SATURDAY WOD ? CrossFit Corona

SPRINT DRILLS AND SPRINT TRAINING, SO WEAR YOUR LOW HEELED RUNNING SHOES, SWEATS OR RUNNING TIGHTS OVER YOUR SHORTS.

8-10 100 METER SPRINTS, WALK BACK RECOVER AND RUN AGAIN.

Sprinting became a hot topic in the early 2000s, when research studies seemed to confirm the positive effects of adding sprinting to your workout routine. As compared to slow, steady, lengthy aerobic workouts, sprinting ? full-speed runs for a short period, usually less than one minute ? offers a number of health benefits. The old notion that aerobics, in the form of longer, slower stints of jogging or exercising on a stationary bike or an elliptical machine, is a better path to endurance took a hit when research indicated that sprinting increases both your anaerobic and aerobic capacities.

CARDIO CAPACITY

In 2011, ?The New York Times? quoted exercise physiologist Andrea Chernus, who says that sprinting raises your cardiovascular capacity by pushing your anaerobic threshold. She notes that sprinting offers a harder workout than slow and steady cardio work. As a result of incorporating sprinting into a workout routine, distance runners can increase their speed, and athletes in sports such as baseball and soccer can increase their quickness.

STRENGTH AND WEIGHT LOSS

Longtime coach Michael Paladin, writing for the Health and Fitness Solutions website, says that sprinting will reduce body fat and strengthen you far better than regular aerobic exercise, since sprinting uses the maximum degree of your muscles. After roughly eight seconds of sprinting, your fast twitch muscle fibers are activated. These fibers grow when activated, and can give you a more muscular look, closer to the look of track and field sprinters as opposed to the emaciated look of many distance runners. Sprinting increases human growth hormone in a natural way, which is beneficial for both men and women, writes Paladin. The increase in HGH builds muscle mass, enhances the immune system and promotes weight loss.

CARDIO HEALTH

The brief bursts of high intensity running followed by periods of recovery appear to strengthen the heart. The recovery periods don?t stress your heart as much as long and slow cardio workouts. Plus, sprint workouts take up a shorter period of time and are more fun than the fixed routine of a traditional cardio workout. Research at McMaster University in Canada, cited on the Exercise Physiology website, indicates that you can increase your endurance as well as your speed by incorporating sprints into your workouts. A group of recreational exercisers added sprints on a stationary bike to their normal exercise routine. Doing six sessions of 30-second, flat-out sprints, broken up by recovery periods, over a two-week period of workouts doubled the endurance times of the cyclists, a sure sign of increased heart and lung strength.

CONSIDERATIONS

Paladin recommends sprints of 50 to 100 yards, broken up by rest periods of one to two minutes of walking, not jogging. Repeat five to 10 times. Your total sprint distance should range from 400 to 800 yards. However, if you reach the point where you no longer can sprint flat-out, end the workout. Sprint workouts can be done two or three times per week, depending upon your exercise routine on the other days. However, if you are older and/or just returning to an exercise routine, start out gradually and work up to a full sprint workout over a period of weeks or months. And always check with your doctor before commencing a new exercise program.

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Sep 28, 2012 | Category: Daily | Comments: none

Source: http://crossfitcorona.com/saturday-wod-19/

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