Podcast > Episodes

episode #87

Benefits of Sprinting!

October 11, 2021 in Podcast


One all-out sprint session every 7 to 10 days is sufficient to trigger a cascade of positive neuroendocrine, hormonal, and gene expression events that promote muscle development, fat loss, increased energy and alertness, and delayed aging. (Primal Health Institute) A sprint workout comprises 4 to 6 sprints, each lasting between 8 and 30 seconds. Duration, recovery intervals, and number of repetitions vary according to the activity you choose, as well as your ability and experience levels. Since the focus for sprinting is on developing explosive power and maximum physical energy output, the duration of the recovery interval (how long you wait to start your next effort) should be sufficient enough for respiration to return to near normal and for you to feel mentally refreshed enough to tackle another effort. Running uphill sprints significantly lessens impact trauma compared to running flat sprints, while sprinting on a stationary bike, elliptical machine, rowing machine, or in a swimming pool are zero-impact options appropriate for enthusiasts of all fitness levels. These low-impact options result in less musculoskeletal trauma than running on flat ground. Research confirms that the health and fitness benefits of sprinting in many ways surpass the benefits of cardiovascular workouts that last several times as long. Being flexible with your workout planning is critical. If you notice on your first couple of sprint efforts that your body doesn't respond in the expected manner due to fatigue, you should end the session and attempt another sprint session when energy and motivation levels are optimal. Give sprinting a try and let me know how it goes! If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!

0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right. Welcome to the get lean eat clean podcast. My name is Brian grin, and I hope you had a great weekend. Thanks so much for joining me today. Today's micro podcasts. 0 (42s): We're going to discuss sprinting and all its major benefits. And I know what you're thinking. You're like, well, sprinting is for young people and it probably is, but I'm going to find ways for you to work around that, give you some tips to do it, but you know, Brad Kearns, my friend, who I've had on the podcast a couple of times, does sprinting does jumping and you know, he's 50 plus. So it is doable. And I just think that the more I learn about sprinting, how beneficial it is, hormonally and for fat loss that it's worth looking into. And I'm going to tell you, actually, I just got something recently that I'm going to start doing in the basement and I'll show you that, or I'll talk about that in a bit, but really it doesn't have to be something that you have to do like that often, really this sprint workout could be every seven to 10 days is sufficient to get like fitness and anti-aging benefits. 0 (1m 35s): And some of this information I did get from primal where I'm, you know, going through the primal health coaching program right now, and they have some great like benefits and tips regarding sprinting. So I just felt like it was necessary to talk about it. And one of the things that mentioned was occasional maximal effort, sprints trigger a cascade of positive neuroendocrine, hormonal and gene expression events that promote muscle development, fat loss, and increased energy alertness and delayed aging. Not so bad. If we could get that in a pill, I'll take it. So, and this sprint workout, like I said, does not have to be every other day. 0 (2m 16s): And when you do the sprints four to six, each lasting, let's say eight to 30 seconds in duration and recovery intervals, all that stuff, recovery, I would say at least, at least a minute, you know, it depends, depends on the individual, your past history with working out as far as the number of repetitions and things like that. But four to six sprints, each lasting eight to 30 seconds resting a minute or two in between should do well to start out. And one of the things I just recently purchased was a rogue echo bike put in the basement because I'm, I'm not probably going to be doing well. I might do some sprinting in the backyard, but I think for the most part, especially in the winter, be a lot easier to have this rogue echo bike, and maybe I'll film a quick workout on myself and throw it on my Instagram. 0 (3m 6s): I do put some of my workouts up there. So if you want to take a look, that's BD grin and that's my Instagram handle. But either way, what I was going to say is the nice thing about when I talk about sprinting, it doesn't necessarily have to be so weight-bearing is as running, even though there are a lot of benefits, just musculoskeletal benefits from actually sprinting, but you can do zero impact options. This could be elliptical. This could be rowing. This could be stationary bike. And these, and these are things that you can do, but you gotta do them with pretty much maximum effort. It's not about a forty-five minute elliptical stroll. 0 (3m 48s): You're not going to get much out of that. So, you know, so the focus is explosive power, max effort, max energy, energy output, excuse me, energy output. And then the duration of the recovery is all going to dependent upon you. You know, how you're feeling, how, what you've done in the past, but the goal is you want to be refreshed for that next set. So if you're doing four to six sprints of let's just say 10 seconds, you don't want to start those again, until you feel mentally refreshed and almost where you're back to near normal as far as respiration. So running uphold sprints could be another option. 0 (4m 29s): There was a hill not too far from my house. I used to do sprints with my dog. And, and let me tell you, if you ever do run, if you ever run up hill sprints, I mean talk about just difficulty, but the, the, the nice thing about running up hill sprints is it's actually, you know, there's less impact as opposed to just running on a flat surface. So that could be an option as well. There's some research around it that confirms that health and fitness benefits and sprinting surpasses benefits of just cardiovascular workouts that lasts several times as long. And that's what I was sort of saying before is you don't need to do this for 40 minutes or an hour. That actually has less benefits than just, you know, small, quick sprints and giving yourself adequate time to rest and then starting over. 0 (5m 16s): So it doesn't have to last that long. I mean, if you're doing four sprints, each 10 seconds, that's 40 seconds and you're resting a minute between each one. You know, you're talking about, you know, 7, 8, 9 minutes of, of actually doing a workout, which for me, that's what I'm all for time efficiency. And that's why I love the X three as well, which is a whole nother podcast. And we've talked plenty about that, but I think the main thing that just keep in mind is that you just want to be flexible with this. There's not a perfect, you know, I would say as far as there's not a perfect rest period, everyone's a little bit different if you do a couple sprints and you're just, you're not feeling it, you know, do it another time, do it when you feel like your energy and your motivation levels are higher. 0 (5m 58s): Cause like I said, you don't have to do this. Like every other day, this could be once a week, I'm going to start doing it once a week and with the road bike and then going from there. But I don't see myself doing this more than maybe once or twice a week at the most in between my, you know, my weight bearing exercises, resistance training exercises. So if you can combine this, this, this sprinting, this high intensity workout that shouldn't last more than 10 minutes with a solid resistance training workout that you can do maybe twice a week, that's 20 to 30 minutes. I think you are on your way right there. I think that's a great place to start and that's what I'm going to be doing. 0 (6m 39s): So, so the bottom line is let's stop doing long cardio sessions. Let's save some time and let's get some hugely beneficial like fat burning and oxygen utilization benefits from doing quick sprints. And so I would just be flexible when you're starting out and just get a feel for what works best for you. And again, this could also be done in a swimming pool, so it can be done the swimming pool, stationary bike, which I'm going to start it with elliptical rowing machine. I mean, if you have a track or if you have a big backyard, maybe try the sprints, give them a go. 0 (7m 19s): I'm probably going to mix between sprints in the bike depending on the weather. So anyways, that's all I wanted to talk about today, but the bottom line is if you're looking for fat loss, increased energy, alertness and delayed aging, perhaps you should try to give sprinting, you'll go and let me know. I'd be curious to comment below or feel free to shoot me an email or shoot me a message on Instagram. If you're going to give it a go. So that's all I got for you today and go out and make it happen. And I will talk to you later. Thanks for listening. Hey, get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? 0 (8m 7s): Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards their health goals. Over the next six months, we will focus on sleep stress, nutrition, meal, timing, and building lean muscle. If this sounds like a fit for you, email me@brianatbriangrin.com with the subject line blueprint. That's brian@briangrin.com with the subject line blueprint. 0 (8m 50s): Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and have a great day.

wanna talk to brian?

Schedule a free 15 min consultation