Fitmark Ambassador Sharmila Regala shares the benefits of sprints and how you can incorporate them into your fitness routine
Spring has sprung and the weather is warmer outside. Days are longer, and spring embarks a new beginning. Let this be the beginning for a new you! Enjoy the spring weather outside by taking your workouts outdoors. The track is one of my favorite places I like to utilize for my cardio sessions.
If you live near a high school with a track and field like I do, you can enjoy my personal favorite workout, Sprinting Intervals. Some benefits of Sprinting Intervals and/or High Intensity Interval Training includes: an increase in your aerobic capacity (maximum oxygen consumption, VO2 max), improve your athletic performance, boost your fat metabolism and optimizes your body fat percentage. I personally like to incorporate some leg shaping workouts and plyometric movements with my intervals. Here is an example of one of my track workouts:
Start with a 2 lap light jog for a warm up.
First Set: Sprint full out for 200 meters, fast walk/ light jog for 200 meters. Lunge for 100 meters, and then fast walk 100 meters.
Second Set: Sprint full out for 200 meters, fast walk/light jog 200 meters. Run up and down bleachers 6 times, and then fast walk 100 meters.
Third Set: Sprint full out for 200 meters, fast walk/ light jog 200 meters. Side shuffle for 100 yards in the field and side shuffle back. Fast walk/ light jog 100 meters.
Fourth set: Sprint for 400 meters and then walk fast for 200 meters.
Repeat once starting from the First Set. Light jog for 2 laps to cool down and stretch after.
Upper body workouts can also be included in your workouts at the track by utilizing the bleachers and doing body weighted exercises.
This workout will definitely leave you breathless (in a good way) and guarantees to burn a substantial amount of calories. If there is not a track nearby, you can utilize the soccer field and hills to perform a similar workout.
With any type of exercise that you may take part in, remember to keep it challenging and that the key to results is being consistent. The exercises don’t get easier, you just get stronger. Happy training!!
Fitmark Ambassador 2013