Avoid Knee pain and injury by optimizing your training technique.  Jogging or running is a popular exercise and often recommended for cardiovascular health. Sprinting, the big brother of those two, is usually a bout of running at maximum pace and speed. Sprinting has proven to be more beneficial than jogging/running, with respect to body composition and lean mass. Next time there’s a sprinting event on TV, check out the bodies of the sprinters and compare them with the average runner.  It is clear that sprinters tend to be more lean.

Like with any other sport, there are exercise regimens meant for beginners and then there are those for the elite. This article will show you a variety of “workouts” to help you create some variety in your cardiovascular routines.

Protocol 1: an eight second sprint, 12 second rest, repeated for 20 minutes.

According to the Journal of Obesity, this type of exercise usually referred to as interval training, was found to lower insulin resistance, reduce fat and improve lean body mass. (1)

It is no surprise that I would recommend you initiate your interval training with a more modest goal of maybe 5 or 10 minutes. 20 minutes might be a little difficult to achieve for the novice. Keep working towards that goal and once you can hit that 20 minute mark easily, you should start aiming for more.

Protocol 2: Tabata training (4 minutes total)

This training program targets those Type A executives out there that “don’t have time to exercise”.   This routine is short and focused.  It is for those who want to get maximum efficiency from a short workout. This type of training will ramp up your metabolism; improve cardiovascular health, and insulin sensitivity.

This protocol, meant for intermediate level sprinters is very simple: a 20 second intense activity followed by 10 seconds of rest. Keeping this up for 4 minutes is not as easy as it seems, you need to be mentally prepared for the physical effort that’s required. The benefits from this type of exercise will be definitely worth it though.

Protocol 3: The famous Wingate protocol

This is extremely beneficial for fat loss, improved athletic endurance, and overall cardiovascular health. The Wingate protocol is also directed towards intermediate level sprinters; it helps to get you back in shape quickly after a set-back or exercise hiatus. The resulting benefits of this routine are lean muscle mass.  It is a good and steady calorie burner.  It consists of a 30 second maximum interval; this routine is completed 4 to 6 times in a timeframe of choice (the shorter, the better). (2)

Protocol 4:  

Pyramid training starts with low intensity then slowly surges the intensity to maximum level and gradually returns back to the initial warm up intensity. This gradual advancement requires a strong endurance capability. This type of training can induce maximal oxygen intake and improve stamina and work capacity significantly.

Protocol 5: Long intervals with 1:1 ratio

To increase your endurance, this should be your exercise of choice. Like it’s name implies, you will be doing long intervals (85% of your maximum strength for 2-3 minutes) followed by a similar period of rest.

Great for weight loss and overall well-being.

 

References:

1) http://www.hindawi.com/journals/jobe/2011/868305/abs/

2) http://www.nature.com/ijo/journal/vaop/ncurrent/full/0803781a.html