For those of you who don't have much time but still want to exercise, you can try sprinting. The benefits of sprinting are the same as cycling or long-distance running which can burn body fat.
Sprinting is one way for those of you who want to lose body fat. This can be seen in sprint athletes who generally have a slim body, so many people try to do this sport to lose weight.
Advantages of Sprint
Here are some of the benefits of sprinting that you can get:
- Sprint running trains almost all parts of the body, including the buttocks, hips, hamstrings, quads, calves, to the stomach.
- In addition to burning fat, sprinting is also useful for increasing the body's metabolic rate for a few days after this exercise is done. Post-exercise oxygen consumption (EPOC) effect or the post-workout effect keeps calories burning even after the workout is done.
- For those of you who don't like lifting weights to tone your muscles, sprinting can be the right alternative to get similar benefits.
- Sprinting is relatively easy to do because all it takes is flat and non-slip ground to run short distances.
- Sprint runners will get used to managing adrenaline, breath, muscle strength, and anaerobic breathing capacity in their bodies.
In this running sport, you are not required to run at full speed like an athlete. Even to avoid muscle injury, it is recommended to run only at 75 percent of maximum speed. To burn more calories, sprinting can be combined with other cardio exercises.
Sprint Running Guide for Beginners
If you want to try doing this sport, consider the following guidelines so that you get the optimal benefits of sprinting:
- Before starting your sprint, warm up with five to ten minutes of light exercise.
- Do a sprint run at 60 percent strength first. If you feel any muscle or joint stiffness or pain, reduce the intensity or speed. Then continue to warm up again.
- Next, slow down for two minutes while continuing to move. You can do jogging or walking, depending on your current fitness condition.
- Continue sprinting by increasing your strength to 80 percent. Next, reduce the intensity and rest while still moving slowly for two minutes.
- After resting, resume sprinting at 100 percent for 30 seconds. Then reduce the intensity and rest again while still moving for two to four minutes.
- Repeat the entire series of sprints four to eight times, depending on your physical condition and endurance.
For beginners, you can do a sprint run slowly according to your ability. Do this exercise six times in two weeks to get the maximum benefits of sprinting.