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Sprint Training: Get More Fit In Less Time
Sprint training is one of the most effective ways to improve cardiovascular fitness and lose weight.
For many years, most fitness experts thought that long, continuous aerobic exercise was the only way to
improve cardiovascular fitness and lose weight. This was because early exercise research focused almost
exclusively on the effects of long, continuous aerobic exercise.
While there's no doubt that long, continuous aerobic exercise has its benefits, a lot of current exercise
research is showing that high intensity interval training is more beneficial. This is why many fitness experts
are now recommending sprint training and other types of high intensity interval training in addition to or
instead of traditional aerobic exercise.
High intensity interval training (HIIT) consists of alternating high intensity "work intervals" with low
to moderate intensity "recovery intervals." For example, you pedal at a fast pace on a stationary bike for 30
seconds and then pedal at a slow or moderate pace for 60 seconds, and then continue to alternate these work
and recovery intervals. Or you sprint 50 yards and then walk 50 yards, and then continue to alternate these
work and recovery intervals.
Sprint training is the type of high intensity interval training that has long been used by athletes in a
variety of sports. But a growing number of regular people are now performing sprint workouts as part of their
fitness programs.
Here are the primary benefits of sprint training:
Increases metabolism. Sprint workouts not only burn a lot of calories during the workout, they also
cause your metabolism to be elevated for up to 24 hours after the workout is over. The higher your metabolism,
the more calories your body continually burns. The increase in metabolism from a sprint workout is much higher
and lasts much longer than the increase from a traditional aerobic exercise workout. As a matter of fact,
traditional aerobic exercise has very little effect on metabolism.
Improves cardiovascular fitness. Many studies show that sprint workouts are more effective at improving
cardiovascular fitness than traditional aerobic exercise.
Increases levels of fat burning hormones. Sprint workouts increase levels of testosterone and human
growth hormone. These hormones decrease body fat, increase lean muscle mass, help keep bones strong and healthy,
and boost energy. Long, continuous aerobic exercise can decrease testosterone levels.
Requires less time. Sprint workouts require less time than traditional aerobic exercise. A typical sprint
workout should last 10 to 20 minutes and should be performed two or three times per week.
Improves athletic performance. Whether you're a weekend warrior or a serious athlete, sprint workouts
will improve your speed, power and explosiveness.
I've experienced firsthand the benefits of sprint training, as I've been performing sprint workouts on a regular
basis for over 10 years. Sprint training is one of the main reasons why I'm in the best shape of my life at 53 years
old. Sprint workouts aren't easy, but they will definitely help you get leaner, fitter and healthier.
Recommended Resource
The X-iser is the only stair stepper specifically designed to do sprint workouts.
It enables you to perform sprint workouts in the comfort of your home. Read my review of the X-iser
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