Miscellaneous
There are so many great ways to exercise, but sprinting is one of the best when it comes to bang-for-buck and optimizing the time you spend working out. Sprinting is an alternative that can help you maintain a solid level of fitness, even if you don’t have access to a gym- plus there are a ton of health benefits from it. In this episode, we discuss the many health benefits of sprinting, why it’s so efficient, specific details on how you can incorporate it in your routine, and more. In this episode you’ll learn: Why sprints are one of the most effective exercises you can do About the difference between LISSC (Low Intensity Steady State Cardio) and HIIT (High Intensity Interval Training) How interval training works About how to find the best work to rest ratio and intensity levels for you How sprints compare to steady state cardio About EPOCH (Excess Post Exercise Oxygen Consumption) or after-burn (the amount of energy you burn after a workout How cortisol can affect appetite About the difference between anabolism and catabolism Why sprints are one of the most bang-for-your-buck exercises How many times a week to sprint if you’re just starting out About Amanda’s go-to pyramid run (details below) That sprinting leads to better body composition Why sprinting has a much greater effect in reducing belly fat than more moderate forms of exercise like aerobic training which is like steady state cardio That there are 3 mechanisms behind the fat loss effects of sprint training - EPOCH, reduced appetite, and increased fat burning That starting with stationary bike sprints is another good option About the Wingate protocol About descending distance protocol About some explosive HIIT moves that you can do if you aren’t able to sprint outdoors Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763312/ https://www.researchgate.net/publication/51575623_Repeated-Sprint_Ability_Part_II_Recommendations_for_Training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465984/ https://www.ncbi.nlm.nih.gov/pubmed/22710610 https://www.ncbi.nlm.nih.gov/pubmed/22720138 https://www.ncbi.nlm.nih.gov/pubmed/27806634 Pyramid Workout: 3min run, 1 min rest, 2 min run, 1 min rest, 1 min sprint, 1 minute rest, (30 sec sprint, 30 sec rest X 4) (so ending with 4 30 second sprints)