Excercise tips helpneed speed and agilityplan to play soccer execersice routines!
Question: i was wonderin if any health pro or expert of this sort of thing cold help me. =) I'm about 5'3'' weight about 140 and slow i need speed recommendationon weight and how to lose it. execercise routines please thank you also do u believe ankle weight would help im concerened because i heard they're bad for knees. thank you so much!!!!!!!!
Answers: i was wonderin if any health pro or expert of this sort of thing cold help me. =) I'm about 5'3'' weight about 140 and slow i need speed recommendationon weight and how to lose it. execercise routines please thank you also do u believe ankle weight would help im concerened because i heard they're bad for knees. thank you so much!!!!!!!!
You describe two different problems.
Speed and agility are produced by explosive muscle power. To train for this, a high bodyweight is good. your bodyweight acts as resistance while you perform 'plyometrics'.
If you haven't done plyometric training, you can start off by doing standing squats. The idea is to do the upward part of the movement faster than you are comfortable with. With practice (over several weeks), you can do them faster and faster until the momentum lifts you clear of the floor. This is a 'squat jump'.
When you have (GRADUALLY) achieved a fast enough 'rise' from your squat, to produce the squat jump, you can start to speed up the downward movement, so that it eventually (several more weeks) becomes a 'dynamic bounce start' for the jump.
This 'bouncing squat jump' is the main training technique in plyometrics. There are lots of variations and related exercises, to help you gain explosive power in different muscle groups. These exercises will improve your speed. By learning to combine the power from several muscle groups, you will become more agile.
AFTER YOU HAVE GRADUALLY BECOME FAMILIAR WITH THESE EXERCISES, ankle weights will become useful. You can strap them to your knees, elbows, etc, to increase the effectiveness of many different exercises. You can progress to wearing several pairs, and working with a weighted body-vest, too, IF you work up to it gradually.
Suddenly starting to work with ankle weights WILL cause joint problems. Suddenly starting to use plyometric techniques will also injure you. These devices and techniques are completely safe IF you work up to using them in a gradual and patient way, as described above for the squat jump.
These training techniques will not help you to lose weight. As well as building up your muscle mass and density, they stimulate the use of powerful muscle fibres that can ONLY burn sugar. To burn fat, you need to be gently active, all day without stopping (so that the gentle muscle fibres which ONLY burn sugar, and do not become fatigued, are constantly activated). Whole-body exercises, such as swimming or climbing, are better for burning fat (because the work is shared between more muscles, which each work more gently) than vigorous 'concentrated' gymwork.
If you patiently do small amounts of plyometric training at frequent intervals (instead of massive sessions that hurt and fatigue you), you will avoid wearing yourself out. This will allow you to be more active throughout the day, and use up more fat.