Sprint Training: A Real Cardio Solution
This means it’s time to say GOODBYE to your boring, inefficient, and ineffective aerobic cardio.
Sprints are a real solution to fat loss, and will provide you with the results you rightly deserve.
But can any regular person use this explosive exercise?
Who Can Use Explosive Sprint Training?
There is a misconception that this exercise can only used by athletes and elite fitness freaks. This is the furthest thing away from the truth! In fact, this is typically an excuse from someone who is intimidated by this high-intensity workout, and looking for ways to get out of it!
Don’t be this guy or girl, and buck up.
Sprints should be used by:
- People looking to lose weight fast.
- Individuals looking for long-term results.
- Athletes trying to improve anaerobic endurance, explosiveness, and speed.
- Anyone looking to spice up their cardio routine, and push their body to the limit.
Sprints shouldn’t be used by people who:
- complain about breathing too heavy
- make excuses to get out of exercising
- have little motivation to complete the entire workout
- aren’t willing to push themselves past their comfort level
Okay, now that we got those prerequisites out of the way, I can now explain exactly how to do sprint training.
The Traditional Sprint
All sprint training for beginners should begin with the traditional variation. It’s considered “traditional” because it’s performed on flat ground at distances of 60 yards or less.
It’s important that you avoid sprinting further than 60 yards because you won’t be able to maintain 100 percent intensity, your running form will deteriorate, and it could force your body into an aerobic state.
Start out with this variation to build up a solid foundation, and to prepare your body for more advanced techniques in the future.
Beginners Routine (10 sprints):
- 60 yards: (x3) with one minute of rest
- 50 yards: (x3) with 45 seconds of rest
- 40 yards: (x4) with 30 seconds of rest
To spice up your routine, you can attempt interval sprints. Interval sprints train both the anaerobic and aerobic energy system in combination.
Some people refer to this form of training as HIIT or high-intensity interval training. Either way, you can expect some serious fat loss results with intervals.
Important note: this exercise will only be as effective as you make it. Only you can decide the pace and intensity level. If you’re serious about results then you should be pushing yourself past your comfort level!
To perform this exercise, I recommend visiting your local track. You will start by walking or jogging the straight side of the track. Once you reach the curve, you will sprint at 100 percent intensity around the curve.
Continue this interval motion for about 4-6 laps if you’re just starting out.
As you feel your cardiovascular endurance improving, you can challenge yourself even further by increasing the pace of your jog, and the amount of laps you complete.
Hill Sprint Training
At this stage of your training, you should be seeing noticeable results and be feeling confident about your progress. Well, it’s time to take your training to the next level.
Hill sprints are the most challenging variation you can use. Any gains you have witnessed from the other variations will be miniscule in comparison to what you see with this great exercise.
When I first used hill sprints, I could not believe the results I was seeing. You can expect decreases in body fat around the core and abs, increased lean muscle in the quads, glutes, hamstrings, and a legitimate surge in athleticism.
Beginners Routine (12 Sprints):
- 50 yards (x4) with 60 seconds of rest
- 40 yards (x4) with 45 seconds of rest
- 30 yards (x2) with 30 seconds of rest
- 60 yards on flat ground (x2) with 60 seconds of rest
Make sure you choose an incline that is appropriate to your level of cardiovascular advancement. Just use your common sense here… the steeper the incline, the greater level of difficulty. Know your limits, but continue to push yourself each and everyday.
Sample One-Week Sprint Training Program
Sprints are very high-intensity and should be used sparingly throughout the week. During my senior year of college, I was sprinting every other day and I was in the best shape of my life. But I’m telling you this because I didn’t start there. I worked my tail off, and built up a solid foundation to handle intense exercise several times a week.
Trust me, you can do the same. Don’t give up, and push yourself every single session.
If you’re just starting out, I recommend sprinting twice a week. Slowly progress up to three times a week when you feel ready. You should also consider incorporating some low-intensity cardio to vary up your routine even further.
Monday: Hill sprints x10
Tuesday: No cardio
Wednesday: Interval sprints x4 laps
Thursday: Low-intensity cardio session
Friday: Traditional sprints x10
This is a very elementary sprinting routine, but is a great place for beginners to start.
I hope this article helped you learn some new information about this excellent training technique. If you’re serious about your weight loss and are dedicated to transforming your body, then you should definitely use sprint training.
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