How to Get an Athletic Body
Make physical activity a part of your life., Remember to strength train., Add high intensity interval training (HIIT) to your weekly routine., Develop your power.
Step-by-Step Guide
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Step 1: Make physical activity a part of your life.
At least 30 minutes of physical activity every day is recommended.If you can’t find 30 minutes straight to workout, try to break it up into 2 15-minute periods or 3 10-minute periods.Exercise at least 150 minutes a week.
You can spread out this time throughout a week.
You can do a mix of moderate and intense activities.Brisk walking, swimming or even mowing your lawn are great examples of moderate activities.For more intense activities, try running, dancing, or playing basketball.Once you’ve gotten a regular fitness routine down, you’ll want to focus on gaining athletic qualities like speed, power, agility and balance. -
Step 2: Remember to strength train.
You should strength train your muscles at least twice a week.
A good example of a strength training activity is lifting weights.Exercises you should include in your strength training routine include: squats, deadlifts, power cleans, bench presses, reverse bent over rows, pull-ups, military presses, and dips.Lifting weights or using weight machines is just one example of how to strength train.
You can also take part in activities like rock climbing or heavy gardening., The high level of intense cardio will help you build your speed and help you lean out more quickly.
Start with 15 to 20 minutes of interval work once or twice a week.
Hill sprints, sled pushes, treadmill interval sprints, and rower sprints are all great exercises to incorporate., Power is the ability to move weight quickly.
You can teach your muscles to move quickly using an exercise you’re already familiar with.
Pick a lifting exercise like squats or deadlifts.
Use a little less weight than what you’re used to.
Lift the weight as quickly as possible, but lower the weight slowly and as controlled as possible in 3 to 4 seconds.
Take a rest for 1 second and then lift the weight as quickly as possible again. -
Step 3: Add high intensity interval training (HIIT) to your weekly routine.
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Step 4: Develop your power.
Detailed Guide
At least 30 minutes of physical activity every day is recommended.If you can’t find 30 minutes straight to workout, try to break it up into 2 15-minute periods or 3 10-minute periods.Exercise at least 150 minutes a week.
You can spread out this time throughout a week.
You can do a mix of moderate and intense activities.Brisk walking, swimming or even mowing your lawn are great examples of moderate activities.For more intense activities, try running, dancing, or playing basketball.Once you’ve gotten a regular fitness routine down, you’ll want to focus on gaining athletic qualities like speed, power, agility and balance.
You should strength train your muscles at least twice a week.
A good example of a strength training activity is lifting weights.Exercises you should include in your strength training routine include: squats, deadlifts, power cleans, bench presses, reverse bent over rows, pull-ups, military presses, and dips.Lifting weights or using weight machines is just one example of how to strength train.
You can also take part in activities like rock climbing or heavy gardening., The high level of intense cardio will help you build your speed and help you lean out more quickly.
Start with 15 to 20 minutes of interval work once or twice a week.
Hill sprints, sled pushes, treadmill interval sprints, and rower sprints are all great exercises to incorporate., Power is the ability to move weight quickly.
You can teach your muscles to move quickly using an exercise you’re already familiar with.
Pick a lifting exercise like squats or deadlifts.
Use a little less weight than what you’re used to.
Lift the weight as quickly as possible, but lower the weight slowly and as controlled as possible in 3 to 4 seconds.
Take a rest for 1 second and then lift the weight as quickly as possible again.
About the Author
Virginia Martin
With a background in digital media and internet, Virginia Martin brings 14 years of hands-on experience to every article. Virginia believes in making complex topics accessible to everyone.
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