Sprint Training for Fitness
Everything You need to know about sprinting for fitness. The course includes training programs for you to follow.
Bonus material
Programs and resources to get you started towards sprinting success
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Burn Fat Faster
Sprint training (ST) burns significantly more fat than traditional high intensity interval training (HIIT) due to its all-out, supramaximal intensity, recruiting more muscle fibers, triggering greater hormone release (like growth hormone), creating a larger afterburn (EPOC), and improving muscle’s ability to use fat for fuel, leading to enhanced metabolic adaptations for fat loss, in shorter total workout times than longer, less intense HIIT sessions. 🗂️To elaborate: 📑Maximum Intensity: Sprinting demands near 100% effort, utilizing fast-twitch muscle fibers and creating a massive energy demand that HIIT’s longer intervals (e.g. 2-4 mins) can’t match, as they often reduce intensity to sustain duration. 📑Hormonal Boost: The extreme intensity of sprinting significantly elevates human growth hormone and testosterone, which are crucial for fat breakdown and metabolism. 📑Superior Afterburn (EPOC): The intense metabolic disturbances from sprints creates a greater Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body burns calories and fat at a higher rate for hours after the workout ends. 📑Muscle & Mitochondria: SIT enhances mitochondrial efficiency, making cells better at using energy, and signals muscles to build, improving insulin sensitivity and fat utilization. 📑Time Efficiency: SIT’s short bursts (e.g. 20-30 seconds) with adequate recovery (it could take 5-10 minutes or longer if just starting out - you want to make sure your heart rate and breathing have both returned to baseline.
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Individualised Programs for YOU
You DO NOT NEED to design your own sprint program. Use Andy's tried and tested pre designed Sprint Programs from the download section. Everything is done for you. Just watch the videos, follow the programs and the results will follow.
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BOOST your HGH
Sprinting boosts human growth hormone (HGH) because the extreme, short burst intensity signals a powerful physiological stress, demanding rapid energy and triggering the pituitary gland to release HGH for muscle repair, fat metabolism, and recovery, acting as a vital adaptation to intense effort. The significant metabolic demands, increased blood lactate, and overall cellular stress from all-out efforts make sprinting a potent stimulus, far more effective than steady-state cardio for acute HGH spikes. 🗂️How Sprinting Stimulates HGH: 📑Intense Energy Demand: Sprinting pushes muscles to rapidly use fuel, creating an energy deficit that prompts the body to release HGH to mobilize stored energy (like fat) and facilitate repair. 📑Metabolic Stress: The high levels of lactate (lactic acid) and ammonia produced during intense sprints directly correlate with the magnitude of the HGH release, showing that metabolic byproducts are key signals. 📑Physiological Stress Response: The overall “fight or flight” response from near-maximal effort signals the body’s survival mechanisms, leading to a surge in HGH to adapt and rebuild stronger. 🗂️Key Factors: 📑Intensity Over Duration: Short, all-out bursts (like 30-second sprints) are highly effective, often producing larger HGH spikes than longer, moderate workouts. 📑Recovery is Crucial: The HGH response is powerful but transient; allowing sufficient rest between intense bouts is vital to maximize hormonal benefits and prevent the response from being blunted. In essence, sprinting tricks your body into thinking it’s facing a significant challenge, prompting a hormonal release that aids in building lean mass and burning fat.