208 views 3 comments

Keep on Moving: The Power of Sprinting

by on October 11, 2016
 

Finding a Place to Go Sprinting 

Sprinting is one of the best exercises for you. No matter where you live, you can find a place near you to go for a quick sprint. All right, not everyone has access to a beach and can unabashedly chase large flocks of seagulls, but the possibilities are not limited to one setting. There’s always a park or a lake where you can breathe in good air, break up a sweat, enjoy nature for a moment and go home feeling invigorated.

Sprinting Gives Your Health a Huge Boost

“But I am not a marathon runner!” That’s all right. It is true that in large cities there is an increasing number of marathon runners, but it is not most people’s cup of tea. There is an alternative, however, which is to go for quick sprints. It is known that sprinting gives your health a huge boost.

Whether you are training to be the next Evelyn Ashford or Thomas Burke, the famous American Olympic sprinters, the effects of sprinting on your body are the same: improved circulation, better heart and lung health, optimal hormonal balance, increased metabolism, and trimming of fat. These are just a few of the many benefits for a consistent, quick sprint workout.

Of course, you are not expected to succumb to one of the most challenging exercise routines in existence and power sprint your way into exhaustion, unless that is your goal. Sprinting is a cardio form of exercise and it can be a pleasant way of making your body move. Six thirty-second sprints a day, in other words three minutes out of your busy day, will give you impressive results.

What to consider when sprinting?

1. How often should I do a sprinting workout?

Ideally, three times a week, leaving time for you to rest in between. Make sure to hydrate afterwards using water with electrolytes or coconut water.

2. Do I just take off running as fast as I can?

No. Warm up by walking first before sprinting and do the same afterwards. Initially, do not give 100% of yourself, in other words, do not push it. Gradually, you will be able to run faster and for longer distances. As soon as you start to slowdown, continue walking for another two to three minutes.

3. What is my ultimate goal in sprinting?

In the beginning, you can workout three times a week, for two weeks. On the following week, if the workout is being too intense and you show signs of tiredness, reduce the workout to two times a week for the next two weeks. Monitor yourself. Ultimately, you should be able to sprint three times a week and not feel any energy depletion. Interchange this routine every few months to give your body a rest.

4. What should I wear for my sprinting workout?

Although most tennis shoes have decent support for walking, they don’t always have support for sprinting. Because it is a high-impact sport, manufacturers make shoes specifically for sprinting (MEN and WOMEN’s. If you are on sand, barefoot is best. As far as clothing, t-shirts and tights are the best. In cold weather, a sweatshirt will do just fine.

Things to Remember Before and After Your Sprinting Workout:

a) drink a glass of vegetable juice before heading out the door

b) bring a small bottle of water for hydration

c) always carry an energy bar and eat it after the workout. Muscles need protein to remain strong, and the best time to deliver protein should be right after exercising. “Providing high-quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth,” says sports dietitian Christine Rosenbloom. Preferably, get an organic energy bar with low-glycemic content, 5 grams of protein, and low in fat. Or make your own (see recipe below).

Sprinting and Chasing Seaguls

Homemade Treats for Sprinting

Nut Bag

organic nuts: walnutsalmonds and cashews are the best

add extra flavors with a few pumpkin seeds, organic raisins, dates, and coconut flakes

Granola-Honey Protein Bars:

Pre-heat oven to 350 degrees

Dry Ingredients:

2 cups of rolled oats

1/2 cup of whey vanilla protein powder

3 tbs. ground almonds

2 tbs. crushed walnuts

1 tbs. raisins

Wet Ingredients:

1/4 cup of honey

1/2 cup of vanilla almond milk

1/4 cup of almond butter

1 tsp. of vanilla extract

Directions:

Dry mix: in one bowl combine oats, whey powder, almond meal (ground almonds), crushed walnuts and salt.

Wet mix: in a second bowl mix the honey, almond milk, almond butter, vanilla, and raisins.

Mix both well and then combine the two mixes into a third bowl.

Pour it on a flat butter-greased baking pan. Flatten the mix with a spatula or hand.

Bake it for 20 minutes or until the mix browns.

Wait for it to cool a little and then cut it into rectangles.

You can use clear plastic wrap to individually wrap and store each granola bar.

Granola Bar - treat for sprinting

comments
 
Leave a reply »

 

Leave a Response