Lose weight faster with 30 second prints.
Although many exercise guides recommend up to 60 minutes of moderate exercise three times a week, most people are unable to exercise as often for many reasons, including lack of time and lack of results. If you don't have much time, but you want to improve your heart health and overall fitness, sprint training can be the perfect solution.
Data shows that short, high-intensity sprint training improves aerobic ability and endurance about twice as fast as traditional endurance exercises.
The science of sprint training
Sprint training can be effectively used by both high-class athletes and exercise enthusiasts. A recent study of sprint training with cyclists found that performance improves in less time when using high-intensity sprint training instead of regular speed training. These short periods of intense exercise (as opposed to interval training) improve muscle health and performance, comparable to several weeks of traditional endurance training. The femoral muscles in the high-intensity training group also showed positive changes in metabolic markers such as K + concentrate and lactate accumulation. Other results showed that short, high-intensity exercises burn more calories than the same number of medium-intensity cardio exercises . Get ready for high-intensity training
Preparation
Sprint training can be performed while running, swimming, Cycling, or almost any other cardiovascular exercise . Before adding sprint training to your schedule, you should take the following precautions into account.
· Safety: since this is a high-intensity exercise, it is recommended that you consult your doctor and read the physical activity readiness questionnaire before starting a sprint training session.
· Basic physical training: it's also important to have a solid base of physical fitness in the classes you use for sprints. To strengthen your fitness, follow the 10 percent rule and gradually increase your training volume.
· Frequency: due to the intensity of these training sessions, most athletes should not sprint more than three times a week.
· Muscle soreness: starting a sprint program can be difficult or cause delayed muscle soreness if you haven't trained enough before this workout. We recommend that you train at a moderate pace for 3 to 4 weeks before starting training.
Step-by-step guide
Before training for a sprint, be sure to perform a thorough warm-up. Injuries are more likely if your body is not prepared properly. How (and why) to warm up before training
Do sprint training three times a week. Allow at least one or two days of rest or other light exercise between sprinting sessions .
· Warmup. Before sprinting, warm up thoroughly with light exercises for 5-10 minutes. Do the same exercise that you will use for sprints.
· Sprint. Complete your first sprint with a maximum intensity of about 60%. If you feel tension in your muscles or joint pain, step back and continue to warm up.
· Recovery. Recover within 2 minutes, dropping to a comfortable pace, but keep moving. This can be a light jog or walk, depending on your fitness.
· Sprint. Perform the next sprint with a maximum intensity of about 80%.
· Recovery. Recover in 2 minutes.
· Sprint. Run the rest of the sprints at 100 percent maximum intensity or as hard as you can for 30 seconds. You must work to the maximum in each of them.
· Recovery. After each sprint, recover for 2-4 minutes so that your breathing and heart rate slow down to the point where you can keep up a conversation without choking.
· Repetition. Repeat the sprint / recovery procedure 4-8 times depending on your level and abilities. For your first training session, you will need to stop at 4 sprints. Try updating it to 8.
Chart
The goal is to do this workout six times in two weeks and then return to training twice a week for maintenance for six to eight weeks before you change your workout. On the days following sprint training, do lighter runs of 20 to 30 minutes to help recover, but keep your mileage up.
If you like your results, you can continue this procedure longer. But it's a good idea to change workouts every few months and throughout the year. Feel free to change your schedule as you see fit; see for yourself what works best for you.
Sprint training is intense, and you may need to take a break and do longer, slower workouts for a while.
Sprint training offers an option for those who have little time to exercise, but still want to improve their cardiovascular system. Although this type of training is difficult and requires a high level of motivation, it can lead to significant improvements in a short period of time.
