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sprinting exercises
anaerobic exercises
long distance runner
lean muscle
hamstrings
losing weight
sprint
physique
amount of time
intensity
muscles
variations
A Guide To Sprints For Cardio
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A Guide to Sprints for Cardio

Have you ever thought about utilizing sprints in your cardio routine? Then you have some great judegement because sprints are an incredibly effective cardio exercise. If you’re trying to lose weight, build lean muscle, or just trying to be more athletic, then sprints should be your number one option.

Sprints absolutely destroy fat, and will build lean muscle in quads, glutes, hamstrings, and even core muscles. Have you ever seen a sprinter? They are absolutely ripped, and in fact are probably the most shredded athletes on the planet. “But I thought long distance running was the most effective way to lose fat.” WRONG. If you’re serious about losing weight, then your focus should be the exact opposite.

Anaerobic exercises like sprints achieve much better results, in a shorter amount of time. If you need anymore proof just take a look at a long distance runner next to a sprinter. The difference in physique is tremendous.

So what are some great sprinting exercises you can utilize? The most effective variations of sprints include the traditional sprint, hill sprints, interval sprints, and resistance sprints.

Traditional sprints are definitely the most popular form. For this variation, you shouldn’t sprint any longer 60 yards. A sprint lasting longer than 60 yards is essential no longer a “sprint”. Even the most athletic individuals cannot maintain 100 percent intensity for a sprint lasting longer than 60 yards. And aside from not being able to maintain 100 percent intensity, your running form will also deteriorate and it may also force your body into an aerobic state. This is the exact opposite goal of a sprint.

A good beginners sprint routine would consist of about 10 sprints. Start with 4 sprints at 60 yards, then 4 sprints at 40 yards, and finish with 2 sprints at 20 yards. There should be about 45-60 seconds rest between each sprint.

Once the traditional sprint becomes too easy, you can transition onto a more challenging variation. If you were to continue from easiest to most difficult, then the next variation you would use is interval sprints. Interval sprints are primarily anaerobic, but do utilize the aerobic system as well. Go to your local track for this one. Start by jogging the long side of the track, and then sprint the curved portions. Perform about 4-6 laps if you’re a beginner, and to increase the intensity simply increase the pace and the amount of laps you complete.

Sprints are the most effective high-intensity cardio exercise you can use, and as you can see there are many variations and many possibilities. Don’t be intimidated by this exercise because you’re missing out on a great opportunity to achieve some amazing results!


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