Fast Fitness – the Use of a Sprint Training Workout
In our high-speed, hectic world many people complain that they don’t have time to visit a gym for any length of time. That is where a sprint training workout can help you to get fit, and yet do so in a brief amount of time. So, let’s look at what’s involved in a sprint training workout, and some of the dos and don’ts.
Be Prepared
First off, a sprint training workout is not something you just jump into; you need to be in good physical shape first. So, first, start out with a simple series of exercises, and then use the ten percent rule – increase your level of activity by no more than ten percent each week – until you achieve a good level of physical fitness. This generally takes about three to four weeks.
Next, once you’re ready to use a sprint training workout, use some safety precautions to insure you don’t get hurt. Check with your doctor to make sure that the high-intensity exercises involved in the workout are okay for you to use. Also, you want to guard against muscle soreness; so be sure to do a thorough warm up before each training session.
The Process
No matter what sort of exercises you use in your sprint training workout, you need to follow the same process with each session. First, do the workout three times a week, and be sure to rest between each session; any more than three times is not advisable. Next, take five to ten minutes before each session to do some easy exercises in order to warm up. Then, do your first workout for about one minute, and do it at about sixty percent of your maximum intensity. If you feel any joint pain or your muscles getting tight – stop, and so some more warm up exercises.
After the first round, rest for about two minutes, and then do another sprint training workout; this one at about eighty percent of your maximum potential. Then do another two minute recovery. After that, go all out – a full one hundred percent sprint – and really push yourself for about thirty seconds. You then alternate between full strength sprints and recovery periods; you want to start out doing four of these maximum sprints, and then gradually work yourself up to eight.
Once you reach the point where you’re able to do eight full power sprint training workouts, and are able to do them for at least six weeks, maybe as long as eight, you can then look at changing to another exercise.
The Exercises
A sprint training workout aims at two things: building up your endurance and giving you a good cardio workout. Depending on how your level of physical fitness, you may need to start out with a simple program. So, you could run twenty meters fifteen times, then thirty meters ten times, then forty meters five times, fifty meters twice, and then do one one-hundred meter sprint. If you want a workout that incorporates rest periods, you could run for fifty meters, then walk for twenty-five meters, and sprint the last twenty-five. Do that five times, and then do a hundred meter sprint. This is followed by walking for fifty meters, a fifty meter sprint, walking for twenty-five meters, and then sprinting for twenty-five. This is yet another round that you do five circuits of.
Now, once you get very physically fit, you can move up to a higher level of sprints. You could run two hundred meters five times, then three hundred meters twice, and finally do one run of four hundred meters. If endurance is what you’re interested in, strive to do long sprints; if cardio improvement is your goal, do more reps of shorter intervals, and really push yourself.
Tags: sprint training, sprint training program, sprint training workout, sprint training workouts
