Consequently,
This exercise one minute intense:
The sprint is a lot talked about online. Moreover, And research confirms this: short. However, intense racing tips have great physical benefits, from cardiovascular form to muscle strength through the improvement of cognitive functions. Meanwhile, And there is no need to do it every day to get results.
Since this is a high impact exercise, the sprint is not suitable for everyone. In addition, But for those without physical limitations. In addition, injuries, it can constitute an “excellent choice of variation in a training routine”, explains Ken Clark, physical coach and associate professor of kinesiology at the West Chester University, in Pennsylvania. Meanwhile, Here is what you need to know about the benefits of the sprint proven by science. Consequently, how to practice this exercise safely.
The sprint consists of short. Consequently, intense efforts: fifteen -second points at one minute, followed by periods this exercise one minute intense of rest or active recovery. For example, “You really push your body into its entrenchments. For example, which triggers a strong adaptation,” explains Katie Hirsch, researcher and assistant professor in exercise science at the University of South Carolina. Similarly, “Your body is said,” my God, what just happened? Consequently, It is better that I adapt to the case that it starts again. For example, ” »»
This type of training has shown that it improves the VO₂ max. Consequently, the maximum quantity of oxygen that your body can use during exercise, considered one of the best indicators of the cardiovascular form. Meanwhile, Increasing your VO₂ max thanks to the sprint can also make other training sessions easier.
Research suggests that the sprint could be particularly effective for the cardiovascular health of women. However, A 2016 study has shown that women who have only carried out sprint per week for twelve this exercise one minute intense weeks have. Moreover, obtained greater VO₂ max improvements than men according to the same protocol. Moreover, “We have observed that women often respond more favorably to this type of training,” says Hirsch.
Sprint can also support overall heart health. Meanwhile, reduce cardiovascular risk factors, such as blood pressure and cholesterol, explains Heather Vincent, vice-president of research and director of the University of Florida University.
But the benefits go beyond the heart and the lungs. For example, In sprinting. Moreover, you apply strong ground forces, requesting rapid contraction muscle fibers, those responsible for speed and power, often little used in daily movements or low -intensity endurance exercises. For example, “With age, we lose these fibers in size and volume, which is problematic,” notes Heather Vincent. Meanwhile, The sprint helps to preserve them, which can result in better agility and coordination later in life.
It is also one of the few cardio this exercise one minute intense exercises that supports bone density, especially in the spine, hips and femurs. You will not get the same bone benefits with the bicycle, specifies Heather Vincent. A meta-analysis of 2023 even revealed that short distances runners had better bone mineral density than long distances runners.
The sprint could also benefit from the brain. “Some data now show that Sprint. High Intensity Exercise can help control certain degenerative declines related to age, as in Alzheimer’s disease,” explains Heather Vincent. “It is this intense blood flow caused by the activity of Sprint which seems really beneficial. »»
The most surprising benefit? You don’t need to do a lot. “We have observed profits on the VO₂ max and muscle health with only two sessions per week,” notes Hirsch. “It is one of the best possible investment feedback. Additionally, »»
Despite everything, the sprint is not a miracle method to lose fat or gain this exercise one minute intense muscle. But scientific research confirms its role in stimulating metabolism and maintaining strength. “Compared to continuous endurance, the sprint can cause increased fat combustion after exercise and during the rest phases,” says Vincent. This post-exercise metabolic phenomenon, known as excessive consumption of post-exercise oxygen, can contribute to a higher global caloric expenditure.
That said, “we can achieve the same result with different types of exercises,” she adds. “But to lose fat, you have to be in a calorie deficit. »»
A 2017 Sprint training study found similar effects on body composition compared to a moderate intensity exercise. The best choice to lose fat is the exercise you will be able to maintain over time.
A current affirmation is that the sprint saves muscle, especially in glutes, hamstrings and quadriceps. “On social networks. when people say that we are going to lose fat and gain muscle, it sounds like an this exercise one minute intense extreme transformation, as if we were going to be ultra drawn. This is not what will happen, ”relativizes Katie Hirsch.
That said. the sprint activates large muscle groups and fast fibers well, which can induce a little hypertrophy, especially in beginners. A 2009 study has shown that women had a stronger growth hormone release after a sprint than men. which could lead to greater muscle development in women. But do not wait for significant gains without associated bodybuilding exercises.
“It is not a substitute for bodybuilding, but it can help maintain the size and muscle power,” says Heather Vincent. Katie Hirsch abounds: “Weights remain the best stimulus for muscles. but the sprint stimulates muscles more than the cardio with constant intensity, like a long race or a walk. »»
The sprint seems simple in theory: just run fast. But it is more demanding than it seems. “Do not go from this exercise one minute intense the sofa to an intensive sprint program,” warns Ken Clark.
Start by establishing a solid physical condition base. If this is not yet the case, walking or running slowly can be a better starting point. Then, with the help of a coach if possible, you can integrate sprint intervals into your routine. Katie Hirsch recommends starting with two sessions per week. and not to exceed three weekly sprint sessions; Otherwise, you may ask your body too much.
“During the first weeks. your sprints can be 70 or 80 % of your maximum, to give the body time to adapt,” advises Heather Vincent. “With each session, your body becomes a little more enduring and tolerant. After three weeks, you can drop to 90 or 95 % of your maximum effort. Keep the short intervals, 10 to 30 seconds, to introduce the intensity safely.
After a sprint session, make a complete recovery, this exercise one minute intense letting your heart rate come back to normal. By running, think of your posture. “You usually have to hit the ground near the hips or the center of gravity,” says Ken Clark. “You must not extend the leg too far ahead to look for a longer stride. Furthermore, »»
The warm -up is non -negotiable. “Make a 5 to 10 minutes walk. a moderate jog to raise the body temperature and prepare muscles and joints,” suggests Heather Vincent. Then add dynamic movements: leg swings, knee mounted, heels. Plurium exercises such as crouching jumps or jumps on box can also prepare muscles.
The shoes and the surface must also be adapted, recalls Ken Clark. A synthetic grass land and good sneakers can reduce the impact. The treadmill also works, provided that it is not too rigid.
People with osteoarthritis or injury to the lower limbs should avoid sprints on foot. If this exercise one minute intense running is not possible. sprint type intervals can be carried out by bike, in the pool or on elliptical velo. The principle remains the same: 30 seconds at a maximum minute of effort, followed by an adapted rest.
Finally, do not consider the sprint as a universal solution. “The body needs variety to adapt,” recalls Heather Vincent. “Make sure to cover all training areas: bodybuilding, high intensity, low intensity cardio, mobility. If we start to remove certain elements, we risk an imbalance and therefore injuries. »»
This exercise one minute intense
Further reading: This function will last the battery of your watch even longer – Le Soler – Discovering neutron and pulsars stars – Sony announces the PXW-Z300 4K 60p xDcam camcorder with zoom 17x, triple 1/2 inch CMOS sensor and subject’s follow-up – A shower of offers falls on the high -end connected watch Huawei Watch Fit 4 Pro – Samsung is revolutionizing the market with its new smart monitors – Droidsoft.
