When planning a workout, two essential factors must be taken into account: the number of muscles involved and the time. Sprint exercises are an excellent alternative to achieve optimal intensity and complete toning in short bursts of activity.
If you’re wondering what sprinting is, the answer is simple: run at the maximum speed a person can sustain. It also helps improve stamina, mental well-being, circulation, and most importantly, speed.
It is possible to prepare for the sprint with exercises of varying difficulty to complement the usual training . Don’t miss them!
How to prepare for the sprint
Sprint preparation includes static and dynamic stretching sessions of 5 minutes each. The preparatory warm-up should be done 4-5 minutes before the sprint; if this time is exceeded, heating loses its effectiveness.
In addition to this, people over 40 years of age are advised to undergo a general medical examination to assess the possibility of sustaining the sprint exercises without problems.
Those over 40 years of age should discuss with their doctor the possibility of performing these exercises without incurring risks.
The first sprint exercise is intended to prepare the body for muscle tension that will gradually increase. Follow these steps:
- Warm-up : Dynamic stretching, walking, and even light running are suitable for those with moderate athletic experience. The recommended heating time is 5 to 7 minutes.
- Controlled intensityrunning: 30 seconds of sprinting with an intensity of approximately 60% should be performed.
- Rest– In this phase you have to slow down your run and switch to a 120-second walk. Breathing should be regular with long intervals of inhalation and exhalation.
- Second controlled intensity run: 30 seconds of running at 70% intensity.
- Second phase of rest: 120 seconds of walking.
- Third intensity run: 30 seconds of running at an intensity ranging between 80 and 85%.
- Rest Phase 3: 60-second light run followed by another 60-second walk.
- Repeat the third phase of running and resting, whichwill be completed in about 20 minutes.
Medium difficulty training
When the above steps are carried out without difficulty, you can move on to the next step. In this case, the sequence is repeated with different execution and recovery times. Follow these steps:
- Warm-up: 5 minutes walking or jogging at a brisk pace.
- Controlled intensityrunning: 40-45 seconds of sprinting at 80% intensity.
- Rest: 60 seconds of light running and 60 seconds of brisk walking. Alternatively, you can do 120 seconds of light running.
- Repeat the seriesfor 25 to 30 minutes.
high intensity exercise
The explosiveness of the race, the longer race time and the reduced recovery are the characteristics of this last exercise. To run it, follow these steps:
- Warm-up : 5 minutes of light running.
- Controlled intensity running: 45 or 50 seconds of sprinting at 85% power.
- Rest: 60-second walk.
- Repeat the sequencefor 30 to 35 minutes.
The benefits of speed exercises for the body.
In terms of benefits to the body, speed drills have a number of benefits that help improve lifestyle and performance for those who practice them regularly. In this sense, among them we have:
- Increased speed– Optimizing the muscle groups used during sprinting makes movements more precise, increasing speed in the sprint.
- sum of resistors: the sequence of explosiveness in short times and interspersed rests, allows a greater speed of recovery in the long term. At the same time, this is reflected in greater resistance in all those sports that require short periods of physical recovery.
- Muscle mass extension: According to the American Council on Exercise , speed exercises promote the conservation of type 2 fiber, which tends to be lost over the years. In this sense, the vigor of muscle mass can last until old age.
- Calorie consumption– According to some studies related to the benefits of high-intensity running in short sessions, it burns more calories than running for a longer time.
- Speed exercises help preserve muscle fibers by helping to prevent sarcopenia in old age.
· How to include sprint exercises in the training plan?
- Sprint exercises can be inserted at the beginning or end of trainingto maximize performance.
- You can start with 60 -meter runs and different rest periods, or the 20-minute beginner workout, to gauge the increase in intensity.
- Finally, we recommend that you exclude speed exercises in the case of musculoskeletal injuries. Also, in the case of heart disease, it is essential to consult your doctor before doing this activity.
- To conclude, never perform advanced exercises without first testing the body’s response at low intensities. The increase in intensity requires patience and perseverance.