All Out Sprints

Sprinting is one of the essential elements to leading an optimally fit life. When I say sprinting, I mean brief, explosive all-out sprints.
They are the single best activity to promote rapid reduction of excess body fat, achieve fitness breakthroughs, flood the bloodstream with anti-aging hormones like testosterone and human growth hormone, and boost neuron function in the brain.
Sprinting is a powerful hormetic stressor - a short, natural fight or flight stimulation triggering that renewal signal that makes you more resilient not just for your next sprint workout, but for all other forms of life stress.

Improving your sprint game can help you make an assortment of breakthroughs, from fat loss to fitness peak performance in a variety of activities, and generally making you a more confident, energetic person.

When you conduct an all-out sprint, you’re asking your body to perform at a level of metabolic function some 30 times greater than your resting output. Numerous studies have shown that sprinting skyrockets growth hormone levels quickly and reliably and boosts protein synthesis (muscle building or toning) by 230 percent.

If you want to get into sprinting, let's connect and I'll help you figure it out. You don't have to be a super athlete, anybody can learn how to sprint.

Here a brief outline on how a sprint routine could look like:

• Warm-up: 10 minutes of brisk walking/slow jogging. Maintain a heart rate well below aerobic maximum. Use this formula: “180 minus age” in beats per minute.
  
• Dynamic Stretching and Preparatory Drills: Complete 5 to 10 dynamic stretches, probably lasting about 7-10 minutes.
  
• Wind Sprints: Do 3 to 5 wind sprints where you move for about 10 seconds, but only 2 seconds are at speed.
  
• Sprint: Pick a fixed distance such as half of a football field or running track straightaway, knowing that it will take you about 10 seconds to complete. Conduct between 4 and 10 sprints, taking at least 50 seconds between sprints. Quit as soon as you notice any muscle tightness, breakdown in form, a slower than typical time for the same distance, or an increase in effort needed to achieve the same time.
  
• Cool Down: Start a gradual cool down consisting of 7 - 10 minutes of light jogging or brisk walking, maintaining a heart rate below “180 minus age.” At the end, you should stop sweating, have a normal respiration rate and a heart rate near normal. If you have trouble spots, injury concerns or a rehab protocol (make sure to get your doctor’s and physical therapist’s okay before incorporating a sprint routine!), conduct your static stretches and/or foam rolling after your cool down.
  
• Active Recovery: In the following 24 - 48 hours after your sprint workout, make a devoted effort to be more active than usual with increased walking (especially frequent work breaks), dynamic stretching, foam rolling and flexibility/mobility drills. It’s now clear that the most powerful recovery tool is simply movement.