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What is sprinting and what effects does it have on health?

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Along with basic jogging, sprinting is also an exercise chosen by many people to improve exercise efficiency, improve physical health, and help refresh the mind. Specifically, what is sprinting, and how does it impact our health? Let’s join California Fitness & Yoga to learn more about this subject right below!

1. What is sprinting?

Sprinting is one of the competition events in athletics. Accordingly, trainees/athletes will have to perform a short-distance run within a limited time period (specified by the organizers/coaches), ensuring that they must complete that run within the time limit. shortest possible time.

Besides being a sport, sprinting is also a commonly used exercise in exercise programs to increase physical strength and improve the body’s endurance and flexibility.

Sprinting has popular events such as: 60m run, 100m run, 200m run, 400m run and relay run.

What is sprinting? (Source: Internet)

2. Effects of sprinting on human health

Sprinting is widely used in both competitions and daily sports activities. Because this subject has the ability to greatly impact the health of practitioners:

2.1 Improve cardiovascular health

Sprinting has the ability to create great pressure on the heart muscle, forcing the heart to beat faster, increasing the speed of pumping blood throughout the body. Therefore, when practicing sprinting with regular frequency, blood circulation is also significantly improved, reducing the risk of heart disease. In addition, sprinting also helps improve heart muscle strength, enhancing overall health.

2.2 Burn excess calories

Research shows that sprinting has the ability to burn calories much more effectively than some regular running exercises. Specifically, when studying on a person weighing 72kg, running at a speed of 10km/h will burn about 365 calories in 30 minutes. At the same time, sprinting also helps practitioners effectively eliminate excess fat, improve their body shape, and overcome obesity.

Sprinting has the ability to burn calories effectively (Source: Internet)

2.3 Reduce stress and fatigue

Any sport has the effect of reducing stress and fatigue in the body, and sprinting is no exception. This is said to be because when sprinting, our bodies will secrete a hormone called Endorphin that regulates emotions and relaxes the mind, thereby helping you eliminate stress and euphoria. more enjoyable.

2.4 Increase endurance

Along with other sports, sprinting helps increase endurance very effectively. When practicing running, your mind must focus at the highest level. All energy is focused and put into the legs, muscles and joints, along with other senses such as the eyes to be able to complete the run at its best. Thus, if you sprint regularly, not only will your cardiovascular health improve and excess fat will be burned more effectively, but your endurance will also increase significantly.

Sprinting helps increase endurance effectively (Source: Internet)

2.5 Save time

Unlike other common running exercises, sprinting has a high intensity of movement, the speed of movement must be fast and strong to be able to complete the run in the shortest amount of time. This also means that you will spend less time practicing, but the results will be no less than any long-term exercise.

3. Instructions on how to sprint properly

Sprinting requires practitioners to clearly understand the principles of training to avoid unexpected injuries. Here are instructions for sprinting properly that you should keep in mind:

3.1 Preparation steps

Sprinting exercises can be done anywhere, at any time of day, and are especially used to warm up before swimming, cycling or before regular exercise. . However, as mentioned, sprinting is a high-intensity exercise, so before practicing you need to make sure that:

  • Are you healthy enough to perform the exercise? To be more certain about this, you need to discuss with doctors and exercise experts whether you are healthy enough to participate in water running. withdraw or not
  • Your physical strength at the present time meets the requirements of the exercise: You must make sure that your physical strength is suitable and can perform sprinting. If you cannot meet this requirement, you can gradually increase the intensity of your exercise to create conditions for your muscles to adapt to the intensity of the exercise.
  • Set up exercises with appropriate frequency: Based on your physical health situation and desires, you can calculate and adjust the exercise frequency to best suit you. However, according to experts, the ideal frequency of sprinting is no more than 3 times a week.
  • Get used to muscle pain: When sprinting, you may experience muscle pain. This is completely normal and can be overcome by letting the body “get used to” the intensity of the exercise, practicing basic exercises before participating in official training.
Carefully follow the preparation steps before running (Source: Internet)

3.2 Steps to perform sprint exercises

Before practicing sprinting, you must make sure you warm up thoroughly to avoid injury during exercise. More specifically, you can follow these steps:

  • Warm up : Warm up your body with gentle exercises for about 5 to 10 minutes.
  • Speed ​​up: Perform sprinting at about 60% intensity until you feel muscle tension and slight pain in the joints, then return to continue warming up.
  • Recovery: Recover strength in about 2 minutes by slowing down (in the form of jogging or walking)
  • Acceleration: Perform sprints at about 80 percent maximum intensity
  • Recovery: Release gently and recover for about 2 minutes
  • Acceleration: Perform sprints at 100% intensity or full speed for about 30 seconds
  • Recovery: Slow down the speed to restore stamina for about 2 to 4 minutes. Make sure your heart rate and breathing gradually stabilize
  • Repeat: Repeat the sprint/recovery rhythm 4 to 8 times depending on your level and ability.
Steps to perform a sprint (Source: Internet)

3.3 Schedule a workout

The ideal sprint training schedule is 3 times/week then reduce to 2 times/week. You should maintain this training frequency for 6 to 8 weeks before changing the type of exercise. Please note that you should spend at least 1 to 2 days a week resting, but you must still maintain low-intensity exercises during these days. Exercise time can be from 20 – 30 minutes/day depending on each person’s physical condition.

Make a reasonable sprint training schedule (Source: Internet)
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