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There are sprints and there are sprints. When working in the home office, we tend to "sprint" 3 meters into the other room, usually, it happens to be the kitchen. Destination: St. Fridge. We get more and more creative about those excuses for having a break and start inventing the Z'nüni, Z'ähni, Z'elfi etc. as an instant reward system. Often we just look in the fridge out of boredom. But here, we don't talk about the home office sprints. Instead, the 6 minute sprints that burn fat fast and increase endurance.
So that your fridge door gets some relief and we can maybe sail around the storm over the Bikini Atoll. We suggest the following:
To us the words of our favorite doctor and author on the subject, Dr. Doug McGuff to use:
“Workouts should always create a stimulus that increases fitness and health. It must not increase the former while impairing the latter. That would be sport. ”
A refreshingly simple definition and also our guiding principle for the following recommendations:
You walk 10 seconds and then you sprint 10 seconds alternately for a total of 6 minutes. Take it easy at the beginning and be careful not to take off too explosively. You can easily pull yourself in the back of your thigh. Accelerate directly on the first few meters and then let it run loose. Step into the workout. After all, it takes a total of 3 minutes under high stress. So 10 seconds in stress and 10 seconds in relief. As with all workouts, the same applies to sprinting: quality over quantity.
Then the Velo Sprint Training is suitable for you.
These types of sprint workouts alternate between extremely strenuous phases at the absolute performance limit of the muscles - be careful not of the rest of the body, more on this below - and active break. The muscle can partially recover in this. If you do these sprints one after the other, you get the benefits of muscle and cardio training. One study even showed that it could be a real anti-aging booster. The important (HGH) Human Growth Hormone was increased by up to 2000% during this type of workout. Yabba Dabbaa Doooh!
The muscle switches to the so-called anaerobic phase very quickly at the beginning of the sprint. In this phase it is no longer possible to pump enough oxygen into the cell. From now on the energy is provided “anaerob lactacid” without oxygen but with the by-product lactic acid.
Only glycogen is metabolized, i.e. the sugar that is stored directly in the muscle cell. There is simply no time to get the sugar out of the bloodstream. To put it simply, lactate is formed in this process, which overacidifies the muscle cell until it seals off the energy supply. You notice this especially in the mountain sprint, because you start to crawl towards the end like a snail. The turbo has been used up and needs to be reloaded. For this, the muscles have to get rid of the lactate during the active break. So you can do several sprints and keep the muscle at its maximum, which has several health benefits:
Sprinting encourages our body to release a lot more hormones than would be possible with moderate running or leg training. A study has shown that sprint training can increase the production of human growth hormone (HGH) by up to 2000% . The best thing about it is that not only the stressed muscles are trained, but all other muscles also benefit from the growth hormones. As a result, the entire musculature in the body grows much more efficiently. In addition, the hormone acts as a fountain of youth and is therefore an optimal anti-aging helper.
Sprints not only release growth hormones, but also activate and form so-called "fast-twitch fibers", which are responsible for short, fast and powerful movement. This significantly improves the athlete's maximum strength. This gives them the ability to release more strength for heavy weight exercises such as leg press.
If your goal is fat burning, you can hardly avoid good interval training like sprinting. The released adrenaline docks at the receptors of the fat cells and passes on a match-critical information: locks and triglycerides - the storage form of calories in our fat - release into the blood for consumption. Nothing else is fat burning. So get the fat burn booster. You can also sprint very well with the bike (in nature) and / or if you have a rowing machine, go full throttle at home.
Happy suffering!
Hi, I am the AURUM Head Coach for the Location at Zurich City. My passion for endurance and competitive cycling has led me to deepen my understanding of High Intensity Training philosophy. I hope you enjoy my articles. Feel free to get in touch for HIT personal coaching and endurance advice.:
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