It’s once again Friday, so let’s talk fitness.
Today’s topic came to me while I was on the treadmill earlier this week. I had just completed running sprint internals. My once high ponytail was lose and low, my lungs were on fire, by legs were exhausted, and I was dripping in sweat.
And despite this unattractive, sweaty, and physically drained state I was in, I thought:
Holy hell… I love sprints.
Do you know why I love sprints? Mostly because it’s the fastest way to squeeze in an effective workout. Running sprint intervals is my go-to exercise when I only have about a half hour to train, and I want to make the most of it.
Note: adding an incline is optional for a more intense workout. Adjust the speed to whatever works for you.
- 0:00: Warm up by running at 6-6.5 for 5 minutes
- 5:00: Rest your legs on either side of the treadmill and set the speed to 10.5
- 5:30: Sprint at 10.5 for 30 seconds
- 6:00: Rest legs on sides and increase speed to 10.6
- 6:30: Sprint at 10.6 for 30 seconds
- Repeat these 30-second interval sprints while increasing the speed 1 point per sprint until you reach speed 11.
- Once you hit 11, continue 30-second interval sprints while decreasing your speed by 1 point per sprint. I aim for a minimum of 10 sprints per workout, which brings you back down to 10.5.
- Cool down with a slow jog or brisk walk for 5 minutes.
Here are three amazing benefits of this type of training.
Increased Anaerobic Threshold
There are two types of exercise: aerobic and anaerobic. While aerobic exercise requires a lot of oxygen and is capable of being maintained, aerobic requires short bursts of energy and produces lactic acid, which results in pain and sometimes cramping. Sprints can increase your anaerobic threshold, which means your body can process the lactic acid faster and cope with it more efficiently.
Sprinting requires countless muscles to perform anaerobic exercise. This means that multiple muscles are facing the same effects as they do during weight lifting. Of course, the resistance or load is completely different, but this type of exercise alone results in stronger muscles not just in one targeted place, but all over the body.
Increased Metabolism Rate
Remember how strength training is supposed to turn your body into a calorie-burning machine, even after you’ve already finished your workout? Well, the same truth applies to sprinting. This anaerobic exercise increases your overall metabolism so you continue to burn calories well after your time on the treadmill.
If you already incorporate sprinting into your workouts, what’s your go-to routine and what kind of results have you seen?
Until next time, enjoy the weekend, babes! The excitement has really been “running” through my veins… 😉