Sprint training has many benefits, helping to grow muscles and increase metabolism

When beginning an exercise program, the sport people most often start with is running. Running is one of the most convenient sports, requiring only a pair of shoes and appropriate clothing. However, sprinting is not fun, but it is an essential element of many sports. If you've ever participated in any type of sport, you've probably used sprinting to improve your fitness levels and increase your sport-specific speed.

You may have bad memories of a nasty coach forcing you to sprint until you were out of breath. Once you stop, you may swear to never sprint again, but maybe you should give yourself another chance. The most important thing about sprint training is the rest interval.

(The original article lists several reasons: developing muscle, anti-aging, increasing metabolism, etc., explaining why you should add sprints to your training plan. Please refer to the original article, which is omitted here.)

Remember that sprinting places a lot of stress on muscles and connective tissue. Therefore, a complete warm-up should be performed before sprinting, with rhythmic, gradual movements followed by fast and explosive movements. For reference, an Olympic-level 100-meter sprinter can sprint in less than 10 seconds, but the athlete will spend more than 45 minutes warming up.

The original text provides diagrams, explanations and repetitions of warm-up exercises. Sam has compiled the names and repetitions here. For the exercises, you can refer to the original text.

Warm-up exercises

Perform 2 to 3 sets of each exercise, and then move on to the next exercise after completing the set.

1. Spider man (or woman) stretch × Perform 8 to 10 times on each side, pausing for 3 to 4 seconds each time.

2. Bouncing × 12~15 times

3. Jumping Jacks × Perform 12 to 15 times, resting for 15 to 30 seconds between sets.

The next action requires a distance of 5 to 10 meters. After each repetition, walk back to the starting position as a dynamic recovery. Perform each movement 2 to 3 times before moving on to the next movement.

1. Fast Feet and Arms

2. Lateral Shuffle

3. High-knee Running

4. Skips

Main Training

1. Strider

Use about 70-80% of your maximum speed for longer runs. After rushing forward, walk back to the starting point. Take at least 30 seconds between each sprint. Focus on maintaining good posture, start with 3 to 4 repetitions, and then gradually increase to 8 to 10 repetitions as you gain more training experience.

2. Sprint

Start with a distance of about 20 to 30 meters. The goal is speed of movement, not distance covered. When your physical fitness improves and you can tolerate the discomfort caused by high intensity, you can increase the distance and number of times. Sprint as hard as you can, then walk back to the starting point, resting for about 30 to 45 seconds in between. Start with 4 to 5 times, then gradually increase to 8 to 10 times and increase the distance as your training experience increases.

This may not seem like a lot of exercise, but if you do it right, you will definitely see results. Before increasing the distance or number of reps, allow your body about 3 to 5 weeks to acclimate to the high-intensity training. Have fun.

The Benefits of Speed ​​Training for Non-athletes

This article is from Uncle Sam's Workshop

This article is from Uncle Sam's Workshop

The Benefits of Speed ​​Training for Non-athletes