Many fit people will tell you that running is the best workout for toning your muscles and shedding unwanted pounds. Running works countless muscles in the body simultaneously, stimulates an increase in oxygen to your body and increases fitness endurance. Sprinting is simply short bursts of quick-paced running. It has recently become popular as a way to blast fat off any physique and when done properly, sprinting can be an enjoyable and effective way to exercise.
Benefits of Sprinting
Sprinting creates something called the "after burn." During cardio exercise, your body burns many calories in a short time. Resistance and weight training not only burn calories during the exercise itself but also for hours after the workout as the body recovers.This recovery period is referred to as the "after burn," because your body burns calories for up to 24 hour as it repairs and rebuilds your muscles. Sprinting combines the quick calorie burning of a cardio workout with the muscle building of a resistance workout. Sprinting also helps you sculpt lean legs and abdominals. Also, the sudden bursts of energy required for sprinting help you relieve stress.
Effective Sprinting
The experts at Shapefit.com have recommendations for anyone interested in incorporating sprint training into their workout. Beginners should start with a sprint of about 25-50 meters and more experienced runners should sprint a distance of 50-100 meters. This should be done 10 times in a maximum of 60 minutes. It is advisable to sprint train twice a week, with two or three days of rest between sprint workouts. Arms should be relaxed at a 90-degree angle and move freely with the sprinting motion. You should focus on running on the balls of your feet, being mindful to keep your stride natural. Over-striding or under-striding can cause injury. Also, remaining relaxed will result in less discomfort and better running times.
Interval Training
Sprinting can be used in interval training very effectively as well. Interval training involves mixing short bursts of intense activity with short breaks of lighter activity. According to the Mayo Clinic, interval training burns more calories, increases your body's aerobic capacity and reduces the chances of workout boredom. Try performing a sprint, then walking for a minute or two until your heart rate decreases to a walking pace. Repeat this 10 times, and you will have just completed a calorie-burning, muscle-toning workout.
Additional Tips
Sprinting around a track is very convenient because it allows you to roughly measure your distances. If you don't have a track available, try using landmarks such as mailboxes or street lights to keep your distances consistent. Listening to music can help keep your motivation high while exercising, and wearing proper running shoes can prevent excessive strain on your feet. Always consult your physician before starting a new workout, and have fun!
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