises involve the most muscles and should form the core of any strength training program. Especially Squats, Deadlift and Bench Press. The other exercises involved depend on the individual goal, but will almost always involve split routines, where different muscle groups are worked separately on different days.

In Summary

For pure strength training, do 2 or 3 reps per set and 3 sets per exercise, with 3 to 5 minutes rest period between each set. As I said earlier, however, strength training can be combined with other training methods to produce less specific results.

Pyramid Training involves increasing the resistance of each set as the number of reps decreases, or can be done the opposite way, decreasing the resistance of each set as the number of reps increases. This creates a more rounded workout, but the result depends on the amount of reps. For example, increasing the reps up to a maximum of 10 will sacrifice some gains in strength, but will cause a greater increase in muscle mass. While increasing the amount of reps to 15 and beyond will have more of a general conditioning effect, defining the muscle more, but with much less benefit to strength or muscle size.

Periodisation

This is similar to pyramid training, but mostly used by people who have a specific goal and time frame, such as a bodybuilder who is training for a competition or a sportsman who wants to maintain fitness in the off season without over training. For example, a bodybuilder might spend 6 weeks training with a maximum of 3 reps per set to increase strength, which he would then use to build muscle by doing 10 reps per set for another 6 weeks. Finally, he would increase his reps to 15 or more per set for 6 weeks for greater muscle definition, which would be complete on the day of a competition.

There are many other ways to train, each with its own advantages and disadvantages, which is why it's so important to know your strength training goal before you begin.

Healthy Diet for Teen Athletes - Elite Gamespeed

Young Athletes need more calories in their diets than teens who are not involved in sports. Teens’ bodies are still growing and require lots of nutritious food to maintain a strong body, healthy growth and have enough energy to compete in athletic events. Foods that are high in carbohydrates are the best foods to provide energy during exercise. Vegetable starches, whole grain, cereal, rice and pasta are excellent sources of carbohydrates for the teen athlete. It is still important that teenagers eat a balanced diet that includes foods from all the food groups.

Make sure that the teen athlete in your family always eats breakfast. Breakfast is important because the body has not received any nourishment for 8 or more hours while the teen was sleeping. Breakfast should include milk, juice and a high crab food such as whole grain cereal. Protein from whole grain toast and eggs with juice and yogurt contains all the carbohydrates and nutrients that a growing teen needs to start the day.

The best way to keep up with how much food from each group a teen athlete is eating is to use the United States Department of Agriculture's Food Pyramid (my pyramid. Gov.). Young athletes should eat as many as 11 servings of whole grain and cereals every day. Whole grains and cereal foods include crackers, rice, noodles, spaghetti, bread and whole grain ready-to-eat cereals with milk. These foods are rich in complex carbohydrates, vitamin B and iron.

A teen athlete should eat at least 3 to 5 servings of vegetables every day. Vegetables contain a variety of nutrients, including vitamins, minerals, trace elements like zinc and protein that athletic teens need to help them achieve peak performance. Carrots, broccoli, tomatoes and green beans are nutritious vegetable choices to satisfy the daily requirement for vegetables.

Teens should consume as many as 4 servings of fruits and fruit juices every day. Oranges, apples, grapes, and strawberries are delicious and wholesome foods. Apple juice and orange juices should be 100 percent juice. Avoid juices that contain extra sugar or artificial sweeteners.

Three servings of dairy products every day can provide all the calcium, protein and vitamins like vitamin A and B that teen athletes need for good nutrition. A glass of fortified low-fat milk with each meal, instead of soda, can help a teen athlete meet this nutritional requirement.

Teen athletes need to eat enough protein. Lean beef, fish, eggs and chicken can help meet the 2 to 3 servings per day nutritional requirements. Vegetarian or vegan teen athletes can replace meat and animal products in their diet with beans, peas, peanuts and peanut butter.