"Speed"

speed: relative rapidity in moving, going, etc.; rate of motion or progress

Speed and velocity have two different meanings. Speed is the scalar quantity of how fast something is moving and can be thought of as the rate at which it covers a distance. Something that moves quickly has a high speed and covers a longer distance in a shorter amount of time. A slow moving object has lower speed and covers a relatively small amount of distance in a short amount of time. An object with no movement at all has a no speed. Therefore, the term “speed” does not just refer to something that is “moving quickly.”

Think of how the concept of speed relates to you exercise and fitness routine.

Lightning Speed

As we mentioned in the last edition, it requires high power to move something at a fast speed. For example, a strong push of the legs is needed to move the body into a sprint. These types of fast, forceful exercises will challenge the muscle in a different way than a slow and steady pace, generally resulting in strength. A movement at a slower, steadier pace will promote endurance.

Speedy Metabolism

It is important to keep the metabolism active. By eating smaller, more frequent meals and exercising at a regular rate, the body will keep in a fat-burning mode. Regular exercise is important in keeping the body this way. Skipping meals is also a bad idea. When you deprive your body of essential calories, it responds by slowing down your metabolism to conserve fuel. That means that it is important to never skip meals. Eat four small meals spaced evenly throughout the day.

Speed Exercises

There are a few exercises which are very good at promoting physical speed.

Hill and Stair Running: Hit every step on the first set and for the second set hit every other (repeat for a total of 6-10 sets during the beginning phase of your training)

Jumping Rope: The jump rope is an excellent way to develop explosive speed. T he jump rope is best used in sets under 1 minute in duration. You want to concentrate on barely touching the ground (with the balls of your feet) and then exploding upward.

Sand Running: San Diego is the perfect place to find great sand running spots. Try it and you won’t believe how good solid ground feels afterward!

Speed Racer versus Speedy Gonzalez

We love these guys because they love to go fast! However, Speedy Gonzalez definitely has it over Speed Racer. Get out of the car and run! There are lots of ways to get where you need to go. Rather than get in the car, get out and run, jog, walk or bike. The point is simple – make sure you use every opportunity you have to promote your own health and fitness. Opportunities abound!

Come visit us at BOOTCAMP 619 and join us in one of our workouts. You will be amazed at the “speedy results!”