Sprinting is one of the best workouts you do and popular even among
celebrities. It can help you build your legs and abs, burn fat and more.
How many times have we seen a track meet where there were
sprinters competing and we were amazed on how sculpted their legs and abs were.
Well this doesn't happen by just waking up and stepping on a track. The reason
behind this is the incredible training that is involved in becoming a
proficient sprinter.
The specific body parts that sprinting targets are the butt,
hips, hamstrings, quads, calves and abs. It is a complete body workout and can
be done outside the gym in any local park or track.
Sprint intervals are used by athletes to get into peak shape
for races and team sports. Unlike long duration training, sprint intervals
require you to use maximum effort. If you are trying to lose weight and have a
busy schedule, you can get a great workout in a short amount of time.
THE BENEFITS OF
SPRINTING
Sprinting is great for fat loss and it increases your
metabolic rate for several days. It is an exercise that can be done by men or
women.
In fact, many fitness and figure competitors incorporate sprinting in
their training because of how positive the results are in building a lean long
lengthening muscle.
Let's be honest with ourselves, we all get bored sometimes
and going to the gym every day and lifting the same weights and doing the same
exercises is no different.
The day you get bored and feel your workout is too
monotonous is probably the day you need to change things up. The best way to
change your workout is to try sprinting and see if this change can help you.
SPRINTING WORKOUT
1: Stretch
Stretch your muscles dynamically before starting your
workout. Dynamic stretches are performed in motion and they will help get your
joints and muscles acclimated for the movement they are going to be doing.
2:Jog Around
If you fail to stretch those specific areas you
definitely can be susceptible to injury because of the high impact of
the training. After 10 minutes of stretching you should be warmed up to start
your workout.
3:Position Yourself:
Utilize proper form when running. Lean forward slightly and
push forcefully off the ground with the balls of your feet. Keep your elbows
flexed 90 degrees throughout and do not tense your arms. Let them swing freely
from your shoulders and keep them close to your body.
4: Run your intervals.
Mark off a distance where you are running that is 40 to 50 yards long. After
doing your warm-up, come to this location and sprint as hard as you can for the
whole distance. Jog back to your starting point and sprint again. Repeat this
sequence five to six times.
For beginners, it is advisable to start sprinting at 50%
speed until you feel comfortable and gradually increase your speed after every
sprint. A typical sprinting workout that any average person should be able to
do is 6-10 100-meter dashes. Each 100-meter dash can be done at any speed.
After this workout your legs will be incredibly
pumped and your abs will feel worked
Remember that every time you lift you lift your leg in the
air. When you're sprinting you also work your abs.
Wear a stop watch and time your sprints for a variation. Do
your warm-up, sprint for 20 to 30 seconds and stop completely. Rest for a
duration twice as long as your sprint.
A world-class sprinter covers 100 meters in about 44 to 47
steps and the average person would probably cover that distance in about 57 to
60 steps. So think about this: you've just worked your abs in one 100 meter
sprint 57 to 60 times.
That's incredible since most people don't do that
many sit-ups in one set or even an entire workout. You should be able
to finish this sprinting workout in about 30 to 40 minutes.
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