The study found that a short sprint no less effective with long-distance running longer length. This exercise is suitable for those who do not have much time and often to exercise.
Sprint, as one of the world's oldest athletics, is running a short distance in a short time. In the Olympics, sprinting held in three distances, ie distances of 100, 200 and 400 meters. There is also a sprint distance of 60 meters, is generally held in the room and is a branch that competed at the world indoor championships (indoor world championship event).
The interesting thing, athlete sprinting generally have a thin body, so a lot of people also want to try doing this exercise. In fact, this sport is a big benefit in burning fat. Here are some other benefits to be gained by regularly doing sprint.
- Sprint trained almost all parts of the body: the muscles of the buttocks, hips, hamstrings, quads, calves, and abdomen.
- In addition to burning fat, sprinting increase the body's metabolic rate for several days after the exercise is done. Post-exercise oxygen consumption (EPOC) effect or the effect of making pascaolahraga continue burning calories even after the workout is completed.
- For those of you who are not too fond of weight-bearing exercise to tighten the muscles, sprinting can be an alternative option to get the exact same benefits.
- Sprints were relatively easy to do because it takes only land that is flat and not slippery to run a short distance.
- Sprint runner will be used to manage: adrenaline, breathing, muscle strength, respiratory capacity anaerobic, foot speed, and a natural reflex.
On this track, you are not required to run at full speed like an athlete. Even to avoid muscle injuries, it is advisable to adequately run at 75 percent of maximum speed. To burn more calories, sprinting can be combined with cardio exercises.
Sprint Running for Beginners
Keselerasan posture is the key to successful sprint. Runners sprint start training with a squatting position and leaning forward, making itself backs forming a horizontal position before starting a run.
Let's check the following guidelines to start benefiting sprint.
- Running on the track makes it easier to measure the distance runners. A flat surface is not slippery at the same time is also better to avoid injury and avoid joints to excessive loading. But of course the track is not always available close to where you live or work. Instead, you can try the sprint at the nearby course from home or office as a football field or a field that is relatively flat, such as a paved parking lot. Discover the area at least 40 meters long.
- Warm up with a light run as much as one or two rounds before doing sprints. Extensional also be done while walking. Extensional done properly proven to reduce the risk of injury and increase speed.
- Do sprints at least 30 seconds. Perform sprint gradually. Once the body's stamina and better trained, you can increase the distance and speed.
- Rest for 2-5 minutes as the interval between sessions sprint to give the body a chance to recover. Resting does not mean sitting, but walking. This is done to avoid the onset of muscle cramps.
- After the run, the cooling necessary to lower the heart rate and avoid cramps due to the buildup of lactic acid in the muscles.
As a first step, sprinting to do 2-3 sessions a week. Therefore sprint is a sport that mobilizes the use of oxygen in muscles, then the right break allowing muscle recovery. At least, let the body rest for 48 hours before you return to the routine sprint.
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