Sprints for Cardio Training: The Only Guide You Need If you have never used sprints within your cardio training routine, then you are missing out on a great opportunity to decrease fat, and build lean muscle at the same time. These explosive exercises take a minimal amount of time, but will burn twice as many calories as a traditional long distance run. First thing you need to do, is to examine a professional sprinter. Sprinters are easily have the most impressive physiques among any athletes. Not only do have a low percentage of body fat, but they also have excellent muscular definition and mass. This is because they avoid aerobic training, which is a muscle killer. And instead, they focus on explosive exercises such as sprints. If you have never used sprints before, the exercise is also a great place to get started. Sprints will help you build a solid foundation for more advanced high-intensity cardio training exercises in the future Below, I’m going to explain some quality sprinting variations that you can start using to transform your body and your routine for good. Make sure that you always warm-up your body through dynamic stretching to avoid any unnecessary injury. The Traditional Sprint This variation is considered “traditional” because it is utilized most frequently. The traditional sprint is a great place to start because it will get you accustomed to the high level of intensity associated with this exercise. For sprints, it’s important that you understand that you must never sprint further than 60 yards. A sprint lasting longer than 60 yards will force the body into an aerobic state, decrease running form, and you will be unable to maintain 100 percent intensity, thus defeating the purpose of the exercise. Here is a beginners sprint routine: 4 sprints at 60 yards, 4 sprints at 40 yards, and 2 sprints at 20 yards. Interval Sprints Here is a more advanced variation of the sprint because you will utilize both the anaerobic and aerobic energy systems in combination. Intervals are a great way to melt off fat, and increase cardiovascular endurance. You will need to visit your local track for this one. Start by jogging or walking the straight side, and then sprint at 100 percent intensity around the curve. Repeat this interval motion for about 4-6 laps depending on your level of advancement. To increase the difficulty level, simply increase the pace of the jog or the amount of laps you complete.
Hill Sprints The most advanced version of sprints is the hill sprint. This variation will quadruple the gains you have seen with the other variations. Hill sprints will significantly increase lean muscle in the quads, hamstrings, glutes, and core. Here is a hill sprints routine for beginners: 4 sprints at 50 yards, 4 sprints at 40 yards, 2 sprints at 30 yards, and 2 sprints on flat ground at 60 yards. I hope this article helped you gain a better understanding of sprints, and will get you interested in using this great exercise. For more cardio training advice, make sure you visit the Cardio Training Freak.