If you want to get the most out of your gym visit or training to increase VO2 Max, in the shortest amount of time, interval training may be the way to go. High-Intensity Interval Training (HIIT) has gained popularity in recent years due to its efficiency, accessibility, and numerous health benefits.
Sprint Interval Training (SIT) has also become popular among fitness enthusiasts as a supplement to their workout routines. While SIT is similar to HIIT in many ways, it is more intense, making it a great workout for those looking to challenge themselves, save time, or simply change things up.
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What Is Sprint Interval Training?
A Sprint Interval Training workout is a type of exercise that focuses on increasing your heart rate and "maxing out" each movement until you are completely exhausted. Simply put, a SIT workout may include the same exercises as an HIIT workout, but the intensity is higher and the rest periods are shorter in a SIT workout. SIT workouts frequently "intensify" exercises more than HIIT workouts and include moves like jump squats to ensure maximum effort.
Benefits Of Sprint Interval Training
If you're still on the fence about incorporating sprint intervals into your workout, consider the following advantages:
Lean & Sustainable Body Composition: The true power of Sprint Interval Training for weight loss is said to be in its ability to build muscle, as this increases your total net calorie burn over the course of a day, every day. Interval workouts are the only way to achieve this, aside from weight training. Since endurance-style cardio is catabolic, it causes muscle loss over time. Furthermore, it improves efficiency, which is the exact opposite of what you need to do if you want to stay lean without eating fewer calories as your metabolic rate decreases.
Fix Bad Metabolism & Prevent Diabetes: Intervals have been shown to improve insulin health in the young, old, overweight, diabetic, and people with metabolic syndrome, according to studies (i). Muscle mass increases the muscles' receptivity to insulin as well as their demand for glucose. By improving fat burning and overall hormonal balance in the body, you can also reduce inflammation and contribute to a better body composition.
Less Risk Of Tripping & Falling: Sprint Interval Training exercises improve power and coordination by priming the nervous system so that you react faster and have a quicker first step. They also strengthen the fast-twitch muscles, which are the ones most linked to preventing falls in the elderly. Another reason interval training is preferred over cardio-style exercise is that coordination and mobility become increasingly important as we age.
Improve Mental Toughness & Motivation: Interval training is not for the faint of heart. These workouts are excruciating. Some days are more challenging than others. When you are in the middle of a sprint workout, you will have doubts. It's all in your head if you're in pain and unsure about your ability to complete your workout. You must not surrender. You will gain confidence in your physical and emotional abilities by pushing through the discomfort. You will accomplish something that only a few others can.
Sprint Interval Training Plan
Are you ready to begin? Experiment with the SIT workouts listed below to see what works best for you. Feel free to change up the movements and interval lengths as needed, and always warm up and stretch your muscles before and after the workout.
Minutes 1 – 2: Burpees and jump squats are two exercises that you can do. Complete each exercise for 30 seconds, then take a 5-second break between sets.
Minutes 2 – 4: Push-ups, sprints on the spot and mountain climbers. Complete each exercise for 30 seconds, then take a 5-second break between sets.
Minutes 4 – 6: Bear crawls followed by high-knee running in place. Finish each exercise for one minute before moving on to the next.
Minutes 6 – 8: Burpees, sprints on the spot and jump squats. Complete each exercise for 30 seconds and rest for 5 seconds between each set.
Minutes 8 – 10: Push-ups and mountain climbers. Complete each exercise for 30 seconds, then take a 5-second break between sets.
Recovery For Sprinters
Post run muscle recovery allows you to regain mental and physical freshness after a period of intense training while also assisting your body in adapting to the training stress.
Hydration: Drink plenty of water after your workout to rehydrate your body. Your recovery may be slowed if you are dehydrated. To help you recover, drink chocolate milk or your favorite beverage.
Post Training Cool Down: Take a 5-minute cool down after your workout because your blood vessels in your legs expand during a workout. The blood simply pools in the same spot when you come to a complete stop. This can cause dizziness and impair your body's ability to transport fresh blood and metabolic waste and a post run recovery routine will help prevent this.
Consume Protein After Training: Protein is high in branched chain amino acids, which help to prevent exercise-induced sore calves after running and promote healthy muscular growth and repair. This supplement is high in high protein foods like beef, chicken, eggs, nuts, and legumes. Start your cool down by eating high protein snacks after your race or training session is completed.
Rest: Rest is necessary for muscle repair and sprint recovery, both of which aid in the body's overall healing. When you sleep, muscle-building hormones are released, which are important for muscle repair during training and leg recovery after running.
Use A Muscle Recovery Tool: A muscle recovery tool like Spryng active compression wraps, for example, can be applied immediately after exercise to reduce inflammation and swelling. This calf compression wrap can also be used as part of your regular nighttime routine to improve blood circulation in your feet and legs, reducing muscle pain and soreness after a long day. Spryng active massage compression devices take only 15 minutes out of your day treatment for leg pain after running by improving blood circulation in your legs and feet.