Six sessions
of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans.
But before you ditch the treadie for good, be warned: research published in The Journal of Physiology found that just three 30 - minute sessions
of sprint interval training on a bike can be as effective as five one - hour endurance workouts per week in increasing the body's insulin sensitivity.
When it comes to reaping benefits
of sprint interval training, it appears that men have won the battle of the sexes, if just barely.
They found doing fewer repetitions
of these sprint intervals on a bike may lead to greater improvements in cardiorespiratory fitness.
This type of highly variable training takes your heart rate screaming probably up to 150 or 160 beats / minute at the end
of the sprint intervals, and then drops down to 100 - 110 beats / minute during your recovery intervals.
Not exact matches
I've been maintaining levels close to those since 2012 by including
sprint interval training in my exercise regimen, and by taking supplements
of grapeseed extract, vit K2, magnesium citrate, fish oil, vit E complex and the highest quality mens» multi - vit / min supplement available.
Smith's regimen included five sets
of eight 30 - second «
sprints,» followed by
intervals of rest.
Previous studies have proven the benefits
of vigorous stair climbing over sustained periods
of time — up to 70 minutes a week — but scientists set out to determine if
sprint interval training (SIT), which involves brief bursts
of vigorous exercise separated by short periods
of recovery, was an effective and time - efficient alternative for improving cardiorespiratory fitness.
Both groups followed the same multi-mode fitness program consisting
of resistance,
interval sprint, stretching and endurance training.
Instead
of doing the same steady - state run, mix up your workouts with
sprint intervals, hills, and vary the surfaces you run on (pavement, dirt, grass, sand) to keep your muscles guessing and growing stronger.
And to lose fat without losing muscle you need to do different types
of running such as sprinting, hill
sprints,
interval running and short bursts at high intensity.
Elliptical
Intervals for 15 minutes 3 minutes «casual» speed at a low resistance — like 3 10 minutes
of: 30 second «
sprint» — go as hard as you can!
PT Michelle Colley
of Life Personal Training says team sports generally require running around, often in short
sprint bursts, which is in itself a form
of interval training.
Besides the new form
of cardio called High Intensity
Interval training (alternating
sprints and jogs) which I talked about in another post, there's another form
of cardio that is also a great alternative to long, boring cardio which makes use
of your own bodyweight.
The magic bullet is called high intensity
interval training (HIIT), a method
of training where you perform short bouts
of high intensity exercise (or
sprints) intermittently, accompanied by short periods
of recovery.
Additional benefits can come from high - intensity
interval training, using bursts
of activity (stair climbing, cycling,
sprints) for no longer than twenty to thirty seconds.
Aim for at least 2 days
of strength training per week, and 1 - 2 days
of fast - paced
interval training — body weight circuits,
sprints, swimming, cycling — whatever gets you moving.
A Journal
of Sports Sciences study found that when people performed four 30 - second all - out
sprint intervals on a bike while listening to music, they had a more positive workout experience than when they pedaled without tunes — possibly because music helps distract you from the, uh, discomfort
of a tough
sprint.
I prefer to do my
sprints as more
of a «fast paced run» and make the
sprint intervals longer rather than just 30 seconds.
I do a combination
of steady state cardio (power walking, jogging, running) and high intensity
interval cardio (
sprints, cycling).
Cardio differs between
interval sprints with power walk or 28 minutes
of power walk with 12 minutes
of light jogging.
A) limiting the volume
of extremely high intensity, carbohydrate utilizing «exhausting» training sessions (such as Crossfit WOD's, long track
sprints intervals or tough workouts such as Tabata sets) to just 2 - 3 days per week maximum — especially if engaging in other longer, energy - depleting, stressful training sessions such as triathlon or marathon training.
Group «A» performed steady - state aerobic training (envision those treadmill walkers reading a magazine while «working out») and Group «B» performed
sprint intervals at 30 seconds each for a total
of 15
sprints.
Performing a bunch
of jumps,
sprints,
interval work and medicine ball work will make you feel powerful, athletic and burn fat like crazy.
Try to: mix up your routine, use different cardio machines at different intensities, try high intensity
interval training,
sprint training, plyometrics, or play a variety
of sports.
However, on one
of those days they did a small
sprint interval on a stationary bike.
Knowing that
sprint intervals and
interval training as a whole can do these types
of things is not too new.
During each week
of a training block — roughly 8 weeks, I include 1 hill
sprint workout, 1 trackwork / speed
interval, 1 tempo run, and one 1 LSD run.
Personally I like to mix it up; when running, I sometimes jog around a park for a long period
of time at low intensity, and sometimes I do hill
sprints as a kind
of interval training.
[8] M Gibala, et al. «Short - term
sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance,» Journal
of Physiology 575, no. 3 (2006): 901 - 911, 10.1113 / jphysiol.2006.112094, accessed February 15, 2015.
Try mixing in
sprints and
interval training if you want to keep the cardio up without having to do all
of the crazy distance.
A short, high intensity
interval training session could consist
of a 15 second
sprint or burst, followed by 15 seconds
of rest, repeated four times for a total
sprint time
of 60 seconds.
Speed
intervals: Find a stretch
of flat area — it could be a city block long — and «
sprint» then stand or walk in place to recover for at least the time it took you to
sprint up to double that time.
Once it takes a reasonable amount
of effort, it's time to add some strength and power training (15 - 20 %
of total training volume) such as weights,
sprints,
intervals, etc..
High - intensity training, whether weight lifting or
sprints or
intervals or CrossFit, is a potent inducer
of increased insulin sensitivity.
Don't worry about going for 10 mile runs on your off days — do 20 - 30 minutes
of intervals or go run hill
sprints in your park.
Focus your «cardio» efforts on shorter duration variable intensity
interval training, wind
sprints, hill
sprints, stair
sprints, jump rope, and other higher intensity (and variable intensity) forms
of training instead
of relying on long duration, steady - pace boring traditional cardio.
And just in case you're interested in what the actual workouts were — the volunteers were asked to take part in just 20 minute sessions
of 8 second
sprints with 12 second recovery
intervals!
Very fast running (i.e.
intervals and
sprints) and fast or steep uphill running activate the Slow Twitch + Fast Twitch A + Fast Twitch B fibers due to the high level
of force required to run at very fast paces.
I workout 6 days a week 50 to 60 minutes each day, with HIIT
sprint intervals on treadmill for 25 mins 3 days a week, the rest
of the days I do strength training (2 days
of leg, glutes and plyometric and rest
of the days are upper body and abs.
In a recent study in the International Journal
of Sports Nutrition, Exercise and Metabolism, the researchers found that 2 - minute
sprint interval sessions done 3 times a week for 6 weeks elicited the same fat burning effects as a session
of 30 minutes
of endurance exercise.
Just like
sprints, Battle Rope workouts are a way to burn lots
of calories using high intensity
interval training routines where you can burn anywhere from 300 to 500 calories per half hour targeting different muscle groups.
For just over a year, I have spent nearly every Wednesday night and Saturday morning running a warm up pace that makes me overheat, then starting the
interval workout which involves me sometimes running slower than the «warm up pace «and watching the lithe people run away from me at incredible speeds, then «slinky - ing «forward while they run back for me on the recovery, watching them
sprint away from me some more, and then eventually finding myself labouring up a hill to exit the river valley at the end
of the workout to find the group
of speedsters waiting to fist pound it out before we run back to the shop at a cool down pace which only makes me sweat even more.
Think 5 - 10 minutes
of super intense cardio
intervals (like
sprints) that you add to the beginning or end
of your workout.
Another powerful side effect
of running
sprints or performing any kind
of high intensity
interval training is that it increases Human Growth Hormone (HGH) output — which is a powerful muscle - building hormone.
I exercise six time a week with intense spinning for 4 hours, and an hour to an hour and a half
of interval running (45sec
sprint, 75 Seconds walking for 30 minutes) all in one week.
Specifically high intensity exercise such as HIIT training,
sprints, kick boxing, running,
interval training
of all kinds, hot power yoga, and cross fit.
In fact, this study by Gillen et al found that just 10 minutes
of interval sprints burned as much fat as a person that did regular steady - state cardio for 50 minutes.
I was doing
interval sprints, but I realized it wasn't a good idea to put that kind
of strain on my feet / ankles / etc.
I had also gleaned the ability to do an hour
of cardio
sprint and bike
intervals without giving up.