10 essential fitness goals and how to achieve them
Whether you want to run faster, burn more fat, increase endurance, build more muscle or simply gain flexibility, you need a plan! We’ve talked with top fitness experts to find tips to help you achieve the ten most common fitness goals. Read on to learn the best ways to take your workout to the next level.
Increasing fat burn requires burning more calories overall, says Scott Weiss, DPT, ATC, CSCS, a New York-based physical therapist and athletic trainer. Long, slow distance exercise burns a higher percentage of fat calories, but kicking up the intensity burns the highest total number of calories and total fat overall. Interval training burns the greatest number of calories due to the “afterburn” effect, known as excess post oxygen consumption (EPOC). You continue to burn calories for hours after your workout as your body returns to its pre-workout state. Try alternating 20-30-second sprints for every five minutes of running at your normal pace, recommends Weiss.
Striving for a new personal best or beating your friend in the next 10K requires exercises to improve your stride length (the distance you take with each step) and stride frequency (how fast your legs move). “Ultimately, running speed is based on the product of stride length and stride frequency,” says Neal Pire, CSCS, author of “Plyometrics for Athletes At All Levels” and founder of Inspire Training Systems, NJ. “This involves increasing the strength and power of your hip extensors, especially your glutes and hamstrings.” Pire recommends incorporating squats, step-ups and single-leg Romanian squats (one leg elevated behind you on a bench, which helps improve stride length) into your workouts, as well as calf-strengthening moves. READ MORE…