Different Sprint Exercises To Improve Your Speed

Various sprint exercises are an undeniable alternative for high intensity and extensive toning of the body through short periods of activity. This is because there are two factors that you need to keep in mind when putting together an exercise routine: the number of muscles involved and the time it takes to perform it.

First, do you know what sprint is? It is a kind of mini-race at the maximum speed a given person can maintain. In the same way, its importance lies in improving a person’s endurance, mental health, circulatory system and, above all, speed.

It’s time to learn how to prepare for sprinting; The recommended exercises vary in difficulty, and there are many general benefits to their conscientious application in your routine. Do not miss it!

Get ready for different sprint exercises

The best way to prepare is to perform static and dynamic stretching phases, five minutes each. It is important to limit yourself to between four or five minutes at the beginning of the warm-up, because stretching will reduce efficiency if you exceed that time.

In addition to this, you should take a general medical check to find out if your body is in the right shape to participate in various sprint exercises regularly if you are over 40 years old.

Different sprint exercises for beginners

The first of these sprint exercises is to prepare the body for the sustained tension in the muscles that you will gradually increase.

• The warm-up consists of dynamic stretching (walking and jogging are acceptable for those who have some sports experience), the recommended warm-up time is between five and seven minutes.
• Run with controlled intensity, 30 second sprinting with an approximate intensity of 60%.
• Physical recovery is about calming the running moment and a 120 second walk.
• The breath must be fluid with prolonged inhalation and exhalation.
• Run a second run with controlled intensity, 30 second run with 70% intensity.
• Then do the second physical refill, a 120 second walk.

• The third controlled intensity run requires 30 seconds of running with an intensity that varies between 80 and 85%.
• Then the third physical recovery consists of slow jogging for 60 seconds followed by walking for 60 seconds.
• Finally, repeat the last interval and continue for about 20 minutes.

Medium difficulty

You may want to move on to the next level when the beginner sprint exercises start to get too simple. Repeat the sequence, but change the running and retrieval times as follows:

• Warm up for five minutes, either by walking or jogging at a slow pace.
• Then run with controlled intensity by sprinting for 40 to 45 seconds with an intensity of 80%.
• Then jog for 60 seconds to recover and then take 60 seconds of brisk walking (you can do it for 120 seconds).

• Repeat the sequence for 25 to 30 minutes.

High degree of difficulty

This degree of difficulty mixes high running intensity, longer activity time and reduced recovery. You have to do it step by step:

• Jog to warm up for five minutes.
• Sprint with controlled intensity for 45 or 50 seconds with 85% of your strength.
• Rest by walking for 60 seconds.
• Repeat the cycle for about 30 to 35 minutes.

What are the benefits of sprinting exercises for the body?

These exercises can help improve your lifestyle and performance when you follow a regular routine. Thus, the main benefits are:

• Increased speed. The improvement of the muscle groups used during sprinting makes the movement mechanisms more precise and increases the speed.

• Added endurance. The sequence of short bursts and interspersed pauses eventually allows faster recovery. This in turn reflects higher endurance in other activities where there are short periods of physical replenishment.
• Extended muscle mass. According to the American Council on Exercise , sprint exercises promote the preservation of type 2 muscle fibers, which people lose as they get older. As you can see, the skill of muscle mass is stretched through old age.
• Calorie burning. According to studies regarding high-intensity sprints in short periods, you burn more calories with these compared to doing so in moderate periods.

Ways to include sprint exercises in the routine

You can include them in the beginning or end phase of a training routine so that they act as a top performance modifier.

In addition , you can start with a 60-meter sprint and vary the rest time or with a 20-minute beginner training. This is to see if it will be possible to increase the intensity of existing conditioning.

As a final recommendation, you should skip sprinting exercises if you have muscle injuries. Also consult your doctor before going into this type of routine if you have heart problems.

To conclude, do not increase the intensity without first testing the body’s response to lower intensity. It all requires patience and being consistent.