"Where does the power come from to see the race to the end?"
"From within." (-Chariots of Fire)
Sprints can help us lose fat, build muscle, improve health and live a better life. Sprint training is excellent for improving health and gives you considerably more benefits than the effort required to do it. Sprinting has typically been associated with athletic development rather than as a way to aquire quality muscle, however it does speed up the hypertrophy (muscle building) process.
Research shows that repeated sprint training produces significant fat loss results, and it does so in a very short period of time. Compared to long distance running and cardio 'aerobic type' training (which produces very little fat loss results) sprints are much more effective for fat burning in a short period of time.
Sprints create a huge metabolic disturbance and is one of the best methods for losing fat. This is a result of a metabolic phenomenon known as 'post exercise oxygen consumption' (or EPOC) - which allows the body to continually burn calories for several hours following exercise.
Build Muscle & Target the Right Muscle Fibers
Sprint training will help you build muscle as it specifically targets the powerful muscle building Type 2 (fast twitch) fibers, in comparison to long distance running which used mainly Type 1 (slow twitch) fibers.
Studies show sprinting enhances protein synthesis pathways by as much as 230% which is important as protein synthesis within the muscle repairs and replaces damaged proteins and aids in rebuilding the damaged muscle tissue making it stronger.
Also, sprint training has a positive effect on your hormonal system, it increases testosterone (anabolic sex hormone that can improve body composition) and decreases cortisol (catabolic stress hormone that can increase fat storage).
Women won't experience the same increase in testosterone, but sprints will increase growth hormone (GH) burning fat and building muscle for a strong, lean physique.
Improve Heart Health
As you sprint, your heart rate increases to compensate for the increased need for blood flow to your sprinting muscles.
Sprinting brings your heart to near its maximum speed and thus overtime can increase your maximum heart rate allowing you to work more efficiently.
Studies also show an improvement in stroke volume and a lowered resting heart rate with regualr sprint training.
Improve Insulin Sensitivity & Energy Use
Many studies show any time you alternate intense bursts of exercise with rest periods, you will improve insulin sensitivity and blood sugar tolerance.
Sprints improve insulin health in the young, old, overweight, diabetic and people with metabolic syndrome, by causing the muscle cells to produce energy more efficiently.
The programme designed is simple and easy to follow for all levels of fitness (work at your own max pace). This programme on its own is effective but try to incorporate it into your normal training routine for optimal results. The aim of this programme is to increase repeated sprint ability until you can carry out 20 max sprints over 100 metres.
NOTE: include a thorough warmup before every training session!
3 Days per week
Week 1 (build a base level of fitness over short distance)
Day 1 - 6 max sprints over 60 metres (30-60 second rest between sprints)
Day 2 - 8 max sprints over 60 metres (30-60 second rest between sprints)
Day 3 - 10 max sprints over 60 metres (30-60 second rest between sprints)
Week 2 (increase distance and sprints)
Day 1 - 12 max sprints over 70 metres (30-60 second rest between sprints)
Day 2 - 13 max sprints over 70 metres (30-60 second rest between sprints)
Day 3 - 14 max sprints over 70 metres (30-60 second rest between sprints)
Week 3 (increase distance and sprints)
Day 1 - 15 max sprints over 80 metres (30-60 second rest between sprints)
Day 2 - 16 max sprints over 80 metres (30-60 second rest between sprints)
Day 3 - 17 max sprints over 80 metres (30-60 second rest between sprints)
Week 4 (increase distance and sprints)
Day 1 - 18 max sprints over 90 metres (30-60 second rest between sprints)
Day 2 - 19 max sprints over 90 metres (30-60 second rest between sprints)
Day 3 -20 max sprints over 100 metres (30-60 second rest between sprints)
Recommended Training and Supplements
For more advanced training programmes and nutritional advice please view our store where you can purchase comprehensive personalised programmes based on your training/nutritional needs.
For Inner Angel Wellness Clinic we can heavily recommend the HEMP and PEA Alka Protein to aid in muscle recovery whilst also eliminating bloating which is usually associated with whey protein. We also suggest you consume the Wheatgrass Multivitamin to ensure your immune system is heightened when training.