What is a sprint?
Sprinting is running over a short distance (less than 400m) in a limited period of time. It is used in many sports that incorporate running, typically as a way of quickly reaching a target or goal, or avoiding or catching an opponent.
Muscle involved in sprinting:
Running (jogging and sprinting) has been described as the world’s most accessible sport. It is a sport that involves most of the body muscles. see below the main muscles involved in sprinting:
– Hip Flexors
– Tibialis Anterior
Benefits of sprinting workouts:
– Builds strength – Sprints are a type of anaerobic exercise. With the right nutrition and recovery, this will lead to muscle building, allowing your body to become leaner and enabling you to run faster, longer, and more efficiently.
– Lose fat – Sprinting is one of the most effective exercises that can create a significant fat loss. With sprinting workouts, you will burn fat faster and preserve or even build muscle.
– Expand endurance – sprinting is one of the most efficient ways to build your endurance.
– Increase speed and power – Since sprints build muscle and improve the fast-twitch fibers, they increase your speed and power, leading to a faster running.
– Improves cardiovascular endurance – Doing all those explosions and putting all that extra effort on your muscles, makes your heart work and pump harder which will strengthen your heart.
– Saves time – 15-20 minutes sprint workout an by as or even more effective than jogging for an hour.
Disadvantages of sprinting workouts:
– Cardiovascular Strain – Sprinting raises your heart rate significantly, which may not be safe for all people. If you have high blood pressure, cardiovascular disease or any type of heart condition, sprinting can put you at greater risk for cardiovascular damage.
– Muscle Strain – Because sprinting involves maximum contraction of fast-twitch muscle fibers, you have a greater risk of muscle strain or injury during sprints. You should be doing no more than 1-2 days of speed exercises a week.
– Injuries – There is a higher risk of injuries compared with jogging especially if you are failing to warm-up properly.
The number of calories you burn while running (jogging or sprinting) depends on three factors:
– Body weight
– Running time
If you are about 150 pounds and you are running at a speed of about 6 miles/hour the calorie consumption is about 200-220 Kcal/10 min (600-650 Kcal/hour)
If you have the same weight, 150 pounds and you are sprinting at 100% of your velocity you will consume about 800 kcal/10 min (4800 Kcal/hour)
Of course, it is impossible to sprint for 10 minutes continuously.The human body is designed to sustain a full-on sprint for not more than 30 to 60 seconds at a time without slowing.
The beauty of a sprint workout is not only that you can burn a lot of calories in a very short amount of time, but this will also raise your metabolic rate so that you continue to burn calories at a higher rate following your workout for up to 48 hours.
Conclusion: sprint is a Kcalorie Killer
Example of a sprint workout:
Warm up – Jogging for 1 to 2 miles.
Run 10 x 200-meter intervals somewhere between 30 to 36 seconds each, depending on your fitness level. Rest after each interval 1:30 to 2 minutes, depending on your fitness level.
Cool down – Jogging 1 mile + 2-3 minutes of stretching