HIT Facts & Information
Sprinters have higher testosterone levels than average, while endurance runners have lower than average testosterone levels.
Sprinters carry more muscle mass than endurance athletes.
A 2003 study published in the Journal of Applied Physiology, on sprints showed that 15 minutes of interval fitness training over a two-week period was enough to improve exercise performance by almost 100%.
A study from 1994 compared aerobic versus sprint exercise using a cycle ergometer. The sprint group lost over 3 times as much body fat as the aerobic group despite expending less than half as many calories during exercise.
Compared to endurance exercise, sprints give you..
All While Spending a Fraction of the Time Exercising!
There are several ways to go about sprinting. They include,
Absolutely! You can also get an outstanding interval training workout indoors on a treadmill. Boost the incline, and follow the directions below....
Here's how you do it..
Work out on 3 non consecutive days per week.
Start by warming up. Whichever sprint method you choose, start it out at a moderate pace before you begin the routine.
This is critical, as you're very likely to injure yourself without a proper warmup.
Sprint all out for 15 - 20 seconds
Recover for 1 to 2 minutes, and repeat.
In the beginning, start off with 3 intervals. Add one interval per week until you reach between 6-8 repetitions.
Things to watch for,
You should be completely winded at the end of the sprint, and unable to carry on a conversation. You might even feel a bit queezy. That's normal
You should feel a nice burn in your legs, especially towards the end of the interval.
This means you've surpassed the lactate threshold, and your body is about to reward you with a nice dose of human growth hormone.
Your session should last 20 minutes, Max! Do not overtrain, or you'll see a drop in testosterone levels.
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