Building Speed and Power?

[lessfatty]

Now that I am finished the diet I have restarted Kendo , yet 10 years older I am weaker and slower than before. Whilst I will never be young again, I do want to build speed and power. There seems to be so much stuff in books and on the Internet. I don't have time to go to a Gym, anyone have any tips or reading or "method" recommendations for how to build speed and power, particularly "explosive" speed rather than heavy lift power. I also need to significantly improve flexibility so any tips on methods that would be handy. Naturally I want to be a bit scientific about the process rather than the Japanese way of pushing yourself over the limit to until you get a brain hemorrhage or injury.

[asy]

Um, if it's all the same to you, I'd really prefer it if you didn't get a "brain haemorrhage or injury"! Who'd bail me out when I broke the forum!!!

I've been humming and hawing about doing some Pilates, I understand it tones really well. I have a "Pilates for Dummies" DVD which admittedly I bought before I started on the programme, which I watched once (that was enough exercise at the time!!!).

I've been really meaning to put it on and start, but life is SOOOOOOO busy at the moment it's not funny.

Still, I do understand the want to get fit and toned. Nothing like being lean and toned.

asy

[minime]

For flexibility and inner core strength I would definitely recommend pilates and yoga!

It's great!

Nothing gets up a sweat like yoga! I love it. Can't wait till I'm finished and can get back into it.

It really does help with mind and body. You carry yourself better and just feel fantastic after a good workout. Really recharges the batteries. Rather than flattening them with high intesity aerobic exercise.

Also for speed I would recommend interval training. Doing 3-4 mins of average paced exercise followed by 1-2 mins of high paced. So for example if running, jog comfortably for 3 mins and then sprint for 2 then jog for 3 then sprint 2 etc etc.

I'm no expert but this has helped me in the past to increase muscle tone and fitness.

Cheers
MiniMe

[Lonniecee]

LF, my youngest brother is a martial arts instructor, I'll ask him if he has any recommendations.

I've started 'Les Mills' Bodybalance' at the gym, it is a routine of tai chi, yoga and pilates, with the emphasis on core strength and toning. it is set to music and the class is for 1 hour. I've been 3 times and enjoy it immensely. I'm not an aerobics girl so this suits me and the instuctors are great, giving you options to extend yourself or alternatives if the pose is too much.

Lauren

[heavenlylamb]

i tried Pilates when I was fat..... not up to my highest body weight, probably around 100kg or so. But it doens't work when you're fat.. I looked like a beached whale!! and it was just physically impossible to get into the positions they wanted me to, because of all the blubber in the way.
I will need to do something though once I'm finished losing weight, because I can really feel the "weakness" in my tummy and back. I guess the fat acted as a kind of stabiliser, and now I feel a bit like a rag doll. I'm going to start doing tummy crunches and stretching over the next week.
Pen