When it comes to burning calories in an effective way, there is nothing better than sprints training. Apart from maintaining the caloric balance, it also increases your cardiovascular and muscular endurance. It is even more beneficial when added to a cardio or resistance training session. Various studies have even revealed that short bursts of running are more effective than long walks or jogs and for the same reason sprint training is gaining popularity among fitness enthusiasts. Sprinting is running over a short distance in a limited period of time.
So, if you are looking to take benefit from this form of workout, here is how you can start with:
For beginners
If you are someone who has just started exercising, then take things slow. Do not put too much pressure on your body too soon as it may backfire. Give some time to your body to adapt to the higher intensity.
Always start with a warm-up session. This prepares your muscles for the workout that is about to happen. Start with dynamic stretches, speed walking, or a light jog for about five minutes.
Start with shorter sprint segments, followed by double recovery time. For example, start with 30 seconds sprint at 60 percent of your max effort. This should be followed by 60 to 120 seconds of recovery time, which could include a brisk walk or light jog.
Sample routine for beginners
-Warm-up your body for 4-5 minutes with walking, light jogging, or stretches.
-Take your first sprint for 30 seconds at a moderate pace, about 50 to 60 percent of your maximum effort.
-Slow down your walking speed for 60 to 120 seconds.
-Again sprint for 30 seconds at 70 percent maximum effort.
-Slow down your speed or walk for 60 to 120 seconds.
Continue this pattern for 20 minutes with the sprint at 80 percent maximum effort.
Taking sprint training to the next level
Once you have mastered the beginner sprints, you should move to the next level of this form of workout. Increase the intensity by manipulating the time. Increasing your sprint timing and lower your recovery timing.
Sample routine for the next level:
-Warm-up for five minutes with walking, light jogging, or dynamic stretches.
-Sprint for 45 seconds at 80 percent of your maximum effort.
-In the recovery time slow down your speed for 60 to 90 seconds.
Repeat this pattern for 20 to 30 minutes.
Here are some benefits of sprint workout:
Efficiency
Doing sprint with any form of workout helps you benefit from high-intensity interval training (HIIT). It is excellent to boost your cardiovascular fitness and can help burn more calories.
Build mass muscles
Sprint training is excellent to build mass muscles. Studies suggest that sprint training help preserve lean muscle mass, which is often lost with age.
Keeps you energetic
It requires lots of energy to perform sprint training. So doing this would keep you energize throughout the day.
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