6 Exercises SCIENTIFICALLY SHOWN To Make You Faster

The American Council on Exercise recommend that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.

However, they note that endurance athletes, such as runners and cyclists, should stick to about 20–30 repetitions rather than working to the point of muscle fatigue.

The American College of Sports Medicine (ACSM) recommend doing 8–12 repetitions of 8–10 strength training exercises on at least 2 days of the week.

The ACSM also recommend at least 30 minutes of moderate intensity physical activity a day, 5 days per week. Alternatively, they say that people can perform 20-minute sessions of vigorous physical activity on 3 days of the week.

Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.

How to do them:

• Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
• The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
• Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
• Try to keep the hips and lower back in line.
• Lower as far as possible, aiming to touch the chest or chin to the floor.
• Use the arm muscles to press the body back up into the starting position.
• Keep the abdominal muscles engaged throughout to help support the back.

Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.

People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.

Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.

https://www.medicalnewstoday.com/articles/best-exercises#running