Where to?
When you go sprinting take yourself to a place where the air is clean. This is very important. You will get more out of the session if you can take deep long breaths of fresh air, not truck smoke. For some of you this will mean getting up earlier than normal to avoid the day time car pollution. For us in Australia, it doesn’t really matter! :-)
You will also need to go to a place where you can run on grass. Don’t fool yourself, sprinting it very high impact. Don’t do it on concrete or a running track.
How to?
Warm up! Light jogs, stretches, short sprints. Warm up!
To start with we want to spread out the sprinting a little bit until we are ready to go a bit harder. So, follow the below routine (twice a week) for at least two weeks before progressing to something harder.
Each "spurt" will go for one minute. In this first two week period you are to sprint for at least 30 seconds of each sprinting spurt. This can be done however you like. For example: 10 seconds sprinting, 10 seconds rest, 20 seconds sprinting, 20 seconds rest. After performing one sprinting spurt you have one resting spurt where you walk around and take deep breaths through your nose to recover for the next sprinting spurt. Repeat the process of one "sprint spurt" followed by one "rest spurt" until you have completed six minutes (3 of each).
Stretch some more and go for a light jog. Return to your spot and perform two more spurts with vigor and energy. This looks easy on paper but, again, I don’t reckon many of you will be able to do it first go. Keep in mind, and Olympic 100m sprint goes for around ten seconds after which they are exhausted. Here we are doing three times that much each two minutes! Good luck!
Tips
Marks - Instead of looking at your watch each time you sprint it is best to go to your sprinting track before your session and find physical marks on the landscape to "time" yourself with. For example, at the oval near my house there is a big tree and a tap some 100m apart. After timing with my watch the first time, I know it is a roughly a 10 second flat-out sprint between the two. This way I can concentrate on running and not looking at my watch.
Breathing - Breathe through your nose in your rest spurts as it warms the air up before it gets to your lungs. This will make it easier to take in deep breaths and allow you to breathe deeper. As you breathe imagine the air is going all the way down into your stomach, not just your chest. As you breathe in, lift your arms above your head and as you exhale let them fall to your sides. I always thought this was a bit strange when my soccer coach made us do it but it really works and I have done it ever since.
Fat Loss - This type of training will turn you into a lean warrior in no time! Sprinting uses your whole body and will keep your heart rate up all day thus burning more fat and stopping your body from converting calories into fat after you eat. To maximize its fat burning properties train before you eat. Also, take a look at some of the previous articles listed below.
Conclusion
Follow this for two weeks and then we will go on to more advanced forms of sprinting. In the next article I will discuss the next best exercise in my Top Three!
Sprinting For Fitness
Jumping Rope Workout
Heavy Bag Workout
About The Author
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