The sprint is all about balancing high-intensity bursts of speed with recovery time. Not only will they help you improve aerobic capacity and speed, the calorie burn can’t be beat.
When it comes to cutting you up and promoting a nutrient-partitioning milieu conducive to building and maintaining a lean, muscular physique, sprinting simply cannot be beat. A simple look at competitive athletics demonstrates this pretty clearly.
In everything that relates to body shaping and building a foundation that contributes to the development and maintenance of the muscles – sprints are in the 1st place . A quick glance at a competitive athlete illustrates this quite well. Even professional athletes with perfect genetics that use performance-enhancing substances and able to afford to work out hours at the gym every day at the same time with full medical mantle including trainers , nutritionists , sports doctors and other specialists, use sprinting in their work out program.
The United States government recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. However, that much time may not be needed in order to maintain a healthy lifestyle:
“Burning an extra 200 calories from these exercises a couple of times a week can help keep away that pound or two that many Americans gain each year.” Kyle Sevits, a researcher
Supplements that scientifically proven to improve sprinting performance:
- Creatine – naturally found in meats, increases muscular stores of creatine phosphate which is used to resynthesize ATP during high-intensity activities lasting a few seconds or so.
- Beta Alanine – a non-essential beta-amino acid that raises muscle carnosine levels and increases the amount of work you can perform at high intensities.
The Workout:
- Perform a leg warm up.
- Sprint:
- 800 meters, rest 4 minutes.
- 400 meters, rest 3 minutes.
- 400 meters, rest 3 minutes.
- 200 meters, rest 2 minutes.
- 200 meters, Rest 2 minutes.
- 200 meters, Rest 2 minutes.
- Cooldown: run 1 km at a comfortable pace.
- Perform a full body stretch.
