#WORKOUT GOALCHART FOR BEGINERS HOW TO#

Good fitness goals always provide a challenge, so turn to the mother of all plyometric moves: the box jump. This ability comes in handy whether you're chasing a ball to the sideline in tennis then immediately returning to center court, or simply jumping off the commuter bus and immediately jumping over a puddle onto the curb, says Pire.

#WORKOUT GOALCHART FOR BEGINERS HOW TO#

'In addition to fat burning, teach you how to rapidly decelerate the body and reaccelerate in the opposite direction,' says Neal Pire, C.S.C.S., F.A.C.S.M., an ACE- and NASM-certified trainer and author of Plyometrics for Athletes at All Levels. Plyometrics, also known as jump training, is an advanced way to train. (Try it: How to Add Treadmill Sprint Workouts to Your Running Routine) 'This type of training, however, should be added gradually to prevent overuse injuries,' says Miller.

By adding one or two high-intensity interval sessions to your weekly routine, your body will develop the fast-twitch muscle fibers required for sprinting, as opposed to only the slow-twitch fibers most commonly associated with endurance. 'Your body needs to know what it feels like to run fast in order for it to perform at that level,' he explains. Plus, the American Council on Exercise (ACE) promotes sprinting as a great way to tone your leg and glute muscles, and when practiced as intervals, sprinting is classified as high-intensity interval training, aka HIIT (and therefore provides the many benefits of HIIT workouts).Īlthough it may sound counterintuitive, sprints also help optimize long, slow distance runs, says Miller. The initial benefit comes simply from the variation in the workout, which prevents boredom. Adding sprint training to your running routine has a number of benefits, says Miller.

Workout goalchart for beginers