Guest Post – Sprint Workout: How to Maintain Muscle and Still Lose Fat

When you are sprinting, you always feel accomplished even if the sprint lasts for a split-second. Sprinting is one of the most intense workouts known by man. Olympic sprinters are capable of covering a distance of 100 meters in less than 10 seconds meaning that they output a lot of energy, concentration, and power.

Sprinting is a great workout strategy for persons looking to burn fat but maintain their muscle mass. Although it does not burn a lot of calories within the short period of the actual work, it is an effective fat-burning exercise after the workout.

Sprinting stimulates your metabolism level on a great scale and therefore after the sprint, your body burns a lot of calories and fat for close to some hours after the intense sprinting workout is over. Here we look at the basics of sprint workout and its effectiveness in helping you lose fat but maintain muscle.

Why is Sprinting Considered an Effective Workout?

Sprinting is effective in maintaining the muscle mass in your body and losing fat due to its nature of being a power-based workout. When sprinting, you make use of all your three energy systems i.e. aerobic, glycolytic and anaerobic.

Sprinting is considered as an effective workout as it not only burns fat in your body effectively but also pushes you to your absolute mental and physical limits. It requires you to fully focus on the workout at hand and push through the oxygen deprivation and muscular fatigue thereby making you become a powerful athlete in the end.

Important Instructions for Your Sprint Workout Sessions

Before starting on your sprint workout, it is essential to take part in a thorough warm up. This is very important as it prepares you both physically and mentally for the training session ahead while decreasing the chances of suffering from injuries. Here is an important guide to follow when warming up:

  • Low-intensity Cardio: You should have a CrossFit jump rope that you should use for jumping for about 4-5 minutes in order to break a sweat. Jogging could be another great alternative for a great warm up session.
  • Precise Sprint Drills — you should perform a series of skips (power skip, side skip, and front skip), lunges (stationary or walking) as well as leg swings (side-to-side and front/back). You can do these sprint-specific drills for about 4 — 5 minutes.
  • Accelerations and Plyometrics — you can do some light plyometrics like squat jacks, high knees, and skater hops as well as 10, 20 or 30-meter accelerations again for about 4 — 5 minutes.

Your warm up sessions are geared towards activating your body muscles and sharpening the reaction time in order to generate speed in a quick and safe manner. After warming up for 15 minutes, you will be ready for the sprints.
Sprint Workout

It’s possible to choose your preferred number of sets to take part in for an effective sprint workout. Here are some sets that can be used in a sprint workout:

– Four sets where you cover a distance of 40 meters at 95%, walk back to where you started and do another sprint. The sets should be done after every two minutes before taking a five-minute rest after doing all the four sets.

– A single set of 400 meters, where you should sprint as fast as you possibly can before taking a two-minute rest.

– Four sets of 100-meter strides where you take easy strides and cool down before walking back to the starting point for another set.

You can jog for half a mile and stretch a bit as a form of cooling down. Beginners should sprint once a week but athletes can do it twice in a week.

Other Ways of Burning More Fat and Maintaining Muscle

Apart from sprinting, you should also incorporate weight lifting in your workout program. Investing in a good Olympic weight bench will be important in ensuring you lift weights safely. Lifting heavy weights and sprinting very fast increases your body’s fat mobilization as well as muscle maintenance.

It is important to chart your progress in the weight room to note any reduction in strength as it could point towards a probable muscle loss. You can also invest in the best treadmill to build up your sprinting power and speeds for an effective sprint workout.

Tips to Becoming a Sprint Workout Pro

In order to become a pro in sprint workout, you ought to start slowly with shorter distances and work your way up. At the beginning, you should take adequate time to rest but as you get better the rest period should be decreased slowly. Sprint for the shortest period of time at your best speeds since it will be more effective than sprinting for long but at a less velocity.

References

http://www.marksdailyapple.com/how-to-maintain-muscle-while-losing-weight/

http://www.builtlean.com/2016/05/09/sprint-workout-burn-fat/

http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/

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