Health & Fit: Send Your Heart Rate Through the Roof With This Sprint Interval Workout For Weight Loss - High Intensity Training: How to boost your fat burning with interval training - PressFrom - US
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Health & FitSend Your Heart Rate Through the Roof With This Sprint Interval Workout For Weight Loss

21:20  31 august  2019
21:20  31 august  2019 Source:   popsugar.com

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Sprinting is an anaerobic exercise, which forces the heart muscle to pump fast and hard to pay back the oxygen debt caused by this form of exercise. Sprint 8 is more than just a HIIT (high-intensity interval training) workout — it’s a sprint -intensity workout .

Exercise for Weight Loss . This sprint interval workout is a type of high-intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout . For this workout , you'll have a longer warm up (10 minutes)

Want a quick, simple cardio workout that'll help you lose weight and break a major sweat? Look no further. This sprint interval running workout is effective because of the way it pushes your heart rate sky-high, said Chris McGreer, MS, an NSCA-certified personal trainer and exercise physiologist at Northwestern Medicine Delnor Health and Fitness Center.

Send Your Heart Rate Through the Roof With This Sprint Interval Workout For Weight Loss© Getty / pixelfit Send Your Heart Rate Through the Roof With This Sprint Interval Workout For Weight Loss

"Sprinting and interval training tax your cardiovascular system by creating peaks and valleys with your heart rate," he explained. Think of it this way: most of us can't realistically expect to be able to sprint or maintain a fast running pace for 20 minutes straight. But by splitting up those 20 minutes into short, alternating intervals of sprinting and recovery, you actually maintain a higher average heart rate than you would just attempting to sprint the whole time. That lets you burn more calories in that short amount of time, Chris told POPSUGAR.

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Sprints are a great way to blast fat and send your heart rate through the roof . But if you want to make them even more intense, try sprinting on a Sound tough? Then just wait until you try this nasty workout from Mack. You'll perform a 15-second sprint as fast as you can, and then rest for 15

The workout he recommended is simple but challenging, and there are a few things we need to clear up first. This is a sprint interval workout, which means true sprinting at your maximum level of exertion, as fast and as hard as you can. That speed will look different for everyone, depending on your fitness level and ability. Don't push yourself to hit a certain speed before you're ready; instead, tailor the workout and your expectations to what your body can accomplish right now. We'll offer specific modifications and recommendations to help you work your way up.

Outdoor Sprint Interval Running Workout For Weight Loss

Start with an active warmup:

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Working out from the comfort of your own home can be a real godsend, saving you on both travel time and costly gym memberships. Cardio exercise, in essence, is a form of aerobic exercise that ups your heart rate , but intensity and length can vary depending on stamina and activity.

All- out pace is a sprint : You can’t talk, and can only sustain your speed for 30 seconds to a minute. This workout was created by Matt Nolan, master instructor at Barry’s Bootcamp in New York City. It's a classic speed intervals workout designed for intermediate to advanced runners for a total of 50

Jog slowly for 100 feet, then walk for 100 feet. Focus on staying tall and running with good form.

Jog at 50 percent of your max speed, then walk or slowly jog for 100 feet.

Repeat, increasing your speed by roughly 10 percent each time, until you're up to a full sprint.

This warmup, specifically tailored for a sprint workout, "should allow your body to get accustomed to the increased demands of a sprint drill," Chris said. Once you're warm, start the workout:

Sprint at 100 percent effort for as long as you can. Try 25 to 100 meters to start.

Slowly jog or walk for triple the sprinting time, or at least two minutes.

Repeat for eight to 10 sprints.

Cool down afterwards with five to 10 minutes of walking or slow jogging.

Don't forget to stretch out when you're done.

If you're a beginner, keep your distance and reps low, Chris said. As you build stamina and get stronger, work on increasing the sprint distance, then your repetitions. After that, if you really want to challenge yourself, begin to decrease your recovery time. Varying those three factors makes the workout more intense and difficult as time goes on, Chris told POPSUGAR.

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Running for weight loss is an excellent way to torch through fat and burn calories, but only if you strike the Mix up your schedule with these three types of workouts to maximize your fat-burning power. Send your hips back and lower down into a squat until your thighs are parallel to the floor.

When mapping out your weekly cardio workouts , you'll want to include three different intensity zones so you hit all your energy systems without overdoing it or having to spend too much Sprint Interval Workout . Tues. Moderate Intensity. Raising Your Heart Rate for the Benefits of Cardio Workouts .

Of course, it also means that this workout won't get any easier on your body from start to finish. While it's important to ramp up speed and distance over time for the best weight loss results, it's equally crucial to take it slow to start; pushing yourself too hard can easily lead to injury. Even if you're sprinting for short distances and low intervals, we promise your lungs will still be aching, your legs will still feel like putty, and everything will definitely feel sore the next day.

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Read More

Why HIIT (High Intensity Interval Training) Is the Best Workout for Fast Results .
These 10-minute workouts can slow down your biological clock.When you hear “high intensity,” you might imagine CrossFitters climbing ropes or hauling heavy chains around the gym. And sure, that could be one version of a HIIT workout—but HIIT can actually be far gentler and more approachable than many people think, all while improving your health, slowing down your biological clock, and toning your body.

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