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Sprints

sprintProgramming

Sprints are an anaerobic exercise, in other words, it uses type 1 muscle fibers which do not need a supply of oxygen to perform. These are your fight or flight muscles, they are very explosive but can only perform for a short period of time (seconds). Sprints are essential when building strength speed and power.

Sprinting is the best of all anaerobic exercises for your cardiovascular system. In one study it has been shown that few 30 second sprints are equal to an hour of aerobic training such as jogging.

Some of the benefits of sprinting:-

 

  • fast muscle gain & fast fat burning supplements and speeds up metabolism
  • Increases human growth hormone that rejuvenates your entire body and makes you look younger and more appealing
  • Improves heart function in way that aerobic exercise can’t
  • Strengthens bones and improves joint function
  • Improves your physical health and mental well being
  • Improves your immune system even better than aerobic training
  • Increases your lactic acid threshold and endurance
  • Removes toxins through perspiration and exercise induced lymph drainage
  • Increase of fast twitch muscle fibers as well as increase in strength, speed and power

What to do.

Find a local football pitch.

Jog 3-4 laps around the pitch to warm up. Stretch and loosen up your thighs, hamstrings, calves and buttocks.

Then

Sprint along the goal line from one corner flag to the other then walk along the side line from one end of the pitch to the other to recover.

Back straight, chin up, breath from your diaphragm, long strides, high knees.

10 sprints, the first two at 80% of your maximum effort to make sure you warm and ready, then the 8 more flat out as fast as you can all the way to the line.

As you improve you could sprint the side line and walk the goal line.

Sprints only need to be done every 7-10 days.

Get outside and push it guys. :-)

 

 

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