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Tuesday, 12 March 2013

The amazing results of sprint training for effective weight loss!


The amazing results of sprint training for effective weight loss!


Sprinting is a very advanced mode of high intensity training and it not suitable for everyone. Placing lots of stress on the joints and muscles, this type of extreme training must be treated with the respect it deserves. Always ensure the muscles are thoroughly warm before sprinting and be prepared for the sore muscles which often accompany a hard session.

Do not think that the principles behind sprinting cannot be applied elsewhere either. You do not have to have access to a local track, sprinting up hills in the park, or on rowing machines and bikes are great ways of burning the fat and becoming conditioned.

Sprint speed training undoubtedly is a powerful fat loss and conditioning form of exercise, just take a look at the athletes physiques in the Olympic sprints; muscled, powerful and sculpted abs always define their body make-up. Sprint training is very effective in fat loss because it causes huge amounts of Excess Post-Exercise Oxygen Consumption – EPOC. The EPOC effect is an increased rate of oxygen intake following strenuous activity intended to erase the body’s “oxygen debt and is responsible for an elevation of the body’s metabolism.

Studies have found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours. The effects of this recuperative state have existed for more than 16 hours and conducted tests for 48 hours after the conclusion of the exercise has found measurable effects existed up to the 38 hour post-exercise measurement. This amazing fat-burning state does not occur with endurance events and long steady-state treadmill runs once you have stopped, which is the reason high-intensity training has revolutionized the fitness industry in recent years.
Keep in mind, when speed training, that you cannot beat the great outdoors. Although you can reap great results from bike sprints and rowing machines avoid treadmills when possible. Treadmills are too quad dominant, meaning the front side of your legs do all the work and your hamstrings and glutes, the muscles heavily involved in true sprinting, get neglected.
You are limited by speed and trying to work the dials as you work up your speed. True speed work engages your entire body and encourages greater energy and calorie expenditure, conditioning and ultimately higher levels of EPOC (Excess Post-Exercise Oxygen Consumption) will be achieved.

So now you have an idea of the benefits, get sprinting.Warm up the muscles thoroughly with light exercises, jogs and half-speed sprints then devise your own workout I suggest you keep your sprint intervals to 30 seconds and upwards, going no further than 90 seconds. Rest intervals should equate to or be greater than the actual sprint work. So, if you sprint for 30 seconds, rest for at least 45 seconds. Usually the shorter the sprint interval is, then the higher the intensity will be (you will be sprinting faster) and therefore required to rest longer.
Take longer rest periods once you have completed a few sprints no longer than 4 times the duration of rest intervals between the sprints. This means that if you rest for 60 seconds between sprints then rest no longer than 4 minutes (240 seconds), then if you can repeat.

For example
1×30 Second sprint then – Resting 30- 60 Seconds
1×30 Second sprint then – Resting 30-60 Seconds
1×30 Second sprint then – Resting 30-60 Seconds
1×30 Second sprint then – Resting 30-60 Seconds
rest for 240 seconds…..Note! that you are only working for 120 seconds and resting for eight minutes, but that is how taxing sprint training is.
Now repeat this routine two to three times if you feel you are up to it. Just remember to listen to your body.
Author: Sebastian Turrichi

1 comment:

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