The Rundown on One Minute Sprints

Source | Tim Gouw

Source | Tim Gouw

This Sunday, my hometown will be holding the yearly TCS New York City Marathon event. As a kid, I remember standing by the sidelines rooting strangers as they run along grabbing cups of water. All that preparation and determination was pretty awesome to witness too. Everyone turned out for the event including my grandmother; who always remember to grab the plastic fold-up chair and a cup of coffee for spectator activity. Good times.

But, running wasn’t my thing as I adapted into a more active lifestyle. Even as a kid, playing tag quickly turned into a cheetah sprint. I think it is my need for an adrenaline rush at times.

So it came as no surprise as an adult when I discovered that sprinting became my favorite go-to when it is comes to cardiovascular activity. It doesn’t take much time to get the heart rate up while toning major leg muscle groups. Here is what happens to your bod when you sprint and how you can get the most out of it:

Start Smarter

After the first fifteen to thirty seconds, the muscle in the body doesn’t receive oxygen and your performance is not as optimal. This is referred to as the semi-hypoxic state. The lactate within the muscles starts to build up thus contributing to the soreness that is felt the following day.

To train your body to facilitate oxygen effectively, most physical trainers agree on incorporating intervals within your performance. For instance, start with a fifteen second sprint interval, then add another fifteen each time you exercise until you are able to hit one minute.

Recovery Plan

I found that the best way to maintain a comfortable sprint performance is by using a 4 to 1 method. I recover for five minutes then follow it up by a sprint for a full minute and so on. My method for recovery is walking at a moderate brisk pace. With sprinting intervals, the last thing you would want to do is go too hard.

Your body needs that recovery time to avoid possible injuries and to avoid compromising your results. You should be able to vocally deliver a full sentence during recovery mode. Get your mind out of the concept that you are not going hard enough too. Allow your body to recover is a form of physical self-respect.

Oxygenated Burn

Did you know that even after you stop moving, your body is still sucking up more oxygen and burning calories? It’s true, long after you finish sprinting and walking, your body starts to replenish fuel stores with the help from oxygen. To help the process along, walk around for a few minutes and stretch those muscles. For the next several hours, move around every half hour to an hour and drink plenty of water, to recover adequately.

If you prefer to run instead, don’t forget to check out this post!