Wednesday, 24 May 2017

Burst fat while resting: SPRINT!

Today when each & every realm of human existence is fast paced; we need quicker health results. Those who crave for fitness but just don’t get the time like an hour or so for workouts; what should they do?


Generally when we do exercise, calories are burnt while exercising. The common concept is that; during a long time of exercise the body enters into fat burning zone with a sweat. Post exercise time brings sores & cravings. It is told to bear the sores & ignore the cravings. And of course there is no question of ‘burning calories while resting’. It is also a general concept to stay on toes & those who have office or sitting jobs / studies are never to lose weight with their lifestyles. The above talk is about slow paced long duration cardio, dances, or aerobics.  

Sprint exercises or burst training are short & quick bang of exercises that require the sprinter to give in her/his maximum strength while performing these exercises. The sprinter must exert fully during those few minutes with few seconds breaks in the process. While performing sprint exercises or HIIT i.e. high intensity interval training, fats are burnt faster & muscles are built during and for up to 36 - 48 hours or more after the workout. Even while resting & sleeping the sprinter tends to burn calories. Few burst exercises are explained here.

BURST EXERCISES
One set of all the following exercises is: 30 sec workout + 30 sec break. 
Break might be a total rest or slow stepping with or without arms movement.

On the Spot Jogging
Jog on the spot as fast as you can with short quick steps. 


Tuck jump / Jumping rope
Perform few jumps fast.


Treadmill / Run to & fro 
Set the treadmill at the speed between 9 – 12 km/hr and tread for 30 seconds with 30 seconds break.
OR
Run in a room at your fastest speed possible from one wall to another & back. This way you will go to & fro between the walls.


Perform all the above sprint exercises for at least 30 seconds, then take break of at least 30 seconds before you start the next exercise. You can chose just one of these and perform few sets or you can perform each of these one by one. Maximum time of the whole workout is 7 – 12 minutes, for 3 days a week. Remember to warm up prior to burst training. Warm up can include 3-5 minutes of gentle – medium walk / run.

Combining all the above 3:
If you follow the following chart, it will take 7 min. approx. 
Do it for 3 days a week.

Burst your fats
30 sec Jog
30 sec rest
30 sec Jog
30 sec rest
30 sec Jump
30 sec rest
30 sec Jump
30 sec rest
30 sec Run
30 sec rest
30 sec Run
30 sec rest
30 sec Jog
30 sec rest

Sprinting or burst training are designed for better & lasting fitness levels and more muscular toning while training for a short & punchy duration. Moreover bone density is improved, stored fats in the body are utilized and those stored fats are used as energy while sprinting. 

Burst train,







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