Otherwise when exercising it's crucial you drink water before and after your workout. Your muscles need water to recover from strength training and if you're not drinking enough you'll limit your gains. More obvious, you want to drink water while working out to prevent dehydration. This doesn't mean you should chug it since too much water at once is not good either. Sipping is good.
Rule of thumb is 1 liter per 1000 kcal you expend. Just make sure to drink a fair amount before and after a workout. And remember having a glass to 2 glasses of water first thing in the morning (even before your coffee) has great health benefits.
It's all in the very fast burst of energy in a sprint that makes it extremely beneficial. All of sudden you're in full-body go mode! Better heart and lung health, improved circulation, better cognition, improved metabolism, the optimal hormonal environment, and the ideal body composition are just a few of the reasons everyone should do some form of sprint training.
Studies show that sprint training is more effective than steady-state endurance training for improving endurance capacity, maximal oxygen uptake, and time to fatigue. So make sure to incorporate sprints on opposite days of your strength-building.
PLEASE watch your form! Make sure your knees don't go beyond your ankles and that your back never hunches over which will cause it to strain. Also, focus a lot on sticking your butt out like your sitting on a toilet with most of your weight in your heels.
How to do it: Grab a kettlebell or dumbbell with both hands and hold it at arms length in front of hips. Bend at hips and knees to lower the weight to the floor. Without allowing lower back to round, pull torso back and up, thrust hips forward, and stand up with the kettlebell or dumbbell. Squeeze glutes as you perform the movement.
Beginner: Kettlebell or dumbbell deadlift (shown here). *Do 3 sets of 10 to 12 reps, resting 60 seconds between sets.
Intermediate: Clean grip (hands shoulder width, palms facing in) barbell deadlift. *Do 3 sets of 10 to 12 reps, resting up to 30 seconds between sets.
Advanced: Snatch grip (hands approximately twice shoulder width, palms facing in) barbell deadlift. When standing upright, the barbell should be about 2 to 3 inches below bellybutton with arms straight. Do 3 sets of 8 to 10 reps, resting up to 15 seconds between sets.
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