Hope everyone is having a wonderful week! You made it over hump day, push towards the next two days and then the weekend is here!
Dont forget to get in some calorie burning sessions! In case you missed a few posts, here is what I am doing this week:
|Swim-30 mins||Run-30 mins||Weights-A||Bike-45 mins||Weights-B||Bike-60 mins||Run-60 mins|
|3×1 minute sprints||Swim-30 mins||10 minute HE||Swim-30 mins||Run-15 mins|
Yesterday was a 3 mile run, and after every 1/2 mile I ran, I also sprinted for 60 seconds.
Now 60 seconds doesn’t seem very long, but when you are sprinting full force, 60 seconds seems like an eternity. Sprints are a great high intensity exercise!
Many people forget about sprinting because it makes them so uncomfortable, and granted sprinting isn’t easy, but the benefits of sprinting especially on weight loss and performance are HUGE.
If you’ve been doing long, slow cardio, such as jogging, cycling, or swimming, for a while without losing much weight or becoming much leaner even though you keep increasing your workouts, there is a simple explanation: too much cardio actually wont help reduce your body fat.
Excessive cardio increases stress hormones and down regulates the hormones, such as growth hormone and testosterone, that preserve muscle. In addition, elevated stress hormones make you insulin resistant, which leads to overeating foods that contribute to insulin resistance, such as sugars and starches.
Despite their appearance, many joggers are not really lean.
They may be slender because they have little muscle mass, but their body fat percentages are often surprisingly high.. In contrast, sprinters are lean and muscular with low body fat percentages. They have high human growth hormone (HGH) and testosterone levels–good for both females and males.
Think back to the last track meet you saw. Who would you rather look like: the sprinters or the distance runners? Dont be like the guy on the left and just run your life away! Strength train, sprints, high intensity intervals, repeat.
I actually didn’t know all this valuable information about high intensity exercises such as sprinting until a few years ago. I use to run half marathons without doing any strength training or additional exercises aside from just running!
Now that I have educated myself, I have started to incorporate sprints, and other high intensity exercises into my workout routines and I have noticed not only my body composition is changing but my overall endurance, and stamina has increased.
Dont be one of those girls that I like to call “skinny fat” you know, the girls who are skinny but have no muscle definition. The girls who go to the gym wearing their oh so fancy “Pink” sweats, make up on, hair done up, and they jump on the elliptical for 45 minutes, all the while talking and texting on their self phone, hardly even sweating. Please don’t be one of these girls. Get in there, get sweaty, start breathing hard, push yourself! DONT BE AFRAID TO BE UNCOMFORTABLE!
I promise it will be worth it!
The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. – Anthony Robbins
Happy Wednesday 🙂