Raise your hand if you've ever seen a fat sprinter.. nobody?! I didn't think so. They're always lean, muscular, shredded specimens, with awesome cardio and seemingly endless energy. Let's have a look at some of the benefits you can expect when you add sprints to your repertoire.
There is no better type of training to achieve fat loss at the highest possible rate, than sprints. And it does this in an amazingly short amount of time, in both time invested in the actual activity, and fat loss over a period of time.
A study done in 2010 found that just six sprint sessions (bike) of 6 x 30 second sprints with a 4 minute rest between, over a 2 week period led to a 3cm leaner waist line, and much greater use of fat as a fuel source.
BUILD LEAN MUSCLE
Sprinting targets and encourages preferential growth of your large, powerful, fast-twitch muscle fibers. Studies show sprint training increases protein synthesis by up to 230 percent. With the right nutrition and recovery, this will lead to lean muscle growth.
Sprinting is also known to significantly increase testosterone levels and lower cortisol levels in males, creating a favorable ratio for muscle building and fat loss.
In women it is shown to increase the production of growth hormone, increasing fat loss and leading to the building of strong, lean muscle.
IMPROVE HEART HEALTH, CIRCULATION, & LUNG FUNCTION
Studies have shown sprint training to increase your hearts stroke volume and lower your working and resting heart rates. As well as lowering blood pressure.
Sprinting is known to reduce cholesterol, increase circulation and shows a significantly larger increase in lung capacity than aerobic exercise.
IMPROVE COGNITION & HELP PREVENT DEPRESSION
While all exercise has shown to reap some form of mental benefits, sprint trainings lead the pack. It decreases inflammation in the brain, improves hormone balance, and leaves you feeling energized after testing yourself both mentally and physically.
INCREASE ENDURANCE & WORK CAPACITY
Studies show that sprint training is more effective than steady state endurance training for improving endurance capacity, maximum oxygen uptake and time to fatigue.
Sprint training causes adaptation within the body. your body is required to use energy more efficiently, and increase your body's ability to process waste product during exercise.
They don't take a lot of time, but they do take a lot of mental strength and physical exertion, get on your bike, or on the track and you will see the benefits of your hard work.
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