Cardio exercise

Sprinting (400m)

How to do it

Begin from a standing start and settle quickly into a fast, controlled running posture rather than an all-out burst.
Distribute effort evenly across the distance, holding a strong but sustainable pace through the first half.
Keep the torso tall and drive the knees through each stride, working the quadriceps and biceps femoris at a steady high tempo.
Swing the arms in rhythm with stride cadence to help maintain pace as fatigue builds.
Breathe in a steady, deep pattern through the middle portion of the run to sustain the effort.
Increase effort again over the final section rather than fading, avoiding the common fault of starting too fast and slowing through the last 100 meters.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises