Train efficiently with hill-sprints

By: Marcus Martinez

One of the quickest ways you can burn fat off your body but still maintain your muscle is by doing hill sprints. Not only is this one of the most effective ways to burn calories, it takes a lot less time than most other versions of cardio. Compare 45 minutes on a stationary bike with a mere 15-20 minutes of solid hill sprints.
Remember, efficient training is all about getting the most bang for your buck and hill sprints offer just that. Besides, take a look at the body of a marathon runner and an Olympic sprinter. Which one would you rather look like? Thought so.
Hill sprints can be put on the top shelf of exercises for me along side kettlebells and as always, I'm not without my reasons. First and foremost is safety. Here is an excerpt from top strength coach, Charles Staley:
Due to the inclined surface, maximum limb speed cannot be attained and thus serves as a safety barrier for your precious hamstrings! However, in the process, your posterior-chain muscles (low-back, glutes, hamstrings and calves) get an incredible strengthening effect! In other words you don't have to worry as much about pulling muscles or hyperextending anything as you would with flat-surface sprinting and you get a tight back side. That's win, win.
The benefits of doing hill-sprints go beyond the short amount of time you'll be doing them. In addition to working out much faster than a normal cardio session, your body will also benefit from metabolism-exploding effects all day.
In order to train safely, you need to make sure that you warm-up enough for your body to handle the additional strain that the workout will cause. In addition, make sure that you cool down for a while afterwards to get your heart-rate back down after the high-intensity workout. To get started, try this hill-sprint program:
Five minute warmup with dynamic movements (squats, lunges, pushups, side lunges, etc)
25 yard hill-jog up 2x
25 yard hill-sprint up, walk down-repeat 3x-rest 15 seconds between sprints
35-yard sprint up and walk down, 3x
45-yard sprint up and walk down, 3x
Sprint up 50 yards, walk down, 2x
Walk around and stretch to cool down and reduce your heart rate
By changing the number of sprints, amount of rest, and the lengths, you can make this workout much more difficult or easier.
Few other workouts are as powerful and beneficial as hill-sprints. Try doing them for 2 to 3 times a week for a month and you'll feel the benefits in everything else you do. If you're looking for a high-impact, time-saving routine, you found it.

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Author Marcus Martinez can show you how to your fitness objectives. For fitness tips view his free fitness programs concerninghealth & fitness.

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