Recent studies have shown that sprint interval training is very effective at burning calories in a short amount of time.
Sprinting works the abdominals, glutes, hamstrings, and quads while burning fat that hides the muscles underneath. Overall, it provides tone, fitness, speed, explosiveness while
working your total body.
Sprinting is the most explosive training you can do. Explosiveness helps abdominal strength and tone. Have you ever noticed the abs of Olympic sprinters such as Sally Pearson? Ab workouts would NOT be a top priority for any world class sprinter as their cores are built on the track as well as their diets.
Sprinting does two sensational things for fat and abs. Firstly, high-intensity sprint work increases the rate of metabolism and, secondly, your rate of metabolism lasts longer. In other words, calories continue burning long after a sprint session is completed.
Sprinting burns off fat while simultaneously building up and toning the muscle underneath. Research has shown that a 2-3 minutes of intense sprinting can burn an additional 200 calories during the 24 hour period after a workout.
When we complete a high-intensity, all-out sprinting workout, the more that we engage the core, legs and glutes. This is what we mean by “Explosive” training. You actually work your abs 50-60 times for every 100m sprinted. By sprinting, we create a very powerful combination of power output, engagement, constant tension, continuously contracting muscles and relaxing them.
5 Sprinting Tips:
1. Start and finish well. Always start and end well, sprinting all the way through the set distance.
2. Wear good shoes that will grip well. You want the front of your foot to get maximum traction when you press away from the ground. With maximum traction to the ground, the core must work harder to push and keep the midline tight and secure.
3. Control your core. Engage the core and low back the entire time and do not collapse either one. Keep the chest upright, as this keeps the core engaged. Even when you are sprinting and slightly leaning forward, try not to lose core control.
4. Use the arms. The arms move the legs and should be at a 90-degree angle at all times. Hill sprints are great for this and are all about the arms generating power for the legs.
5. NEVER STOP SUDDENLY ON THE LINE, FINISH THROUGH THE LINE! Don’t slow down until after running through the line. Stopping suddenly before or after crossing your line and
turning back causes more injury than anything else. Run through the line and finish “your race” then slow it down from sprint to run to jog, and to a walk. Then walk back or wait for me to yell out “3-2-1 GO!!”